Most procrastination advice doesn't work because it assumes the wrong problem.
I've just reviewed 306 responses to my Habits Inventory. Putting off work tasks and housework was one of the clearest struggles people reported.
But when I looked more closely, something interesting emerged.
Thereโs not one type of procrastination.
Thereโs two.
And they need completely different solutions.
Dodging
You know exactly what to do. You just don't want to do it.
This is emotional regulation. The task feels unpleasant, and avoidance provides short-term relief. Clarity isn't the issue โ willingness is.
What helps:
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Deadlines: the pressure of a real commitment increases the cost of delay.
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Temptation bundling: pair the task you're avoiding with something you enjoy. Save your favourite podcast for admin. Make the unpleasant thing slightly more attractive.
Drifting
You want to get started. You just don't know how.
This isn't a motivation problem โ it's a clarity problem.
The task has no obvious entry point, so you never quite engage. The decision of how to begin stays unmade, and time passes.
What helps:
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Implementation intentions: decide in advance exactly when and how you'll start. "When I sit down after lunch, I'll open the doc and write the first line." The decision is made before the moment arrives.
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Task decomposition: break the work into steps small enough that the first one is obvious.
Why this matters for managers
When someone on your team is procrastinating, the instinct is often to add pressure โ tighter deadlines, more check-ins.
That works for dodging.
But if they're drifting, pressure without clarity just creates anxiety. The task still has no entry point; now it also feels urgent.
The better question isn't "why haven't you done this?"
It's "are you clear on what youโll do first?"
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