Procrastination vs. Progress

How Small Choices Shape Our Well-Being

We’ve all been there—coming home exhausted after a long day, sinking into the couch, and mindlessly scrolling through social media. It feels like the easiest way to unwind. But before we know it, time slips away, the to-do list remains untouched, and instead of feeling rested, we’re left with a nagging sense of unease. The burden of what we haven’t done lingers in the back of our minds, adding to our stress rather than relieving it.

Now, imagine a different scenario. You come home and, instead of collapsing into passive rest, you take a different approach. You put your things away, straighten up the space, prepare a meal, and take a warm shower. Initially, this might seem like extra effort—more work when all you want is to relax. But something remarkable happens: as your surroundings become more organized, so does your mind. Instead of feeling weighed down by unfinished tasks, you experience a sense of relief and accomplishment. You go to bed lighter, and the next day, you wake up with renewed energy rather than carrying over yesterday’s fatigue.

Why do we procrastinate on Self-Care?

Procrastination isn’t just about avoiding work or responsibilities—it’s often about avoiding discomfort. When we’re overwhelmed, our brains seek the path of least resistance. Scrolling on our phones or binging a show offers an immediate escape, tricking us into thinking we’re resting. But real rest comes from addressing our needs, not avoiding them.

Small acts of self-care—tidying up, nourishing our bodies, engaging in mindful routines—require effort, but they also provide something crucial: a sense of agency. When we take small, intentional actions, we shift from feeling powerless to feeling in control. And that feeling of control is what fosters true relaxation and peace.

How small decisions create big shifts

The difference between stagnation and progress lies in micro-decisions. Do you put off washing the dishes, or do you take five minutes to do them? Do you leave clutter where it is, or do you spend a few moments creating order? These choices may seem insignificant in the moment, but collectively, they shape our mental well-being.

When we engage in small, productive actions, we build momentum. We prove to ourselves that we are capable of handling our responsibilities, and this creates a positive feedback loop—where productivity leads to a clearer mind, and a clearer mind leads to more intentional choices.

Finding a balance

This isn’t about forcing yourself to be productive at all times. Rest is essential, but not all rest is equal. Rest that follows intentional self-care is restorative. Rest that comes from avoidance often leaves us feeling guilty and drained. The key is to recognize when we are truly giving ourselves the break we need versus numbing ourselves to discomfort.

So, the next time exhaustion tempts you into mindless scrolling, pause and ask yourself: What would actually make me feel better? Maybe it’s a short walk, a clean kitchen, a warm shower, or a few pages of a book. Small choices matter, and your future self will thank you for them.

After all, relaxation isn’t just about doing less—it’s about doing what truly nurtures your well-being.

Samara Tomaz Araújo Damasceno

Psicoterapeuta registrado (qualificado) no College of Registered Psychotherapists of Ontario – 16111

ID de membro profissional da Associação Canadense de Aconselhamento e Psicoterapeuta – 11248350