How to stop procrastinating? Try these 7 easy tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to stop procrastinating by understanding the reasons why we procrastinate. Plus, procrastination vs laziness & 7 ways to finally stop procrastinating.
When you’re tackling your to-do list, there are probably a few action items that you’d rather avoid, even though you know that delaying them will create more stress. This is called procrastination, and most people do it from time to time. Maybe you procrastinate here and there, or maybe you’re starting to see it as a chronic problem. No matter where you lie on the procrastination spectrum, there are strategies that can help you stop avoiding tasks you need to do and start being more productive in a timely manner, as opposed to waiting until the last minute.
What is procrastination?
Procrastination is when you delay or postpone something that needs to be done, even though you know there might be negative consequences. Rather than being a simple issue of time management or laziness, procrastination is often about managing the emotions we feel when we’re faced with certain tasks.
For example, you might feel unsure about how to start the activity, worry about not doing it well enough, or feel like it’s too big and overwhelming. Instead, you may choose to do something else that feels more enjoyable or less stressful in the moment, prioritizing immediate comfort over long-term benefits.
By recognizing the emotional roots of procrastination, you can find strategies to help overcome it.
Why do we procrastinate?
Fear of failure: One of the biggest reasons people procrastinate is fear of failure. When you’re afraid you won’t meet expectations, you might avoid starting the task altogether.
Perfectionism: If you have high standards or tend to be a perfectionist, the thought of falling short can be so daunting that starting a task becomes overly stressful.
Overwhelm: Sometimes, the sheer size or complexity of a task can make it seem insurmountable. Feeling overwhelmed can make it hard to know where to start, leading to procrastination.
Lack of motivation: When you don’t find a task enjoyable or see its value, you may have a tough time getting started.
Poor time management: Without a clear schedule or priorities, it’s easy to keep pushing tasks back in favor of other things that seem important but may not necessarily be as helpful in achieving your goals.
How to stop procrastinating: 7 tips to boost productivity
There are many strategies you can try to help combat procrastination, enhance your productivity, and manage your tasks better.
1. Set clear, achievable goals
Break your tasks into smaller, manageable steps to help reduce feelings of overwhelm and make the overall work seem less daunting. Also, with smaller goals bringing a sense of achievement along the way, you might be more motivated to keep going.
💙 Get clear on The ‘Why’ Behind Your Goals, which not only helps you gain clarity but also helps motivate you to stick to them.
2. Use time blocks
Allocate specific times to work on tasks to help you manage your time more effectively. Try the Pomodoro technique, a popular method where you work for 25 minutes and then take a five-minute break. This can help you maintain your concentration and keep you refreshed, making it easier to focus during work periods.
3. Eliminate distractions
Identify what distracts you most during work hours, like social media, emails, phone calls, or a noisy environment, and minimize them. For instance, you might turn off notifications on your devices or use apps that block certain websites during work times to help boost your ability to focus.
💙 Listen to our Breaking Habits Series for insight and tips on removing distractions from your life to make space and time to achieve your goals.
4. Prioritize tasks
Use the Eisenhower Box, a decision-making tool where you categorize your tasks into do, schedule, delegate, and delete. This can help you prioritize your activities by urgency and importance, so you can manage your duties more efficiently.
5. Set deadlines
Impose your own deadlines—even for tasks that don’t have a fixed completion date—to create a sense of urgency that spurs you into action. Deadlines can help structure your time and efforts, pushing you to complete tasks efficiently.
💙 Discover how you can better manage your time and energy through Staying on Track, a guided meditation led by Tamara Leviit.
6. Reward yourself
To help you maintain motivation and make the work process more enjoyable, give yourself rewards for completing tasks. This can be anything from a sweet treat to an episode of your favorite TV show.
💙 Give yourself a hefty dose of a (Self) Love Bomb once you tackle your to-do list.
7. Reflect on your progress
Review what tasks you’ve completed successfully, and what caused delays. When you understand your work patterns and identify effective strategies, you can adjust your approach as needed, which can minimize procrastination in the future.
💙 Take a moment to acknowledge your Achievements to give you a boost of confidence as you continue to work toward your goals.
Procrastination vs laziness: Are they the same thing?
While procrastination and laziness might seem similar, they usually stem from different motivations and exhibit different behaviors.
Procrastination
Procrastination is an active process where you choose to do something other than the task that’s actually your higher priority, despite the understanding that there may be a negative long term outcome. Oftentimes this stems from emotional barriers such as fear of failure, anxiety about outcomes, or perfectionism. People who procrastinate typically intend to complete the task eventually.
Laziness
By contrast, laziness is an unwillingness to act or exert effort. It’s characterized by inactivity and a lack of motivation to do anything at all, not just a specific task. Laziness can involve a general disinterest in taking action and a preference for idleness over any kind of work, whether it’s important or not.
The key distinction is that procrastination is a strategic response to managing uncomfortable emotions associated with a task. It involves decision-making processes where tasks are postponed in favor of more emotionally gratifying activities. On the other hand, laziness is simply a lack of desire to work.
Understanding these differences can help create the right approach to overcoming the issue you face. While strategies to combat procrastination might involve addressing emotional responses and improving time management, tackling laziness might focus more on finding motivation and creating habits that encourage activity.
Stop procrastinating FAQs
What is the root cause of procrastination?
The root causes of procrastination are typically emotional and psychological, and there can be common factors for people who experience them.
Fear of failure: Where you avoid tasks due to the anxiety of not achieving perfection or meeting expectations
Overwhelm: From large or complex tasks
Lack of motivation: When tasks seem uninteresting or unimportant
Is procrastination a form of ADHD?
Procrastination is a common symptom among people with ADHD, but it’s not exclusive to people with this condition. If procrastination is severe and consistently impacts life quality, it may be worthwhile to seek an evaluation for ADHD or other cognitive issues.
What should I do if I start procrastinating during a task?
If you find yourself procrastinating during a task, try taking a short break to clear your mind. After the break, reassess the task and break it into smaller, manageable steps. Sometimes, simply starting with the easiest part of the task can help build momentum. It can also be helpful to remind yourself of the consequences of not completing the task, and the benefits of finishing it.
Can procrastination ever be beneficial?
While generally seen as negative, procrastination can sometimes have benefits. It can provide an opportunity for better decision-making by allowing more time to think through the task and gather additional information. In creative work, procrastination can lead to innovative thinking and new ideas as the mind works subconsciously on the problem. However, these benefits depend on the context and your ability to eventually complete the task.
How do I handle tasks that I dislike but need to complete?
Handling tasks that are necessary but unenjoyable can be challenging.
Organize your tasks: Break the task into small steps and set clear, achievable goals for each step to help make the task less daunting and provide a sense of progress as you complete each part.
Set aside time: Schedule specific times to work on tasks and reward yourself for each completed step to help make the process more satisfying.
Find your why: Ensure you understand the purpose and necessity of the task to help you feel more motivated to complete it.
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