Why Do I Procrastinate On Easy Tasks Overcoming The Wall Of Awful

It’s a familiar scenario: a simple task sits on your to-do list—replying to an email, making a phone call, filing a document—and yet it remains untouched for days. No deadline looms, the effort required is minimal, and still, something inside you resists. This isn’t laziness. It’s not poor time management. What you’re experiencing is often called the “Wall of Awful”—a psychological barrier that makes even trivial tasks feel overwhelming. Understanding why this happens and learning how to dismantle it can transform your productivity and peace of mind.

The Psychology Behind Procrastinating on Easy Tasks

Procrastination is commonly misunderstood as a failure of discipline. In reality, it’s an emotional regulation problem. When we delay a task, it’s rarely because we don’t know how to do it. It’s because doing it now triggers discomfort—boredom, anxiety, self-doubt, or even a vague sense of meaninglessness. Easy tasks are especially vulnerable to this trap because they lack urgency or reward, making them feel pointless or emotionally draining despite their simplicity.

Psychologist Dr. Timothy Pychyl explains: “Procrastination is not about time management. It’s about mood management. We put off tasks not because they’re hard, but because they make us feel bad in the moment.”

This emotional friction is amplified when a task is small but symbolically loaded. For example, replying to an email from a colleague might feel easy, but if it carries unspoken tension or fear of judgment, the brain perceives it as threatening. The limbic system—the part responsible for emotions and survival instincts—overrides the prefrontal cortex, which handles logic and planning. As a result, you avoid the task to gain short-term emotional relief, even at the cost of long-term stress.

Tip: Recognize that resistance to easy tasks is often emotional, not logistical. Naming the underlying feeling (e.g., “I’m avoiding this because I’m afraid of sounding awkward”) reduces its power.

What Is the “Wall of Awful”?

The term “Wall of Awful” was popularized by author and productivity coach Mel Robbins. It describes the invisible but intense mental block that forms around tasks we dread, regardless of their actual difficulty. These tasks accumulate in the background of our minds, creating low-grade anxiety and mental clutter. Over time, the pile grows, and so does the resistance.

The Wall isn’t built by major projects or complex challenges—it’s formed by neglected micro-tasks: returning a library book, scheduling a dentist appointment, unsubscribing from spam emails. Each one seems insignificant alone, but together, they create a fog of guilt and inertia.

What makes the Wall of Awful so effective at stopping action is its invisibility. You don’t see it like a physical wall, but you feel its weight every time you open your inbox or glance at your to-do list. The longer you avoid the tasks behind it, the taller and denser the wall becomes.

“The Wall of Awful isn’t about the task—it’s about the story you tell yourself about the task.” — Mel Robbins, Author of *The 5 Second Rule*

Why Small Tasks Trigger Disproportionate Resistance

Several cognitive biases contribute to the irrational avoidance of simple tasks:

• Zero-Sum Bias: The brain treats all decisions as trade-offs. Even a two-minute task feels like a loss of freedom or time, especially when compared to more enjoyable activities.
• Task Aversion: If a task is associated with past frustration or failure, the brain learns to avoid it, regardless of current context.
• Hyperbolic Discounting: We value immediate comfort over future benefits. Delaying a task provides instant relief, while completing it offers only delayed satisfaction.
• Perfectionism Spiral: Some people delay easy tasks because they want to do them “perfectly.” For example, writing a brief thank-you note becomes daunting if you worry it’s not eloquent enough.

In one study conducted at Carleton University, researchers found that individuals who scored high on procrastination scales were more likely to delay tasks based on how they *felt* about them, not their objective difficulty. A 30-second form submission was avoided just as often as a 30-minute report—if it triggered negative emotions.

Step-by-Step Guide to Breaking Through the Wall

Overcoming the Wall of Awful requires a shift from willpower to strategy. Here’s a proven five-step process:

1. Identify the Emotional Trigger: Ask yourself: “What emotion am I trying to avoid?” Is it boredom? Fear of rejection? Feeling inadequate? Write it down. Awareness defuses emotional charge.
2. Reframe the Task: Change the narrative. Instead of “I have to reply to this email,” try “I choose to clear this so I can focus on what matters.” Framing builds autonomy.
3. Use the 2-Minute Rule: If a task takes less than two minutes, do it immediately. If it’s slightly longer, commit to just two minutes of work. Often, starting is the hardest part.
4. Create a “Done List”: At the end of each day, write down everything you completed—even tiny wins. This rewires your brain to recognize progress, not just pending items.
5. Batch Micro-Tasks: Group similar small tasks (e.g., making calls, sorting files) into a single 15-minute session. This reduces decision fatigue and creates momentum.

Tip: Set a timer for 90 seconds and challenge yourself to complete one stalled task. The artificial deadline creates focus and lowers resistance.

Checklist: Daily Reset Routine to Prevent the Wall from Rebuilding

To maintain momentum, incorporate these habits into your daily routine:

• Scan your inbox and complete any sub-two-minute actions immediately.
• Review your task list and identify one “easy but avoided” item to tackle first.
• Use a physical notebook or digital tool to capture lingering tasks—don’t let them live in your head.
• Schedule a weekly 20-minute “admin sprint” to clear accumulated micro-tasks.
• End the day by writing three things you finished, no matter how small.

Real Example: How Sarah Broke Her Cycle of Avoidance

Sarah, a project manager at a tech startup, found herself consistently delaying simple follow-ups: confirming meeting times, sending feedback on documents, updating shared spreadsheets. None took more than five minutes, yet they piled up, causing last-minute scrambles and team friction.

After reading about the Wall of Awful, she began tracking her emotional responses. She realized that many of these tasks triggered a fear of seeming “naggy” or “overbearing” in communication. Once she named this fear, she reframed her messages: instead of “Just checking in,” she wrote, “I’ve made progress on X—here’s where I need your input.”

She also implemented the 2-minute rule. Every morning, she spent five minutes clearing quick tasks before opening Slack. Within two weeks, her backlog vanished, and her colleagues noted improved responsiveness. More importantly, her internal stress dropped significantly.

“I wasn’t lazy,” she said. “I was protecting myself from discomfort. Now I know the difference—and I can act anyway.”

Do’s and Don’ts of Managing Low-Effort, High-Avoidance Tasks

Do	Don’t
Acknowledge the emotion behind the resistance	Assume you’re being lazy or undisciplined
Break tasks into “just start” actions	Wait for motivation to strike
Use timers to create urgency	Let tasks linger in your memory
Celebrate completion, not perfection	Attach moral judgment to unfinished items
Schedule regular maintenance sessions	Rely solely on willpower

Frequently Asked Questions

Why do I procrastinate on tasks I know are easy?

Because ease doesn’t eliminate emotional friction. A task may be simple, but if it triggers boredom, anxiety, or self-doubt, your brain will resist it to protect your emotional state. The issue isn’t the task—it’s the feeling it evokes.

How can I stop feeling overwhelmed by small tasks?

Start by externalizing them. Get them out of your head and into a trusted system (like a notes app or planner). Then, use timeboxing or the 2-minute rule to build momentum. Small completions train your brain to associate action with relief, not stress.

Is there a link between perfectionism and procrastinating on easy tasks?

Yes. Perfectionism often manifests as avoidance, not over-effort. If you believe a task must be done perfectly—even a simple one—you’ll delay it until conditions feel “right.” The solution is to redefine success: completion, not flawlessness, is the goal.

Conclusion: Move Through Discomfort, Not Around It

The Wall of Awful isn’t a sign of personal failure. It’s a natural response to emotional discomfort in a world full of micro-obligations. But every time you avoid a small task, you reinforce the belief that avoidance works. The truth is, it only works temporarily—while the cost accumulates silently in your mental energy, relationships, and self-trust.

Breaking through starts with compassion, not criticism. Understand that your resistance is human. Then, act with intention. Use structure, not willpower. Reframe, start small, and celebrate forward motion. The easiest tasks are often the most revealing—they show you where your emotional thresholds lie and how much power you can reclaim by simply beginning.

🚀 Take action today: Pick one easy-but-avoided task right now. Set a timer for 90 seconds. Do it. Notice how much lighter you feel. That’s the sound of the Wall cracking.