The Hidden Causes of Procrastination

A long time ago, when I was a graduate student at an American university, I stayed at a laboratory in Germany. My English wasn’t great, and I didn’t speak German at all. I struggled to learn lab work—the postdoc barely explained anything to me and criticized me for not knowing what seemed “obvious.”

To bear the time, I kept myself busy with other things, avoiding the work that made me feel incompetent. I felt like this was as far as I could go, that I was going to fail at getting my PhD. I was procrastinating—not because I was lazy, but because I was overwhelmed with self-doubt.

Procrastination is often misunderstood. It’s not about being lazy—it’s a behavioral response to deeper psychological patterns.

Here Are Three Common Causes:

1. Imposter Syndrome

For high achievers or those with strong potential, procrastination is often a response to performance anxiety. When people experience self-doubt and fear of failure, they may delay tasks to avoid confronting the possibility of underperforming.

They worry about their abilities, hesitate to take action, and when they do succeed, they don’t believe it was because of their skills. Instead, they attribute their success to luck, overwork, or external circumstances—reinforcing their cycle of self-doubt.

Procrastination in this case is often a stress response. Some people shut down and avoid the task altogether, while others push harder, overworking or people-pleasing to compensate for their perceived inadequacy.

But despite the common myth that imposter syndrome will always be there, it is fixable. One way to break self-doubt is to document your wins—write down what you did well, not just external praise, and revisit them whenever doubt creeps in.

Imposter syndrome isn’t permanent—you can break free. Want to learn more? Email me.

2. It’s Not Your Dream

Sometimes, procrastination happens because deep down, you don’t actually want to do the thing you’re avoiding. You might feel like you should do it—because of societal expectations, family influence, or career pressure—but it’s not truly aligned with what you want.

When people are pursuing goals that don’t feel like their own, they struggle with low motivation, inner resistance, and self-sabotage. They may put off taking action, not because they lack ability, but because their mind and body are rejecting something that doesn’t feel meaningful to them.

This is common among high achievers who have followed external expectations for success—climbing a career ladder they don’t even want to be on, chasing promotions that don’t excite them, or working on projects that feel pointless. They delay, hoping something will change, but often just feel more stuck.

Heading toward a goal you don’t actually want is a waste of your talent and potential. Take time for self-reflection. What do you truly want? Why does it matter to you? If no one were watching, would you still choose this path?

There’s no deadline for making a change—you can pivot anytime. Need help figuring it out? I can help. Email me.

3. Fear of Making the Wrong Decision

Some people procrastinate not because they lack confidence, but because they fear making the wrong choice. When a decision feels high-stakes, or when there’s too much uncertainty, they delay—gathering more information, seeking reassurance, or waiting for the “perfect” moment.

This is especially common among people who were seen as “the smart one” growing up. If you’ve always been told you’re intelligent, you may unconsciously fear breaking that belief. To avoid failure, you stick to safe paths—choosing challenges where you already know you’ll succeed, rather than taking risks where you might struggle.

While this instinct protects your self-image, it also limits your growth. Avoiding hard decisions, delaying risks, or hesitating to act because success isn’t guaranteed can lead to stagnation, missed opportunities, and frustration with your own potential.

If the outcome is the same, what kind of journey do you want? It’s not about finding the ‘right’ path—it’s about choosing the one that truly fits you. Need support? I can help. Email me.

What’s Behind Your Procrastination?

Looking back, my procrastination was driven by Imposter Syndrome—I feared hearing criticism again and doubted my ability to do it well, so I avoided it altogether. I eventually overcame my self-doubt and earned my PhD—but only after breaking free from the cycle of self-doubt. You can, too.

What about you? Which pattern sounds familiar?

• Imposter Syndrome?
• Chasing after someone else’s dream?
• Fear of making the wrong choice?

Procrastination isn’t the problem—it’s a signal. The good news? You can break free—with the right support.

In the Women Leaders Club, we work through these challenges as a community, helping each other move forward with clarity and confidence. Come be part of it.