94. Overwhelmed or Just Procrastinating? How to Tell the Difference and Stop procrastinating To Get Unstuck

If you've ever asked yourself how to stop procrastinating while you find yourself scrolling social media, binge-watching a series, or doing a dozen small tasks that “feel productive” but don’t move the needle—this post is for you. In this blog I’m walking through everything I’ve learned (and still practice) about how to stop procrastinating, why we procrastinate, how to tell the difference between overwhelm and procrastination, and practical, bite-sized steps you can use today to get unstuck.

I host the Go Get Great podcast and run Brittany Miller Socials, and I am not immune to procrastination. In fact, my own struggles with procrastination—especially around big projects like building a quiz or launching a course—are what led me to refine systems that actually work for a busy parent and business owner. I’ll share those examples so you can see what’s normal, what’s fixable, and how to take the next right step.

If we haven't met yet, I’m Brittany, an online marketing strategist for female entrepreneurs. I teach women how to make their entrepreneurial dreams a reality through smart, actionable marketing strategies that get them seen, loved, and paid. Whether you’re eager to DIY your way to success or hire professionals to help you along the way–my goal is to make sure you walk away with the clarity you need to see the results you desire and build a life you love.

Table of Contents

• How I define procrastination—and how it differs from overwhelm

• 10 signs you’re procrastinating (so you can notice it faster)

• Why we procrastinate: the most common root causes

• Practical strategies: How to stop procrastinating today

• Handling interruptions: kids, life, and unpredictable schedules

• Overcoming procrastination when imposter syndrome shows up

• How to stop procrastinating: a step-by-step 7-day action plan

• Journal Prompts to Overcome Procrastination from Niyama Love

• FAQ: Common questions about how to stop procrastinating

• Wrapping up: Your invitation to start small

Why this matters: Stop self-judgment and start taking action

When you’re trying to learn how to stop procrastinating, the first step isn't a productivity hack. It’s compassion. Procrastination is not the same as laziness. It’s rarely a character defect. More often than not, procrastination is a signal—a symptom that something in the project or in your current season of life needs attention. That could be overwhelm, imposter syndrome, missing information, or simply physical exhaustion.

Throughout this blog I’ll repeat the phrase how to stop procrastinating because I want you to find a rhythm for noticing, deciding, and doing. You don’t need perfection. You need movement. If you want a single takeaway before we dive in: notice what you’re doing when you avoid the work, name the reason, and choose one tiny next step you can complete in under three hours. That’s the essence of how to stop procrastinating in a real-life way.

How I define procrastination—and how it differs from overwhelm

Procrastination, as I use the term here, is the act of avoiding a task you know you should do by doing something else that feels easier or more immediately gratifying. Overwhelm is a cousin: it’s the feeling that a task is too big, too complex, or too emotionally loaded for you to begin. The two often blend together.

Knowing how to stop procrastinating means learning to tell the difference between “I’m avoiding this because I don’t know how to start” and “I’m avoiding this because I’m exhausted, stretched thin, and need time to recover.” Once you can name the type of avoidance you’re experiencing, you can respond in a targeted way.

Quick diagnostic questions: Am I overwhelmed or procrastinating?

• Do I feel physically exhausted or emotionally drained? If yes, you might be overwhelmed.

• Do I have all the information or inputs I need to start? If not, your delay might be legitimate waiting time.

• Am I doing “busy work” that doesn’t move the project forward? That’s classic procrastination.

• Is fear or imposter syndrome blocking me from starting? That’s procrastination wrapped in anxiety.

Answering these questions honestly is your first intervention when learning how to stop procrastinating. The next sections break down the common signs and root causes I see in my work with clients—and in my own life.

This episode of the Go Get Great podcast is on YouTube! Check it out & hit subscribe!

10 signs you’re procrastinating (so you can notice it faster)

Before you can change what you do, you have to notice what you do. I have a list of personal procrastination signals that help me catch myself early—before the deadline panic sets in. You should make your own list of triggers so you can spot them quickly.

1. Aimless social media scrolling: You open an app for a minute and suddenly twenty minutes have vanished.

2. Binge-watching TV shows to avoid work: TV can be a comfort coping mechanism when a project feels emotionally heavy.

3. Filling your day with low-impact tasks: Email triage, reorganizing folders, and other admin work that gives the illusion of progress without really supporting your big picture goals.

4. Waiting for the “perfect” moment or mood: "I’ll start when I feel inspired" is a classic procrastination mantra.

5. Perfectionism that stalls action: Choosing not to publish because it’s "not perfect yet."

6. Chasing quick dopamine hits: Checking notifications, online shopping, or looking for inspiration on social media without creating anything.

7. Recurring distractions when a project is due: Suddenly you need to clean your office or plan an elaborate but unnecessary task.

8. Feeling stuck in the first step: Not knowing how to open a document or write the first sentence.

9. Delaying decisions because of fear: Hesitation to launch because you're worried about feedback or outcomes.

10. Avoiding tasks you actually enjoy but fear to fail at: Oddly, sometimes we procrastinate on things we care about most because the stakes feel higher.

If several of these are familiar, you’re not alone. These are the exact signals I use to course-correct when I feel the avoidance pattern returning.

Why we procrastinate: the most common root causes

To make progress on how to stop procrastinating, you have to understand why it’s happening. From my experience, the causes are almost always either emotional, logistical, or energetic (and sometimes a mix).

1. Imposter syndrome and fear

Imposter syndrome shows up as the thought that you’re not qualified to do the task, or that your work won’t be good enough. I experienced this firsthand when I avoided recording a podcast episode about quizzes because I hadn’t launched a quiz yet. I knew the theory, but I didn't have proof it would work for my business—so I kept delaying. The solution? Name the fear, lean into transparency, and set a launch milestone that allows you to share the learning process rather than pretending it’s all figured out.

When considering how to stop procrastinating, ask: What am I afraid will be true if I do this and it doesn’t go perfectly? Can I tolerate being imperfect? Often the anxiety decreases once you accept that progress beats perfection.

2. Overwhelm from a large project

Big projects feel big for a reason: they are. The brain sees a mountain and says “no thanks.” In these cases, procrastination is avoidance of the scale and complexity. My quiz project felt like this—lots of outcomes, email copy, technical builds, and communication for the collaboration. The way I started to get unstuck was by repeatedly reminding myself how to stop procrastinating by breaking the work into single, time-bound tasks that I could do more easily and cross off my to-do list, giving me a dopamine hit that encouraged me to keep going.

 If you haven't checked out my quiz yet, you should! Click here to take the free quiz →

3. Missing inputs or dependencies

Sometimes procrastination is not your fault: you’re waiting on files from a client, feedback from a collaborator, or a needed asset. Without those inputs, you can’t move forward. The difference here is to recognize the delay as dependency management rather than self-failure. When possible, create micro-tasks you can do while you wait.

4. Scarcity mindset and money fears

Financial procrastination is real. I’ve delayed purchases and investments because I worried I wouldn't have the money later. Paradoxically, not investing in help can stall growth and create more scarcity. When tackling how to stop procrastinating financially, I weigh risk, forecast outcomes, and sometimes choose a smaller test investment to validate the decision before fully committing.

5. Energy and life factors (physical, mental, and parenting)

With four (almost 5!) kids and a business, my energy waxes and wanes. Pregnancies, sleepless nights, and chaotic moving seasons have taught me that sometimes procrastination is your body and brain asking for rest. If you are physically depleted, the first step in how to stop procrastinating may be rest and reorganization—not pushing harder.

Practical strategies: How to stop procrastinating today

Below are the strategies I use personally and with clients. They’re simple, human, and designed for real life—not a sterile productivity lab. Choose two that feel doable and commit to using them this week.

1. Notice & Name it

The easiest way to start how to stop procrastinating is to notice when you’re avoiding a task and name what you’re doing. I have a reflex: when I catch myself doom-scrolling, I say aloud, “I’m procrastinating.” Naming breaks the trance and helps me transition to more appropriate projects.

2. Ask "Why?" and journal for five minutes

Get curious. When you notice avoidance, sit with it for five minutes. Journal these prompts:

• What am I avoiding?

• What am I afraid of?

• What’s the smallest possible next step?

Sometimes writing this down reveals that the resistance is imposter syndrome, not laziness, and that small progress is possible.

3. Break projects into the tiniest steps

Instead of “build quiz,” say “draft result page #1” or “write the copy & subject line for email 1.” The miracle is that small steps feel achievable. For me, breaking the quiz into repeatable outcome pages shifted the work from paralyzing to manageable. This is a core answer to how to stop procrastinating on large projects.

4. Time-box and calendar the blocks (and protect them)

I block time in my calendar and treat it like a meeting with myself. If you struggle to protect the time, schedule the block in smaller chunks (90 minutes or 3-hour blocks) and communicate it with family or an accountability partner. If your block gets interrupted, decide in advance whether to reschedule or continue later the same day.

5. Commit publicly or to an accountability partner

Accountability is magic. When I told my quiz partners the deadlines, I had to set deadlines for myself. In my Monarch community, I post three weekly "needle movers." The social pressure and the desire not to let others down move me into action—often more than an internal pep talk does.

Learn more about the Monarch Momentum community

6. Ask for help and delegate

Delegation removes friction. I asked Grayson to replicate pages because my computer is slow and the task was tedious. He did the heavy lifting; I refined the content. Asking for help is an essential part of helping me stop procrastinating—particularly for tasks that drain my energy or are outside my skillset.

7. Use the One-hour rule

Many of the tasks that feel monstrous are actually one-hour tasks (or less!). Tell yourself you’ll give it one hours, set a timer and see how you're feeling when the timer goes off. Often the momentum you build keeps you going well past the initial hour. I’ve found the paradoxical truth: we procrastinate most on the things that would take the least actual time. I've procrastinated for weeks on projects that take less than 10 minutes 😳.

8. Create "pre-flight" checklists

For recurring projects, make a checklist of the exact steps and materials you need before you start (images, copy, links, collaborator contacts). When you have the pre-flight ready, starting is easier. This is particularly useful when you’re waiting on teammates or assets.

9. Develop rituals that make starting easier

Rituals reduce resistance. Make a mini ritual for focused work: a cup of tea, a 60-second stretch, blue-light glasses, or a five-minute journaling session. Over time these cues help your brain move into work mode faster increasing your productivity and helping to complete tasks with less resistance.

10. Offer yourself a finish-line reward

Create a small but immediate reward for completing the task. That could be a walk, a favourite snack, or 30 minutes of reading. Rewards turn avoidance into a transaction: I do the work, I get the reward. I like this for bigger projects, not every small task otherwise you can distract yourself with too many rewards.

How I applied these strategies to a real project: the quiz example

Let me walk through the quiz launch because it’s a real example of how procrastination, overwhelm, and external life events intertwine—and how deliberate tactics can move you forward.

I started a collaborative quiz project that quickly grew bigger than I expected. We began in December, but holidays, an unexpected pregnancy (and subsequent fatigue), house selling and hunting, and collaborator delays made the timeline slip. As a result, I found myself procrastinating. I knew what needed to be done but felt mentally blocked.

Here’s how I used the steps above to get unblocked—so you can apply them to your own project when you’re asking how to stop procrastinating.

1. Notice and admit it: I told myself I was procrastinating and acknowledged the fatigue I was feeling.

2. Identify the root cause: It was a complex mix of overwhelm, missing collaborator inputs, and imposter syndrome (I hadn’t completed a quiz launch before).

3. Ask for accountability: I set deadlines for collaborators and added weekly "needle movers" to my accountability group like the Monarch Momentum community.

4. Delegate tedious tasks: I asked my partner to copy and create web pages because the task was tedious and my computer was slow.

5. Break the project into pieces: Instead of "finish the quiz," I focused on building one result page, then the next. Eventually we completed all the outcome pages in ten days. When I used the same framework to complete the email sequences and then the marketing collateral for the quiz. Until eventually the quiz was ready to go live!

6. Time-box content tasks: I scheduled one-hour blocks to work on quiz project like email sequences. Knowing I only had to work on the project for an hour helped me get started and make progress.

   
   

The result was momentum. I didn’t fix everything all at once. I added focused action into the week. That incremental progress is the heart of how to stop procrastinating on large projects.

Handling interruptions: kids, life, and unpredictable schedules

One of the most common barriers to solving how to stop procrastinating is an unpredictable life. If you have children or caretaking responsibilities, your time blocks will be interrupted sometimes. Here’s how I manage it but still stay compassionate to the reality of parenting.

• Use microtasks: If your day is fragmented, build a list of 15–30 minute microtasks you can do between naps or pickups.

• Schedule flexibility windows: Have two contingency blocks each week where you plan for the unexpected and use that time to catch up.

• Communicate boundaries: Tell household members when you’ll be in a focused block and what level of interruption warrants a break.

• Accept imperfect blocks: If a block gets cut short, decide whether to keep momentum right away or reschedule strategically instead of abandoning the task indefinitely.

Sometimes the barriers are life: moving, pregnancies, kids, relationship stresses, or health problems. During those seasons, the "how to stop procrastinating" answer often includes scaling expectations and more radical self-care.

• Scale expectations: Reduce the scope of projects and focus on one major outcome per month.

• Lean on community: Ask your network for help—barter or hire short-term support where possible.

• Protect rest: Schedule rest as an essential meeting. Exhaustion fuels avoidance.

In my own life, when I was unexpectedly pregnant and house hunting, the only way I could manage was to accept smaller wins. That acceptance was a form of strategy, not surrender.

More tips for balancing motherhood & business

How to stop procrastinating on financial decisions

Financial procrastination is a special kind of avoidance. We delay investment decisions because of scarcity thinking. Here’s how I handle it:

1. Run the ROI test: Estimate the potential return of the investment. If it can reasonably produce revenue or time back, it might be worth trialing.

2. Start with a pilot: Test a smaller version of the investment to reduce risk.

3. Budget a "growth fund": Allocate a small monthly amount for testing hires, tools, or courses so decisions don’t feel catastrophic.

4. Consult a coach or mentor: Sometimes external perspective helps you see whether the hesitation is fear or a red flag.

When you’re figuring out how to stop procrastinating financially, the key is to balance caution with calculated action. Sometimes spending a little removes a huge barrier so you can scale faster.

Overcoming procrastination when imposter syndrome shows up

Imposter syndrome often disguises itself as "I need to know more" or "I need to be perfect." Here are my go-to strategies:

• Share the learning process: You don’t have to be an expert to share your work. Tell your audience you’re documenting the project as you learn.

• Set a "launch to learn" timeline: Commit to publishing a minimum-viable version and iterate based on feedback.

• Find a peer cheerleader: Talk with someone who understands your industry and can normalize the feelings.

• Write a "worst-case scenario" script: What’s truly the worst that would happen if you publish and it’s imperfect? Often the stakes are lower than they feel.

How to stop procrastinating: a step-by-step 7-day action plan

If you want a specific plan to get unstuck, use this 7-day framework. It’s designed for a big-but-not-impossible chunk of work. I used a similar plan to get the final email sequences drafted for my quiz.

1. Day 1—Diagnose: Notice your avoidance. Journal for 10 minutes to identify the root cause (fear, overwhelm, missing inputs).

2. Day 2—Plan: Break the project into micro-tasks and list the exact assets and inputs you need.

3. Day 3—Delegate: Assign any tedious or technical tasks to someone else (or plan to do them during a low-energy block).

4. Day 4—Execute 1: Complete the first micro-task in a 90–180 minute block (e.g., draft email 1).

5. Day 5—Execute 2: Complete the second micro-task (e.g., set up one result page).

6. Day 6—Test: Pull the pieces together and test them in a simple way.

7. Day 7—Review & Celebrate: Review what’s done, document lessons, and celebrate a small win.

Repeat this cycle for remaining project fragments until you have momentum. The key is regular, small progress rather than waiting for a perfect, uninterrupted stretch of time that rarely comes.

Tools and habits that support stopping procrastination

Tools by themselves don’t stop procrastination, but the right habits plus tools can. Here are things I use that help me stay consistent when I’m learning how to stop procrastinating:

• Calendar blocks: I put time on the calendar for focused work and treat them like appointments.

• Accountability group: A weekly check-in where I declare my top three needle movers.

• Task quadrant thinking: I use an important/urgent matrix to prioritize top-quadrant activities.

• Microtask lists: A list of 15–30 minute tasks to do during fragmentation.

• Delegation checklist: A template to send to anyone helping me so they have clear instructions.

How I handle guilt and self-judgment

Guilt often makes procrastination worse. I get it—I beat myself up when I don’t meet my own perfectionist standards. Here's a practical perspective I use:

Procrastination is feedback, not failure.

When you notice you’re avoiding something, reflect instead of punishing. Ask: What can I change in the system? Am I trying to do a task that drains me every time? If so, can I delegate it? If not, can I schedule it differently? When you treat procrastination as intelligence rather than a moral failing, you create a plan instead of a punishment.

Journal Prompts to Overcome Procrastination from Niyama Love

Start with identification... 

• What task are you procrastinating on?

• How do you feel when you think/reflect on this task? 

• What don't you like about this task? 

• What do you like about this task? 

• What is the outcome of not completing the task? 

• What is the outcome of completing the task? Would this outcome help you feel something positive?

Let's go deeper... 

• Reflect on other tasks similar to this one that you may be procrastinating on. 

• What were some of the similarities, what aspects of the task did you struggle with? 

• Is there a subconscious pattern or belief system connected to the task? 

• Recall a task you felt nervous or stressed about in the past. 

• Recall the feeling you had when the task was completed.  

Now let's redefine our relationship with the task: 

• Review positive results, experiences, and outcomes if this task is completed. 

• See if you can connect with how this task brings value to you as an individual. 

• Remind yourself that your needs are worth prioritizing while connecting with the need that is being met with the support of this task. 

If you loved these journal prompts from Niyama Love, check out these as well ↓

FAQ: Common questions about how to stop procrastinating

Q: What’s the fastest way to stop procrastinating right now?

A: Name it. Say “I am procrastinating” out loud. Then pick one tiny action you can do in 15–30 minutes and set a timer. The movement matters more than motivation.

Q: How do I stop procrastinating when a task feels overwhelming?

A: Break it down. Ask yourself what the smallest valuable step is and do that. Make a 90–180 minute block and focus on that one piece.

Q: How can accountability help me stop procrastinating?

A: Accountability increases follow-through because it adds social commitment. Telling someone else your deadline or posting your weekly top three tasks makes you more likely to complete them.

Q: How do I stop procrastinating with kids interrupting me?

A: Build microtasks into your schedule, create flexible blocks, and communicate boundaries. Use contingency days to catch up when interruptions happen.

Q: Is procrastination the same as laziness?

A: No. Procrastination usually signals a deeper cause—fear, overwhelm, lack of inputs, or low energy. Label it, diagnose it, and use targeted strategies.

Q: How can I stop procrastinating when I’m afraid to launch?

A: Try a "launch to learn" approach: release a minimal version and iterate. Normalize imperfection and plan for feedback cycles so you’re not relying on internal certainty to move forward.

Q: Does delegation actually help reduce procrastination?

A: Yes. Delegating tasks you dread removes friction. If you avoid tasks because they’re tedious or outside your skill set, give them to someone who enjoys them or is faster at them.

Q: How do I stop procrastinating about financial decisions?

A: Run a small ROI test or pilot. Budget a small growth fund for experiments. Consulting a mentor can help you differentiate fear from a genuine red flag.

Q: What if I’m procrastinating because I don’t have the inputs I need?

A: Treat it as dependency management. Communicate clearly with collaborators, build small interim tasks you can do without the inputs, and set follow-up reminders for those who owe you materials.

Q: How often should I review my procrastination triggers?

A: Weekly is a great rhythm. In my Monday ritual I list three needle movers and call out any ongoing avoidance patterns so they don’t accumulate into a crisis.

Wrapping up: Your invitation to start small

If you want to know how to stop procrastinating, start with compassion and a tiny next step. Notice the behavior, name the reason, and pick one small, time-bound action you can complete. Use accountability, delegation, and micro-scheduling to protect that time. Remember: progress beats perfection and momentum compounds over time.

I’ve shared many of the real strategies I use in my business—especially while balancing parenting, moving houses, and launching products. If anything I said resonated, take one action today: pick a task you’ve been avoiding, set a 90–180 minute block this week, and do the smallest next step. Then come back here, reflect on what changed, and try the next micro-action.

Connect with Kourtney

For more journaling inspiration, meditation practices, gardening or self-care tips, connect with Kourtney on Instagram and continue your journey of self-growth and alignment. Here’s to a prosperous, restful, aligned, and abundant fall season! 

We encourage you to use these prompts regularly and share your experiences. What insights did you gain? What shifts are you making this season? Let us know in the comments!

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Go Get Great Epsiode 94 References

Ep. 59 - Unmasking Imposter Syndrome: 5 Types You Didn't Know Existed https://www.brittanymillersocials.ca/post/ggg59

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0:00 Intro

2:10 Procrastination definition & signs you're doing it

6:00 Why we procrastinate, outlining procrastination laziness

11:00 Overcoming overwhelm

15:00 Breaking projects down for how to stop procrastinating

20:35 Wrap up