It’s Okay to Waste Time: Rethinking Procrastination, Perfectionism, and Productivity

here I go again:

This morning, I found myself caught in a familiar loop. I wanted to work on some video editing, but before even opening my laptop, my mind was already busy: What research do I need to do in advance? How should I organize the steps? How can I make sure I don’t waste time?

That thought — don’t waste your time — had been quietly echoing in the background of each decision. At first it felt like motivation. But as I kept rehearsing the steps in my head, it started to feel more like water dripping into a cup, filling it higher and higher until it threatened to overflow. Overwhelm crept in. And when overwhelm shows up, I know what usually comes next: procrastination. Picking up my phone. Numbing out instead of starting.

So I paused.

Why am I so afraid of wasting time? Do I really need to be efficient at every single moment? What would happen if I gave myself permission to just start, without the guarantee of maximum productivity?

Why We Fear “Wasting Time”

Many of us struggle with the idea of wasting time. Productivity culture tells us that our worth is tied to how much we accomplish. Phrases like “time is money” or “don’t be lazy” seep into our internal dialogue. For some of us, this gets reinforced by past experiences — being criticized for not doing things quickly enough, or only being praised when we produced results. Over time, we learn to equate “wasting time” with “not being good enough” or "falling behind".

But here’s the truth: time spent learning, experimenting, resting, or simply enjoying the moment is never wasted. In fact, psychology research shows that unstructured time supports creativity, problem-solving, and emotional regulation. What looks “unproductive” on the surface is often the space where insight grows.

Procrastination as Emotional Regulation

From a therapy perspective, procrastination is rarely about laziness. More often, it’s an emotional regulation strategy. When tasks feel heavy with expectations — don’t mess up, don’t waste time, make it perfect — our brains protect us by distracting us. Scrolling social media, checking emails, reorganizing our desk… these are all ways of soothing the discomfort of perceived failure.

And here’s the thing: this coping habit isn’t always bad. It’s simply one way our nervous system tries to manage stress. The key is awareness. If I spend some time on my phone, am I actually helping myself regulate, or am I avoiding what matters most? Sometimes the answer is yes — it is helping. And that’s totally okay.

For example, when I get stuck with video editing, I’ll sometimes give myself permission to scroll mindlessly for three minutes. Then I check in with myself: Do I feel a little lighter? If so, I return to the task with a clearer head.

Rather than seeing procrastination as sabotage, it can help to view it as information. It signals that something in us is feeling overloaded, and it offers an opportunity to choose — do I need a genuine break, or is this avoidance keeping me stuck? That small moment of reflection can transform procrastination from a cycle of shame into a tool for awareness.

Finding Balance Between Process and Outcome

When I caught myself obsessing over efficiency, I reminded myself: I’m not doing this project just for the end result. I’m doing it because learning and growing matter to me. The steps — even the messy, inefficient ones — are part of the process.

In therapy, we often explore the difference between an outcome mindset (“I must get this done perfectly”) and a process mindset (“I am learning, experimenting, and adapting as I go”). Both are valuable. An outcome mindset can give us focus and motivation to follow through on commitments. A process mindset allows us to slow down, notice small wins, and enjoy the journey — like pausing to smell the flowers along the path.

The key is balance. Sometimes we need the push of outcome-oriented thinking to meet a deadline. Other times, we need the gentleness of a process mindset to reduce pressure and create space for creativity. A helpful practice is to pause and ask yourself: Which mindset do I need more of right now — outcome or process?

Did we forget how it feels to daydream?

Redefining Productivity

Time doesn’t have to be squeezed for maximum efficiency to be meaningful. Some of the richest parts of life — creativity, relationships, rest, self-discovery — happen in the spaces that might look “unproductive” from the outside.

So today, I’m choosing to believe: it's ok to "waste" time. Because in the long run, none of it is wasted at all.

When to Seek Support

If procrastination, perfectionism, or the constant fear of “wasting time” feels like it’s holding you back, you don’t have to work through it alone. These patterns often run deep, shaped by past experiences and reinforced over years, which can make it hard to shift into new ways of thinking by yourself.

Therapy can provide a supportive space to explore where these beliefs come from, experiment with new mindsets, and practice gentler, more flexible ways of relating to your time and productivity. Building balance takes practice, but having someone walk alongside you can make the process more sustainable and less overwhelming.