Why Do We Procrastinate?

You arrive at work and turn on your computer. Today, you need to write an important report. The materials are prepared to some extent. But once you open the document, it is not easy to start writing the first sentence. Should you look for more references? Or check your unread emails first? Before you know it, quite a bit of time has passed. Many people put off starting tasks even when they know what needs to be done. This phenomenon is called “procrastination.” In fact, a survey among office workers found that about 88% reported putting off work for at least one hour a day, with another study showing that around 20% of adults exhibit chronic procrastination tendencies. In other words, struggling to begin a task is not simply about willpower—it is a common psychological experience shared by many.

When Perfection Delays the Beginning

One factor that makes it difficult to start is perfectionism, which is often seen as a sign of responsibility and diligence but can also become a barrier that delays action. The stronger the desire to do well, the greater the fear of small mistakes or others’ evaluations. This leads to what is often called the paradox of perfectionism—the more you try to do better, the later you begin. As the pressure to be perfect increases, preparation and deliberation take longer while actual action is postponed. For example, one may keep searching for more materials in an effort to write a perfect report, yet never actually begin. Continuously revising for better wording when preparing presentation slides can delay organizing the key content. In psychiatry, this state is sometimes described as analysis paralysis wherein excessive thinking leads to delayed action.

Small Actions Create a Beginning

An interesting point is that actions can change the mind faster than expected. In cognitive behavioral therapy, which is widely used in mental health treatment, the approach of behavioral activation is emphasized. Starting with small actions helps restore energy and drive, instead of waiting for motivation or improved mood. In other words, it is not that action follows motivation, but that action can generate motivation. For instance, when people stay at home and reduce activity due to feelings of depression or lethargy, their mood often sinks further. In such cases, behavioral activation encourages starting with very small actions such as “Let’s walk outside for just five minutes.” Activity gradually increases when these small actions are repeated, and mood and energy often begin to recover.
This principle can be applied to work life as well. When you need to write a report, thinking “I have to finish the report” can feel overwhelming. Thus, it helps to begin with very small steps such as opening the document and writing a title or outlining a simple table of contents. Jotting down reference notes can serve as a starting point if writing the first sentence feels difficult. Even when writing an email, you can begin by writing a few key points instead of aiming for perfect sentences. Lowering the threshold for starting makes it easier to move naturally to the next step.
Moreover, thinking “I must finish everything today” can create a heavy burden. In such cases, it helps to set a short period of focused work. For example, set a timer for 10 or 20 minutes and concentrate on just one task during that time. This method of working at fixed intervals with short breaks is commonly known as the Pomodoro Technique. Instead of feeling pressured to work for a long time, it allows you to begin with the mindset of “just for a moment.” Once you start, focus continues more easily than expected in many cases. Breaking tasks into small actions eases the burden of starting. One small action leads to another, and those connected actions eventually lead to completion. As small beginnings accumulate, a natural workflow is formed.

A Leap Begins with a Small Start

We often think that big changes begin with grand resolutions. However, real change often starts with much smaller and simpler actions. Instead of waiting for perfect preparation, starting with the smallest action you can take right now—taking one step forward despite hesitating—ultimately leads to greater change. Nobel Prize-winning author Ernest Hemingway is said to have given this advice for those who feel stuck while writing: “Do not try to write perfectly; just write one sentence.” Instead of aiming to create a perfect piece, starting with a single sentence allows the next one to follow naturally. If there is something you need to do today, do not try to do it perfectly. Just start with one small thing. If it is a report, write one line of the title. If it is meeting preparation, list one agenda item. If it is a task you have been putting off, simply laying your hand on it for just one minute is enough. Change may begin not with a grand resolution, but with a single small action taken right now. If you are sitting at your desk today, why not start that postponed task with just one line?