Shanti Science Yoga | Yoga for Scientists

We’ve all been there: sitting at our desks, staring at a blank screen, trying to will ourselves into productivity. Maybe you’re Googling “how to find motivation” for the third time today, or you’re suddenly consumed by the urgent need to reorganize your entire apartment. Sure, you could write that paper… but wouldn’t this be the perfect time to clean the kitchen instead?

If you’ve ever caught yourself caught in that cycle of procrastination, trust me—you’re not alone. The truth is, procrastination isn’t about laziness. It’s not even about motivation (or the lack of it). Most of us want to get things done! But what’s really holding us back goes deeper. Here’s a closer look at the real reasons you might be stuck - and how to finally break free.

1. You’re Anxious

Ever found yourself frozen in place because your to-do list feels like a mountain you’re too exhausted to climb? Anxiety is a common culprit behind procrastination. When the deadline is looming, the stakes feel sky-high, and you have no idea where to even begin, your brain hits the brakes.

Instead of tackling the task, you might find yourself “numbing out” with distractions (like endlessly scrolling social media) or even engaging in “productive” avoidance (like reading just one more research paper instead of starting your own writing). Anxiety tricks you into thinking that delaying the task will make the discomfort go away. Spoiler: it doesn’t.

What you can do: Try practising mindfulness or some deep breathing exercises. A few slow, intentional breaths can help ease that anxiety, calm your nervous system, and give you the mental space to start - even if it’s just with one small step.

2. You’re Battling Perfectionism

Maybe you’re not procrastinating because you’re afraid of failing… but because you’re afraid of not doing it perfectly. You’ve started writing, but after editing the same paragraph for the 17th time, you’re convinced it’s still not good enough. Sound familiar?

Perfectionism can be paralyzing. Whether it’s your own inner critic or real (or perceived) pressure from others, the fear of not being perfect can stop you in your tracks. The result? You don’t get started at all - or you endlessly tweak, revise, and second-guess your work until you’re stuck in a loop.

What you can do: Set a timer for 20-30 minutes and commit to working without editing yourself. Give yourself permission to write a “messy” first draft. You can always polish it later, but first, get your ideas out of your head and onto the page.

3. You’re Lacking Clarity

Have you ever looked at your to-do list and felt a wave of overwhelm because everything seems urgent and important? You’re not sure what to prioritize, and the task at hand feels either too big or frustratingly vague. It’s no wonder you’d rather tackle something simple, like responding to emails or reorganizing your files.

When you don’t have a clear roadmap for what you’re supposed to be doing, it’s easy to get lost in the weeds.

What you can do: Break down your big goals into smaller, bite-sized tasks. Get super specific about what needs to be done. Need to write a paper? Start with outlining your main sections. Struggling to begin your analysis? Write out the first three steps. Clarity is your antidote to overwhelm.

4. It’s Not Your Task (But You’re Doing It Anyway)

Sometimes, procrastination happens because we’re working on tasks that don’t align with our interests or values. Maybe you took on a project out of fear of disappointing your supervisor, or because you felt pressured to say “yes.”

If you’re working on something you’re not excited about (or outright dread), your motivation will naturally dip, making it much harder to get started.

What you can do: If possible, delegate or renegotiate the task. If that’s not an option, try reframing your mindset: What’s one thing you can learn from this task? How can it help you grow in some way? Sometimes, just shifting your perspective can help you find a bit more motivation to get started. And if all else fails, but you have to get that dreaded thing done anyway - the timer trick can come in handy again (you might even want to start with just 5 minutes - it will get easier after!).

5. You’re Feeling Isolated and Unsupported

Science can be a lonely journey. You might be working on your PhD or research projects in isolation or feel like you can't discuss your work with friends or family because they won't understand. When you’re stuck, it’s easy to feel like you’re the only one struggling. Without encouragement, guidance, or a sounding board for your ideas, it’s easy to spiral into overthinking.

Feeling unsupported can lead to procrastination, as you’re left trying to figure everything out on your own. And let’s be honest: that’s exhausting.

What you can do: Seek out community and accountability. Whether it’s a virtual co-working session, a chat with a supportive mentor (who doesn't have to be your direct supervisor!), or just a regular check-in with a colleague, having others around can give you the boost you need to get started. Sometimes, all it takes is knowing someone else is in the trenches with you.

6. You’re Burnt Out

There’s one more reason that often gets overlooked: burnout. When you’re constantly running on empty, even the smallest tasks can feel impossible. Your brain is tired, your body is exhausted, and your willpower is at an all-time low. The result? You’re more susceptible to self-doubt, negativity, and avoidance.

What you can do: Take breaks, prioritize rest, and be gentle and compassionate with yourself. You don’t have to push at 100% all the time. Even small pockets of rest can help recharge your mental and physical energy.

Ready to Break the Procrastination Cycle?

The key to overcoming procrastination isn’t about waiting for motivation to strike or forcing yourself to “just do it.” It’s about understanding what’s holding you back—and addressing those root causes head-on.

🔎 Not sure where to start? Grab a journal, take a few deep breaths, and reflect on what’s really going on. Once you know your “why,” you can take action.

And if you’re tired of feeling stuck and overwhelmed, why not join my Co-working + Yoga sessions? We combine focused work sprints, mindfulness breaks, and a supportive community to help you find your flow and get things done—without the stress. Click here to join! ✨

Why You’re Really Procrastinating (And How to Break the Cycle)