Why Can't I Just Start? 10 Questions to Challenge Procrastination at Work

Procrastination hits all of us from time to time. But when it starts interfering with your ability to do your job or make progress on things you actually care about, it can feel maddening.

You may know exactly what you need to do—at least in theory. But when it comes to getting started, your brain suddenly hits a wall. You freeze. You scroll. You clean out your inbox instead of opening that one document you’ve been avoiding.

Sound familiar?

Here’s the truth: procrastination isn’t laziness. It’s often a response to stress, fear, perfectionism, or burnout. Sometimes the story we’re telling ourselves about the task becomes so overwhelming that our nervous system opts for avoidance instead of action.

Whether you live with ADHD, anxiety, or are just burnt out by impossible expectations, these 10 questions can help you slow down, get curious, and gently shift out of stuckness.

10 Questions to Help You Start That Thing You’re Avoiding

1. What exactly am I avoiding right now—and why does it feel hard?
   Getting specific can interrupt vague overwhelm and bring the task back into focus.

2. What’s the story I’m telling myself about this task? Is it helpful or hurtful?
   ("If I don't do this perfectly, I'll let everyone down." → Is that really true?)

3. What am I afraid might happen if I do this imperfectly—or even well?
   Sometimes fear of success, failure, or judgment holds us back more than we realize.

4. Am I waiting to feel motivated before I begin? What if I just take the first 5 minutes?
   Motivation often follows action—not the other way around.

5. What’s one ridiculously small step I can take right now?
   Opening the document. Writing the subject line. Making the to-do list. Small = progress.

6. Am I assuming I have to do this all in one go? Could I break it into parts?
   Your task may need a timeline, not a miracle.

7. Whose expectations am I trying to meet—my own, or someone else’s? Are they realistic?
   Perfectionism can sneak in disguised as “high standards.” You’re allowed to re-evaluate.

8. What would it look like to aim for 70% instead of 100% today? Would that be enough?
   Done is often better than perfect.

9. Have I completed a hard task like this before? What helped me get through it?
   Your past efforts hold clues. Reuse what works.

10. If my future self could thank me for something, what would they want me to do right now?
    Let that version of you lead for a moment.

Procrastination isn’t a moral failing—it’s often a protective strategy that used to make sense. Now, you may just need new tools, new narratives, and a gentler way of getting things done.

You don’t have to white-knuckle your way through every task. With practice, reflection, and support, you can start to work with your brain instead of against it.

If you're noticing that procrastination is starting to impact your mental health or work life, therapy can be a helpful space to explore what's underneath and to build sustainable coping strategies.

Ready to stop battling your to-do list? Let’s talk.