When Avoiding Work is Exactly What You Need

Not all procrastination is bad. At times it's really productive.

Source: Pixabay, careless in grass

That Tuesday morning, exhaustion hit me like an oncoming train.

The infant-toddler combo at home, sleepless nights, and a busy but slow income quarter in my business had drained me. Even when the house was finally quiet, and I put my youngest back to bed, I could not fall back asleep. I was wide awake at 4 AM, my mind racing with everything I had to do. I just stayed in bed.

At 6 AM, I started the morning routine to get everyone ready for their day.

Around 8 AM, I shipped off the babies to the grandma, and when I got back home, I had an ambitious day planned ahead.

“I’m a professional. I get things done,” I told myself.

But my body refused.

Sitting in front of my laptop? Not today.
Then maybe laundry? Nope.
Dishes? Not happening.

I had planned to be productive on both the business and home fronts, especially with the kids at grandma’s, but I just… couldn’t.

So, I procrastinated.

But this time, I did it differently. Instead of scrolling my phone or numbing out, I took a slow walk, listening to birds sing. I lay on the grass and let the sun warm my skin. And for the first time in a while, I felt re-energized and at peace.

We often see procrastination as laziness. But what if it’s not?

What if procrastination is your brain’s way of letting you know that you need something crucial — like clarity, rest, or even more subconscious processing time — before you can do the thing you need to do?

Not all procrastination is the same. Some forms drain us, keeping us stuck. But other times, it’s exactly what we need to reset and move forward.

In this article, I describe the science behind why we procrastinate and how to lean into the good kind of procrastination.

The Neuroscience of Procrastination

Procrastination isn’t just a lack of willpower. It’s a battle between different parts of the brain:

• The limbic system (your emotional brain) seeks comfort and avoids discomfort. When a task feels overwhelming, your emotional brain will steer you toward quick relief — scrolling, snacking, or doing anything but the thing you "should" be doing.

• The prefrontal cortex (your rational brain) is responsible for planning and long-term goals. It knows what needs to get done but often struggles to override the limbic system.

• The amygdala (your fear center) sounds the alarm when stress, exhaustion, or perfectionism kick in, making even simple tasks feel like way too much to handle in the moment.

On that Tuesday morning, even though my prefrontal cortex had planned things out, after the amygdala kept us up starting at 4 AM, the limbic system got into the driver’s seat around 8:30 AM, causing my body to ignore my prefrontal cortex’s commands of getting into work mode.

The result? Avoidance.

But here’s what I recognized: I desperately needed a pause.

What if… Not all procrastination was bad?

Sometimes, it’s your brain telling you you're running on empty and need to reset before you can function properly again. And this was exactly what was happening to me at that moment.

I’ve been running on empty and really needed a break.

The Good Kind of Procrastination

Strategic procrastination can help reset mental energy and lead to better problem-solving. Instead of mindless distractions, you essentially choose to step away in order to recharge.

Because procrastinating the right way should refuel you and not drain you.

Here’s what that might look like...

1. Restorative Procrastination

• Taking a nap or lying down when you're exhausted instead of pushing through fatigue.

• Meditating or deep breathing to calm an overactive mind.

• Drinking a cup of tea while staring out the window, letting your thoughts settle.

2. Creative Procrastination

• Doodling, playing music, or journaling instead of forcing productivity. Sometimes, through play, we unlock important insights.

• Going for a walk without a destination to let ideas flow naturally.

• Engaging in a low-stakes creative hobby (e.g., knitting, painting, gardening) to reset your mind.

3. Movement-Based Procrastination

• Walking barefoot outside, like I did, to feel grounded.

• Stretching or dancing to release accumulated tension (especially if you sit in front of a computer for extended periods of time).

• Doing a quick workout instead of doom-scrolling or stress-eating.

4. Connection-Driven Procrastination

• Playing with your kids or pets to lift your mood.

• Calling a friend or hugging a loved one instead of forcing yourself through a task alone.

• Writing a gratitude note or journal entry instead of spiraling into negative self-talk.

5. Intentional Breaks & Mindful Consumption

• Watching a feel-good show or reading something enjoyable (vs. numbing out with endless scrolling).

• Listening to music or a podcast that soothes or inspires you.

• Making a nourishing meal instead of reaching for quick, processed snacks.

The key theme here is choosing procrastination that replenishes rather than drains you. Your body often knows what it needs — you just have to listen.

Closing Thoughts

We often beat ourselves up for procrastinating — I mean, I know I for sure do.

But neuroscience tells a different story!

Procrastination isn’t always about laziness or a lack of discipline — it’s often your brain’s way of signaling that you’re running on empty. When your limbic system hijacks your focus and your amygdala raises the stress alarm, pushing through isn’t always the answer. Sometimes, pausing is.

The key is to recognize the difference between draining distractions and restorative procrastination. The kind that doesn’t leave you feeling guilty or more exhausted — but instead helps you reset, reconnect, and regain energy.

So next time you find yourself avoiding a task, ask: Is my brain resisting because I’m avoiding discomfort, or because I genuinely need a break?

In my case, I paid attention to what my body was telling me, and I leaned into it. I needed a restorative break.

If your body is asking for one too, it’s wise to listen, before the body breaks down. So lean into a kind of procrastination that restores you. Step outside, move your body, breathe deeply. Because when you give yourself permission to recharge, you come back stronger, sharper, and ready to take on what truly matters.

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