We all know that person who’s always a step behind, racing to meet deadlines, juggling a million tasks, and never quite catching up.

I’ve often wondered why some people seem perpetually stuck in this exhausting cycle. And then it hit me—maybe it’s not just bad luck or poor time management.

Maybe it’s the little habits and mindsets that keep them trapped. I’ve seen it in others, and if I’m being honest, I’ve seen it in myself.

So let’s talk about the nine behaviors that keep people playing catch up in life, often without them even realizing it. 

1) Procrastination

We all procrastinate from time to time, but for some people, it’s a chronic issue.

Procrastination is one of the most common behaviors displayed by those who always seem to be playing catch up in life. It’s a vicious cycle – they delay tasks, which creates more work for them in the future, leading to increased stress and even more procrastination.

Interestingly, procrastination isn’t just laziness or poor time management. A 2012 study revealed that it’s often rooted in emotional issues like fear of failure, perfectionism or even low self-esteem.

If you find yourself constantly putting things off until the last minute, it might be time to confront your behavior and work on strategies to overcome procrastination.

2) Overcommitment

I’ll be the first to admit, I’ve been guilty of this one in the past.

Overcommitment is another common behavior of people always playing catch up. It’s a classic scenario: Saying yes to every opportunity or request that comes your way, only to find yourself overwhelmed and struggling to keep up with all your commitments.

I remember a period in my life when I was juggling grad school, a part-time job, and volunteering on the side. I thought I could handle it all. But soon, I found myself constantly missing deadlines, forgetting appointments, and feeling perpetually stressed.

The lesson I learned? It’s okay to say no sometimes. In fact, it’s necessary.

By being selective about the commitments we take on, we can ensure we have enough time and energy to do them well. And more importantly, we can avoid the constant struggle of playing catch up.

3) Lack of planning

Did you know that Benjamin Franklin once said, “By failing to prepare, you are preparing to fail”? This quote rings true even today, especially for those constantly playing catch up.

A lack of planning is a common trait among these individuals. They tend to jump into tasks without a clear plan in place, only to find themselves in a mess later on. This could range from not setting daily goals and priorities to not having a long-term vision for their lives.

Without a plan, it’s easy to get sidetracked, waste time on unimportant tasks, and ultimately fall behind. On the other hand, having a clear plan can guide your actions, help you stay focused and organized, and save you from the endless cycle of catching up.

4) Multitasking

In our fast-paced world, multitasking is often celebrated. But did you know that it can actually make you less productive?

Those who are always playing catch up often fall into the trap of multitasking, thinking they can get more done. They might be on a conference call while answering emails, or working on a report while also helping their kids with homework.

The truth is, our brains aren’t designed to handle multiple tasks at once. In fact, research suggests that multitasking can reduce productivity by as much as 40%.

Multitasking can lead to more mistakes, lower quality work, and increased stress levels. So if you want to break the cycle of always playing catch up, it might be time to ditch the multitasking and focus on one task at a time.

5) Neglecting self-care

This might seem counterintuitive, but those who are always playing catch up often neglect their own self-care. They might skip meals, sacrifice sleep, or forgo exercise in an attempt to make more time for work.

But here’s the thing – neglecting self-care doesn’t give you more time, it just drains your energy and reduces your productivity. It’s like trying to run a car without ever changing the oil or getting a tune-up. Eventually, it’s going to break down.

Self-care is not a luxury, it’s a necessity. By taking care of our physical, mental, and emotional health, we can boost our energy levels, improve our focus, and ultimately become more productive.

6) Fear of asking for help

We all need a helping hand sometimes. But for those always playing catch up, asking for help can be a major hurdle.

They might fear being seen as incompetent, or they may feel that they’re burdening others. Some might even believe they have to do everything themselves to ensure it’s done right.

But the truth is, no one is an island. We all have strengths and weaknesses, and there’s no shame in seeking assistance where we fall short.

Asking for help is actually a sign of strength. It shows you understand your limits and value collaboration. And more often than not, people are more than willing to lend a hand.

7) Perfectionism

Here’s something I’ve grappled with for a long time: perfectionism.

Those constantly playing catch up often have an all-or-nothing mindset. They want everything to be perfect and are willing to spend extra time and effort to achieve it. A single mistake or failure can send them into a spiral of self-doubt and anxiety.

I remember working on a project and spending hours on minor details that didn’t really matter in the grand scheme of things. I was so focused on making everything perfect that I fell behind on other important tasks.

Perfectionism can be paralyzing, and it’s a surefire way to end up playing catch up. It’s important to strive for excellence, but it’s also crucial to understand that mistakes are part of the process, and they’re how we learn and grow.

Striking a balance between doing your best and knowing when to let go is essential for breaking free from the endless game of catch up.

8) Inability to delegate

This is a common pitfall for those always playing catch up: the inability to delegate. They might feel that if they want something done right, they have to do it themselves.

This can stem from a lack of trust in others or a fear of relinquishing control. But the reality is, trying to do everything yourself is not only exhausting, it’s also inefficient.

Delegating allows you to focus on what you do best, while giving others the opportunity to contribute and develop their skills. It’s about recognizing that everyone has unique strengths and that teamwork often produces the best results.

9) Ignoring the root cause

The most critical behavior of those constantly playing catch up? Ignoring the root cause of their situation. They might focus on the symptoms – like missed deadlines or mounting stress – without addressing the underlying issues causing them.

Whether it’s procrastination, perfectionism, or an inability to delegate, these behaviors are often symptoms of deeper problems. It could be a fear of failure, a lack of self-esteem, or even past experiences that have shaped how they approach tasks.

Addressing these root causes can be challenging and uncomfortable, but it’s the only way to break the cycle of constantly playing catch up. 

Final thoughts: Break the cycle

Many times I’ve found myself scrambling to catch up, and now I realize that working harder or longer hours is not necessarily the solution.

The solution is being mindful—mindful of the habits that keep us stuck, and the choices we make every day. Breaking the cycle of always playing catch up starts with awareness.

Recognizing when we’re procrastinating, when we’re overcommitting, or when we’re letting perfectionism get the better of us. Being kind to ourselves, knowing when to ask for help, and understanding that it’s okay to not do it all.

If you find yourself constantly behind, take a step back and give yourself the space to reflect. Because the truth is, the power to change is already within you—all it takes is a little mindfulness and a willingness to let go of the habits that no longer serve you.