There are many reasons why people procrastinate. Some of the most common ones include:

1. Fear of failure: People may procrastinate because they fear that they won't be able to complete a task successfully. This fear can make them put off the task, hoping to avoid failure altogether.

2. Lack of motivation: People may procrastinate because they simply don't feel motivated to do the task at hand. This lack of motivation can be due to a variety of reasons, such as feeling overwhelmed or bored.

3. Perfectionism: People who are perfectionists may procrastinate because they feel like they need to do everything perfectly, which can be overwhelming and lead to avoidance of the task.

4. Poor time management skills: People who struggle with time management may procrastinate because they don't know how to prioritize their tasks or manage their time effectively.

5. Distractions: People may procrastinate because they are easily distracted by other things, such as social media or television, which can pull their attention away from the task at hand.

Overall, procrastination can be a complex behavior that is influenced by many different factors. Addressing the underlying causes of procrastination can help individuals overcome this behavior and achieve their goals more effectively.

How to avoid it?

Here are some tips that can help you avoid procrastination:

1. Set specific and achievable goals: Break down larger goals into smaller, manageable tasks and set specific deadlines for each of them.

2. Prioritize your tasks: Determine which tasks are most important and tackle them first. This will help you to avoid feeling overwhelmed and ensure that you make progress on the most critical tasks.

3. Create a schedule: Set aside specific times for working on each task and stick to your schedule. This can help you stay focused and avoid getting distracted by other things.

4. Eliminate distractions: Turn off notifications on your phone, close unnecessary tabs on your computer, and find a quiet space to work in.

5. Take breaks: Taking regular breaks can help you stay refreshed and maintain your focus. Just make sure that your breaks are timed and don't become too long.

6. Use positive self-talk: Tell yourself that you can do it and focus on the benefits of completing the task.

7. Hold yourself accountable: Share your goals with someone else who can hold you accountable for making progress.

Remember that avoiding procrastination is not about being perfect. It's about taking small steps every day to achieve your goals and build momentum towards success.