Why You Procrastinate—and What to Do About It
Hey coach friend, welcome back to The Quirky Rebel Coach —the podcast where we take the pressure out of building your coaching biz and put the real, human stuff back in.
Today, we’re diving into something that messes with so many new coaches—and let’s be honest, even seasoned ones too.
Procrastination.
Yup. That thing that creeps in whenever you try to write content, launch an offer, or even just open Google Docs.
But before you roll your eyes and think, “Ugh, I know I procrastinate,” let me stop you right there.
Because after this episode, you are going to see procrastination differently.
You’re going to look at it differently.
And after you take the 3 action steps I’m about to give you, you’re not going to look at procrastination the same ever again.
This is not about hustling harder or just “pushing through.” That’s not how we do things around here.
Let’s talk about what procrastination really is, and more importantly—how to stop letting it run the show.
What Procrastination Really Is
Procrastination isn’t laziness. It’s not a flaw. It’s a protective behavior.
It’s your brain doing what it’s designed to do: avoid discomfort.
Most of the time, we procrastinate on things that feel vulnerable, high-stakes, or straight-up overwhelming. Like launching your first coaching offer. Or sending that email. Or showing your face on Instagram.
It’s not that you don’t care—it’s that your nervous system goes, “Nope, not today.”
But when that becomes your default, it feeds anxiety, increases stress, and keeps your business stuck in neutral.
So let’s shift that.
Here’s How You Start Taking Your Power Back
Step 1: Spot It When It’s Happening
First, you need to recognize the pattern. Most of us just feel the guilt or shame after the fact—but let’s get ahead of it.
Ask yourself:
What am I avoiding?
What do I feel when I think about doing it?
What is this “not doing” trying to protect me from?
Action Step:
Make a list of 2–3 things you’ve been putting off. Write down what feelings come up when you think about doing them. That simple awareness is everything.
Step 2: Reconnect to Your Why
If you’re only staring at the task in front of you, of course it feels heavy.
Zoom out. Remind yourself why this work matters.
You didn’t start a coaching business to fight with your to-do list.
You started it to help people. To share something meaningful. To create freedom.
Action Step:
Take 5 minutes and journal on this:
Why did I start this business?
Who do I want to help?
What’s going to feel possible once I take this next step?
Put those answers where you can see them. This is your fuel.
Step 3: Make It Easy to Start, and Reward Yourself
Look, your brain wants easy wins. So let’s give it some.
Break the task into the smallest possible step.
Don’t write the whole email. Just open the doc.
Don’t plan the whole launch. Just sketch the first step.
Then? Reward yourself. Seriously. Let it feel good to make progress.
Action Step:
Pick one thing you’ve been putting off. Break it into a micro-step.
Then give yourself a reward when you finish it—whatever makes you smile. Coffee, a walk, a nap, a moment of peace.
Final Thoughts
You don’t need to fix everything overnight. You don’t need to become some mythical productivity machine.
You just need to see what’s really going on behind the procrastination—and start interrupting the pattern with small, doable action.
That’s how momentum builds. That’s how you shift things.
And that’s how you move forward with less shame and more self-trust.
So go take your small step today.
Your future clients are out there waiting for you to show up.
And next time procrastination tries to sneak in the door?
You’ll recognize it. You’ll name it.
And you’ll know what to do next.
You’ve got this.
I’m rooting for you, always!
