Procrastination and Freelancers: Why We Delay—and How to Stop
When you're your own boss, procrastination hits differently. No manager checking in, no coworkers around to keep you accountable—just you, your laptop, and a growing to-do list. Whether it's sending that invoice, finishing a client project, or updating your portfolio, putting things off can cost you both time and income.
So why do freelancers procrastinate? And more importantly, how can you take control of your focus and get stuff done—consistently?
Let’s break down the psychology behind procrastination and look at four practical strategies you can start using today.
Why Freelancers Procrastinate
It’s not just laziness. Research shows procrastination is often a response to stress, fear of failure, or overwhelm. And in freelance life, these feelings are all too familiar—especially when juggling multiple clients, unclear deadlines, or inconsistent income.
According to Dr. Tim Pychyl, a leading expert on procrastination, we often delay tasks that trigger negative emotions. So if a task feels boring, intimidating, or risky (like cold-pitching a potential client), our brain avoids it in favor of something that feels better right now—like scrolling Instagram or "researching" your next productivity app.
4 Ways to Overcome Freelance Procrastination
1. Track Your Time to See Where It Goes
Freelancers need to know how they’re spending their time—not just for productivity, but also to bill clients accurately.
Using time tracking tools like Mortimer, Harvest, or Toggl can help you spot patterns. Are you spending too much time on admin work? Are you getting distracted right before tackling a difficult project?
Tracking your hours can give you a reality check and help you course-correct before a deadline sneaks up on you.
2. Use the Pomodoro Technique for Focus Bursts
The Pomodoro Technique is a simple yet powerful way to keep momentum: 25 minutes of focused work, followed by a 5-minute break.
For freelancers, this works great on tasks you’ve been avoiding—like finishing edits or responding to emails. Set a timer and just commit to one Pomodoro. Often, that’s enough to get over the initial resistance and into flow.
3. Practice Self-Compassion, Not Self-Criticism
Freelancers often put a ton of pressure on themselves—and that pressure can backfire. Beating yourself up for not being productive enough can lead to even more avoidance.
Instead, try acknowledging what you’re feeling and focus on taking one small action forward. Mindfulness techniques, journaling, or simply naming the emotion (“I’m anxious about finishing this project”) can help you take control of it.
4. Set Goals That Make Sense for You
Working without a boss gives you freedom—but also means you need to create your own structure.
Break big projects into smaller milestones. Instead of “Build client website,” aim for “Finish homepage wireframe by Thursday.” The clearer and more realistic your goals, the easier they are to act on—and check off.
Final Thoughts
Procrastination is part of freelance life, but it doesn’t have to run the show.
With tools like time tracking, focus techniques like Pomodoro, and a bit of emotional awareness, you can build habits that keep you moving—even when motivation dips. You don’t need to be perfect. Just keep showing up, one focused sprint at a time.
