The Underlying Cause of Procrastination: 3 Ways to Boost Your Productivity

Your time and attention are your most precious resources.
Ultimately, whatever your discipline, making the most out of them will make you more successful.
A recent study found UK workers are productive for 2hrs and 53 mins of a working day! That’s about 1/3 of the day being productive and 2/3 of your working life lost to distraction, procrastination and misplaced attention.
What's the point in working long hours and overtime when you don't need to? Imagine how much you could achieve if you could double or even treble your productivity and enhance this further by making sure your productivity reaches its peak more often.
Not only does being productive keep our boss happy, reduce our stress and free up our time, but it satisfies a psychological need of feeling competent - it gives us a sense of confidence and achievement.
How to Stop Procrastinating
Procrastination and distraction can feel good and being productive is difficult.
We can blame other people, WFH or the addictive apps that hijack our Dopamine system, leaving us feeling depleted and demotivated after a doom scroll.
But there’s another reason why we are unproductive and either become distracted our distract ourselves from the work that really matters.
We procrastinate to avoid discomfort
Our fears create the discomfort that we subconsciously distract ourselves from and avoid.
Think back to the last task or piece of work that you were really putting off - was it the work that you were avoiding or was there a deeper running fear?
Distraction on surface level, but what's really driving the behaviour? Is it a symptom of a larger problem?
For example, public speaking - when you put off making the slides. Are the slides the problem or is it your fear of presenting?
Finishing your big project - are the final touches really that difficult or is your fear that it won’t be good enough?
Real productivity occurs at the brink of abilities, in a flow state, our optimal zone, and this can be uncomfortable.
But underlying discomfort is the biggest paralyser of all action - Fear.
When we exit our comfort zones, we’ve venturing into new areas and this is often scary, but it is absolutely essential to do as this is where learning and growth occur.

There’s 3 ways to overcome this:
1. Reframe Discomfort
If we become distracted to avoid discomfort and perhaps fear, we need to learn how to handle that discomfort, and one way to do this we’ve already had practice on - reframing.
Change the meaning that discomfort isn’t something to be avoided but it’s where learning, growth and the most progress happen. Actively do things that are the most uncomfortable.
Flip it round. Challenge instead of a threat. Exciting instead of scary. Self-development instead of psychological self-harm.
Productivity law 1: Reframe discomfort as a signal to move towards, not away from.
When you address the underlying emotion, you confront and challenge your perception to create a new pattern and thus a new response.
New Belief —> New Thought —> New Feeling —> New Behaviour —> New Outcomes
Repeat this pattern over time until it becomes the default response and procrastination becomes a thing of the past.
Mental Reps - simple.
Download our Comfort Zones Diagram so you can constantly remind yourself that discomfort = learning and growth.
2. Busy Work vs Deep Work
We also need need to understand what it is we want to be doing and what it is we really don’t want to be doing. Some distractions are obvious, but the subtle enemy comes from what I call being ‘Productively Unproductive’.
Being productively unproductive is still doing work, but it’s work that disguises itself - it looks like the work, it even feels like it, but deep down you know it’s really a distraction to avoid doing the thing you really need to do.
And this is often the biggest killer of true productivity - taking the easy option.
We need to know what fits into each category so it’s worth devising your tasks into a category of Deep Work vs Busy Work.
- Deep Work = true productivity. It probably feels difficult and uncomfortable at times, but it brings you closer to what you know you’re supposed to be doing
- Busy Work is easy. It is characterised by comfort and ease but the underlying feeling that it’s a bit of a cop out
Busy work is essential, we can’t avoid it all the time and that’s fine. But the thing I really want you to look out for, is when you’re procrastinating by doing busy work, when you need to be doing Deep work.
Spot when you’re being 'Productively Unproductive' - try to produce Deep Work.
“The magic you are looking for is in the work you’re avoiding” - Dipen Parmar
Download our worksheet so you can start to identify your Busy Work vs Deep work and avoid getting stuck in the illusion of being ‘Productively Unproductive’.
3. Gamify Your Life
And finally, another reason why we procrastinate - Boredom.
All jobs can feel repetitive at times, and while we may not be able to avoid the content of the task, the thing we can control is how we perceive, frame and approach it.
If we change the conditions and create our own rules, we change the game.
Gamification is one of the most powerful strategies for behavioural change.
Think to the most addictive things in the world - video games, social media, gambling.
They all have points, likes, numbers, levels, challenges, leaderboards, competition and rewards.
They make us feel like we’re winning.
The feeling of winning and achievement provides us with a feel-good squire of the brain chemical responsible for motivation and reward - Dopamine.
The more Dopamine we have, the more we’re able to focus.
The more we can focus, the more Dopamine gets released.
The positive cycle continues.
One of my favourite techniques for productivity is getting on a Winning streak.
Put simply, you need to replicate the feeling of winning.
For example, set yourself a challenge to reply to X number of emails or to get 500 words written in an hour.
Then reward yourself if you win.
The reward could be anything - a coffee, a snack, a small break outdoors.
No matter how small it is, it’s not about the reward, it’s about the feeling of winning.
Ask yourself - How can I make this feel like play? How can I make this fun? How can I turn this into a game?
Keep playing the game and beat your personal best.
The highest performers in the world constantly create games in their head and play by their own set of rules so they continually get the most out of themselves.
Performance and personal satisfaction becomes the true reward.
Gamify your life.
Create your own Productivity game. Have points, rewards or punishments, but importantly, they have to be yours - autonomously set so you’re the one steering the ship and in control.
Bonus - Share the rules and make it a competition vs your colleagues
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“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
"It was really engaging and thought-provoking"
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"Thought provoking talk"
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"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"Jake was really engaging"
"Jake was really engaging"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"It helps you identify your patterns, which you don't think about in day to day life."
"It helps you identify your patterns, which you don't think about in day to day life."
"Thank you so much for an amazing workshop!"
"Thank you so much for an amazing workshop!"
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
“Outstanding workshop”
“Outstanding workshop”
“I wish it was longer! That's how much I loved it”
“I wish it was longer! That's how much I loved it”
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"Really informative , right balance of guest speaker and team interaction"
"Really informative , right balance of guest speaker and team interaction"
"Best workshop I have been to"
"Best workshop I have been to"
"Made me more aware of getting a work life balance"
"Made me more aware of getting a work life balance"
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
"It was really engaging and thought-provoking"
"It was really engaging and thought-provoking"
"Thought provoking talk"
"Thought provoking talk"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"Jake was really engaging"
"Jake was really engaging"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"It helps you identify your patterns, which you don't think about in day to day life."
"It helps you identify your patterns, which you don't think about in day to day life."
"Thank you so much for an amazing workshop!"
"Thank you so much for an amazing workshop!"
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
“Outstanding workshop”
“Outstanding workshop”
“I wish it was longer! That's how much I loved it”
“I wish it was longer! That's how much I loved it”
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"Really informative , right balance of guest speaker and team interaction"
"Really informative , right balance of guest speaker and team interaction"
"Best workshop I have been to"
"Best workshop I have been to"
"Made me more aware of getting a work life balance"
"Made me more aware of getting a work life balance"
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
"It was really engaging and thought-provoking"
"It was really engaging and thought-provoking"
"Thought provoking talk"
"Thought provoking talk"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"Jake was really engaging"
"Jake was really engaging"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"It helps you identify your patterns, which you don't think about in day to day life."
"It helps you identify your patterns, which you don't think about in day to day life."
"Thank you so much for an amazing workshop!"
"Thank you so much for an amazing workshop!"
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
“Outstanding workshop”
“Outstanding workshop”
“I wish it was longer! That's how much I loved it”
“I wish it was longer! That's how much I loved it”
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"Really informative , right balance of guest speaker and team interaction"
"Really informative , right balance of guest speaker and team interaction"
"Best workshop I have been to"
"Best workshop I have been to"
"Made me more aware of getting a work life balance"
"Made me more aware of getting a work life balance"
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
“I was blown away by the quality of the information, how it was communicated and how they made it applicable to our situation”
"It was really engaging and thought-provoking"
"It was really engaging and thought-provoking"
"Thought provoking talk"
"Thought provoking talk"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"I enjoyed the way Jake delivered the course, explained things and interacted with everyone"
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"It helped everyone collectively stop, take a step off the wheel and examine how we can make a bigger difference to ourselves, professionally and personally."
"Jake was really engaging"
"Jake was really engaging"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"I enjoyed Jake's knowledge, delivery and the breakouts"
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"Very informative- helped me reflect and introspect whilst connecting with my work peers."
"It helps you identify your patterns, which you don't think about in day to day life."
"It helps you identify your patterns, which you don't think about in day to day life."
"Thank you so much for an amazing workshop!"
"Thank you so much for an amazing workshop!"
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
"I am really enjoying the Healthy Habits course. I think it’s really good and is absolutely getting me focussed."
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
“I enjoyed how well the information was not only conveyed but also applied to our specific circumstances. I feel like I've left with a clear idea of how to use the knowledge gained moving forward”
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
"This course was great. The questions are really evocative and give an immediate diagnostic, which whets the appetite.The platform is slick with a contemporary style and is enticing with the links to more info."
“Outstanding workshop”
“Outstanding workshop”
“I wish it was longer! That's how much I loved it”
“I wish it was longer! That's how much I loved it”
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"A really good reset and to get myself back in to a routine of the things that 'make me feel good'"
"Really informative , right balance of guest speaker and team interaction"
"Really informative , right balance of guest speaker and team interaction"
"Best workshop I have been to"
"Best workshop I have been to"
"Made me more aware of getting a work life balance"
"Made me more aware of getting a work life balance"
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