Feeling Stuck? It’s Not Just Procrastination—Here’s How to Take Action
We’ve all been there—staring at the laundry piling up, an unfinished project, or an intimidating to-do list, knowing we should get started but feeling unable to move. It’s a universal experience, but how often do we stop to question if we’re procrastinating or if something deeper is at play?
In my very first podcast episode, I explored this common struggle, breaking down the difference between procrastination and being stuck. Understanding this difference can make a world of difference in how we approach our tasks, goals, and ultimately, our self-talk.
1. Overcoming the Fear to Start
Before diving into procrastination and being stuck, let’s talk about the fear of starting something new—like this podcast. Despite my excitement, I procrastinated on hitting record for a long time. As I reflected on what was holding me back, I realized perfectionism and imposter syndrome were key factors. Starting anything new can be overwhelming, and it's natural to feel stuck or anxious about taking that first step.
Whether you’re launching a new project or simply tackling a daily task, the fear of failure or not doing something "perfectly" can cause you to put it off indefinitely. In this episode, I break down how pushing through that initial fear and just taking the first action, no matter how imperfect, can lead to greater momentum down the road.
2. What’s the Difference Between Procrastination and Being Stuck?
We often think we’re procrastinating when, in reality, we might just be stuck. Both feel frustrating, but they stem from different sources and need different solutions.
Procrastination is when we deliberately avoid something. It’s pressing snooze on our responsibilities—putting off a task because it’s boring, unimportant, or disconnected from our goals. For example, procrastination can look like delaying laundry or pushing off that Amazon return you’ve meant to handle for weeks. These tasks are boring, repetitive, and mundane. Maybe you don’t have a lot of drive or motivation to do them. You’re kicking the can down the road to do them later. (Everyone procrastinates, no shame!)
Being stuck, on the other hand, feels different. You’re spinning your wheels but not moving anywhere, like driving with the emergency brake on. Often, being stuck happens with something that does matter to you. It's not laziness or avoidance, but rather anxiety, fear, or uncertainty about how to move forward. You want to act, but something mental or emotional is holding you back.
3. The Role of Self-Talk in Breaking the Procrastination Cycle
One of the most critical elements in overcoming both procrastination and being stuck is how we talk to ourselves. Are you kind and supportive, or are you shaming and blaming yourself for not taking action?
Self-talk matters. When you’re stuck, harsh words like “I should have done this by now” only compound the problem. Instead, try reframing your inner dialogue. If you’ve been telling yourself “I’m not ready,” try shifting that to “I will learn as I go, and I’m getting closer with each step.”
4. Building a Personalized Formula to Get Unstuck
There’s no one-size-fits-all solution to overcoming procrastination and getting unstuck, but there are strategies you can develop that work for you. Here’s the formula I shared in the episode:
Identify the Why: Why are you stuck or procrastinating? Is it fear of failure, perfectionism, or simply not knowing where to start?
Reframe Your Self-Talk: Replace negative thoughts with more encouraging, supportive language.
Create a Toolbox of Strategies: Have go-to tools and actions ready for when you’re feeling stuck. This could be breaking tasks into smaller steps, creating a visual timeline, or using time-blocking techniques.
Get Support: Sometimes, the best way to move forward is with the support of a community or a coach who understands your struggles.
Remember, it’s important to recognize that getting stuck or procrastinating is normal. The goal isn’t to eliminate these experiences altogether but to find ways to manage them with more kindness and less judgment when they do pop up (because they will, that’s life!)
5. Moving Forward: A Work in Progress
Starting this podcast was an overwhelming challenge, and now that I’ve hit record, I’m excited for where this journey will take me. It’s far from perfect, and I expect to encounter new challenges along the way, but each step forward will make the next one feel a little easier.
If you’re feeling stuck or procrastinating, I encourage you to reflect on your own experiences and ask: Are you procrastinating, or are you actually stuck? The answer may help you figure out how to move forward.
Final Thought: Practice kindness with yourself whether you’re procrastinating or stuck, the words you use and the self-talk you practice will shape how quickly you can move forward.
How do you get unstuck & take action? Create your own individualized toolbox!
Sign up for the free on-demand training and discover:
My proven 3 part formula to help you get “unstuck” and take action
How to build a toolbox so you can finally finish the tasks that have been on your to-do list forever
Simple self-talk techniques to shift your mindset, reduce stress, and manage your chronic overwhelm
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I have been sitting at my computer avoiding pressing play to record this podcast for about a half hour at this point. And that's exactly what I'm going to talk about today—procrastination and being stuck. Welcome to my very first podcast episode! I am extremely excited to be at this point of actually recording my podcast.
I'm also feeling anxious and stressed. I totally want to be transparent about that because that's what this whole podcast is going to be about. At the time of me recording this right now, I haven’t even named the podcast because I realized naming it was keeping me stuck from actually starting and taking action.
Procrastinating and being stuck is something I talk about all the time with clients. It's also something I experience as a human being. Everybody procrastinates. Everybody gets stuck. And that’s what I love—helping people work through and create systems and strategies that work for them.
[About Me]
If we haven’t met yet, I’m Sarah Lovell. I’m an executive function and ADHD coach. I work with ambitious professionals, entrepreneurs, and college students, many of whom struggle with procrastination, time management, planning, organizing—basically executive functioning, which I will definitely talk about in future episodes.
I’ll share what executive functioning is, what coaching looks like, and more about who I am. But today, I really want to focus on this universal experience of procrastination and being stuck.
[The Universal Experience of Procrastination]
It’s super important to acknowledge that everyone procrastinates and gets stuck. But some people experience these things much more chronically and intensely than others. This is especially true if you have ADHD or another diagnosis that impacts your executive functioning, such as planning, organizing, and prioritizing.
However, you don’t need a diagnosis to experience struggles with getting started, getting unstuck, managing your time, or making a plan. So, I want you to know that this podcast is for you—whether you have a diagnosis or not. I want to validate your experience, while also acknowledging that there’s a spectrum of challenges that people experience.
The words we use really matter. Whether it’s the words I’m using when I speak or your own self-talk. And that’s what we’re going to talk about today—using different words to describe procrastination and being stuck.
[Procrastination vs. Being Stuck]
Procrastination and being stuck both serve a purpose. I know that sounds counter-intuitive. When you think of procrastinating or being stuck, it doesn’t sound helpful. Definitely some red flags there, right? But I promise—there is a purpose behind both.
Your brain is trying to protect you. You procrastinate and get stuck because your brain wants you to avoid uncomfortable feelings. Your brain doesn’t want you to be bored, frustrated, or overwhelmed. It wants to avoid fear, stress, and anxiety. Most of the time, when we’re procrastinating or feeling stuck, it’s because we’re anticipating those uncomfortable feelings.
While procrastination and being stuck share this in common, I think there’s also a difference between the two. We often overuse the word procrastination when we’re actually stuck.
[Defining Procrastination]
Procrastination is pressing "snooze" on your responsibilities. You’re pushing something out, avoiding it. Procrastination is something you don’t want to do, something unimportant to you. You’re not connected to it—maybe someone else is telling you to do it, but you lack intrinsic motivation.
It could be boring. Do you have something in mind right now when I say "procrastinate"? Maybe laundry is piling up, you keep pushing off returning an Amazon package, or a report from your supervisor is just sitting there, and you have weeks to complete it—so you keep delaying it. That’s procrastination.
[Being Stuck]
But what if what you think is procrastination is actually being stuck?
Being stuck is different. It’s like trying to drive with the emergency brake on. You’re trying, your wheels are spinning, but you aren’t going anywhere—you’re fighting against yourself.
Procrastination is more about pushing things away. Being stuck is feeling unable to start something you actually want to do. You feel connected to the task, but fear of failure, perfectionism, imposter syndrome, or not knowing how to start holds you back.
[Client Example]
Have you ever had a hobby or a goal you were excited about but just kept pushing off? I had a client who wanted to become a yoga instructor. She loved practicing yoga and felt deeply connected to it, but was overwhelmed with the idea of getting started. She kept saying, “One day I’ll do it,” but never did.
She thought she was procrastinating, but she was stuck. With some coaching, we broke down her self-talk, reframed it, and broke her goal into small action steps. Now, she’s teaching yoga twice a week! She wasn’t procrastinating; she was stuck. And there’s a big difference between the two.
[My Podcast Journey]
I was stuck with this podcast! Like I said at the beginning, this is something I’ve really wanted to do for a while. But perfectionism and imposter syndrome kept popping up. They still do—I’m feeling anxious as I record this. But I’m reminding myself that it’s going to get easier each time. It won’t ever be perfect, and that’s okay.
The hardest part of starting anything is just that—starting. Today, pressing record felt like climbing a mountain. But now that I’ve done it, each time will be easier. And that’s something I talk about in my coaching membership, Stuck to Started.
[Procrastination or Stuck?]
So, I want you to think about a task you’ve been putting off. Are you procrastinating or are you stuck? Both are okay, but it’s important to align your self-talk with what’s really happening.
[The Power of Self-Talk]
How are you speaking to yourself about this task? Are you shoulding yourself? You know, saying things like, “I should have started this by now,” or “I should be able to do this because everyone else is managing it.” That kind of self-talk makes it harder to get started.
Our self-talk, the words we use, are the foundation of our ability to take action. Encouraging yourself takes practice, but it’s worth it.
[Conclusion]
There isn’t one magic solution to stop procrastinating or getting unstuck forever. My goal is to help you figure out the difference between the two, practice kindness with yourself, and develop a formula to help you move forward. There’s no one-size-fits-all tool for everyone. It’s about creating systems that work for your brain.
If you want to learn more about designing a formula that works for you, I have a free training. I’ll put it in the show notes.
I want you to know that if you’re struggling with procrastination, feeling stuck, or feeling overwhelmed, you are not alone. I’m so glad you’re here, and I look forward to connecting with you in future episodes. Thank you for joining me on this journey!
Next week, I’ll share more about how I became an executive function coach and what that looks like.
Thank you so much for being here!
