If procrastination has become your habit, understand it’s a monkey wrench that will hold you back — and keep you from realizing the professional success you deserve.

So why do so many of us procrastinate, putting off what we need to do or are supposed to do until later … and later … and later? The answer is complex, but basically, there are five causes of procrastination.

5 Primary Causes of Procrastination

1. Fear of failure
Do you consciously or subconsciously fear your work won’t be good enough? That’s the case with many professionals who procrastinate, experts say. So you put off whatever needs to be done until the last minute, and then if results aren’t perfect, you have the built-in excuse that you had to rush. If this sounds like you, understand that by procrastinating you never test your true abilities — or enjoy the success you’re truly capable of achieving.

2. Fear of success — which is really fear of change.
On the other hand, you may procrastinate because you secretly fear the change that will come with success. Success often means promotion, more responsibility, a new job — in other words, change. So you avoid it by putting things off until it’s too late to succeed in a major, impressive way. If this sounds familiar, you’re not being honest with yourself about what you really want in your career.

3. Need for control
If you work from an inner need to control everything, it’s likely you also procrastinate. By putting off whatever you know you’ve got to do, you can tell yourself you’re still in control — and not succumbing to the wishes and timetable of whoever imposed the deadline on you. It’s your subtle way of saying, “I’m in control.” If this is you, know that coworkers and managers form an increasingly negative opinion of you each time they have to wait for you to show up, turn in work or do what’s required.

4. Lack of understanding
If you don’t know how to do what you’ve been asked to do, or aren’t sure what’s expected, or don’t even know where to start, it’s very likely you’ll put off the project or task. In this case, you can easily avoid procrastination by asking more questions up front. There’s no shame in asking for the information you need — only in turning in shoddy work at the final hour.

5. Love of the adrenalin high
Fess up, are you an adrenalin junkie? Some people are hooked on the rush of adrenalin that comes from living on the brink of disaster. By putting everything off until the very last minute, you get a surge of adrenalin when panic sets in — and that motivates you to fly into action. Curing the procrastination habit will be tough for you, according to time management experts, because you thrive on pulling yourself out of crisis at the last possible minute.

Do yourself a favor: End procrastination
Regardless of the cause, procrastination is a bad habit that adds unwanted stress to your life, gives others a negative opinion of you and sabotages your success. The good news is that procrastination, like any bad habit, can be eliminated from your life if you really want it gone.

Below are a variety of techniques to help you kick the procrastination habit. Choose the one(s) that will work for you.

1. Determine why you’re procrastinating.
This point is essential, because it forces you to recognize why you’re choosing a negative behavior time and again. Are you afraid you’ll make a mistake, or not do the job perfectly? Do you feel intimidated by the responsibility? Are you irked that you have to do the task? Worried you don’t know how to do it? Once you’re clear on why you frequently postpone what you know needs to be done, you can face up to the choices you’re making — and understand what procrastination is really costing you professionally.

2. Ask yourself: What’s the best use of my time right now?
One definition of procrastination is “delaying the essential by doing the trivial.” If you’re doing everything except what you need to be doing, asking this simple question frequently during the day and answering honestly will get you moving. If your top priority at the moment is to work on this task, then get in front of it and do it.

3. Break the task into smaller, manageable chunks.
Large or complex projects can seem overwhelming, but if you break them down into a series of smaller tasks, you can focus on completing one at a time, and then the next, and the next.

4. Write out a step-by-step plan.
This method helps you see exactly what you need to do to complete the project. Make an outline with a checklist for whatever it is you’re postponing, and you’ll feel a surge of accomplishment each time you check off a step.

5. Give yourself a pep talk.
Sometimes all it takes to get us moving on a project we’ve delayed is a positive pep talk or a mental kick in the pants. So talk to yourself, either, “Hey, it’s no big deal. You can do this. It’ll be just fine,” or “Get going on this, already! What’re you waiting for, Christmas?”

6. Go public.
This method is drastic, but it works! Set a deadline for completing the task you’re postponing, then commit to it by telling others you can’t afford to disappoint. Peer pressure will give you the incentive you need to get the lead out and get going.

7. Last-ditch method: “Minutes and a Watch.”
If all else fails to get you working on whatever you’re procrastinating over, put your watch on the desk in front of you, and no matter what happens, work diligently on the project for five solid minutes. Then quit. Obviously, you won’t be finished, but you will be started. When it comes to ending procrastination, beginning the task is half the battle.

As the famous ad slogan encourages: Just do it. That’s excellent advice for professionals who procrastinate. Stop thinking about doing what you’re postponing and just do it now!