We’ve all procrastinated before. We all feel that internal struggle when we know we should be working but don’t want to. You promise yourself you’ll do it later, after lunch, after you check your phone. Hours go by and you never actually start. Procrastination can snowball over time, creating stress, lowering your self-confidence, and preventing you from achieving your goals. It impacts your productivity, your drive, and your happiness.
Patience is key with procrastination. You have to rewire your brain to take action instead of postponing, and that takes time. But if you have the right tools and make a few small adjustments to your mindset and behavior, you can start taking action today—even when you don’t want to.
25 Tips to Help You Stop Procrastinating
1. Start With The First Step
Many things we procrastinate on are daunting just because they feel like so much work. But if you can get yourself to start—ANYTHING—chances are you’ll keep going once you’ve started. Nothing is as hard as starting something.
2. Set Specific, Simple Goals
Goal: You want your goals to be specific and have an obvious outcome. Instead of saying “do homework” or “work on project,” break your goals down into smaller ones that leave no question as to what you’ll do.
Read also: 10 Peaceful Life Goals
3. Clear Away Distractions From Your Space
Your phone, TV noise, clutter around your house or office, people around you. All of these tempt you to shift your attention elsewhere. Eliminate distractions by going into another room, turning off your phone, or simply clearing your workspace of things that don’t relate to the task you want to work on.
4. Work in Sections Using Timers
Use timers to work in sections, like the Pomodoro Technique. Work for 25 minutes, then allow yourself a 5 minute break. This allows you to hold your focus without feeling like you’ll never be done.
Read also: 10 Productivity Hacks for Effective Time Management
5. Don’t Wait Until You’re “Feeling Motivated”
You will never feel like doing the thing you’re meant to be doing. Ever. Trust me. Don’t wait for motivation because it doesn’t work like that. Time usually has to pass before motivation comes. Once you take action, motivation will follow. You don’t need to feel like working, you just need to do it.
6. Make a Checklist and Cross Things Off
Writing your tasks down helps clear your mind and also makes your work feel more manageable. Give yourself a little pat on the back every time you cross something off your list.
Read also: Your Essential Life Reset Challenge Checklist
7. Be Honest About What You’re Afraid Of
Are you putting something off because you’re scared you’ll fail at it? That you won’t know where to start? That it won’t be good enough? We all have these inner fears and doubts. The longer you procrastinate, the more power you give these fears. Identify them, confront them, and squash them so you can get back to feeling in control.
8. Don’t Try to Do Everything at Once
Our biggest procrastination projects are usually things we try to tackle head on without a plan. When you find yourself thinking about everything you have to do, stop. You’ll end up getting nothing done that way. Slow down and focus on one task at a time. Sure, multitasking can feel quicker, but it will almost always leave you with mistakes and more stress.
9. Reward Yourself
Give yourself a reward for completing a task. Take a 10 minute break to walk around, indulge in a snack, or listen to your favorite song. Your brain loves rewards—they create momentum.
10. Change Your Surroundings
If you’re struggling to focus where you are, change your scenery. Move to a different room, clean off your desk, or head to the library or a quiet café.
11. Create Deadlines for Yourself
Our brains are wired to work when we have a deadline. Use that to your advantage and create your own if one hasn’t been assigned to you.
12. Keep Your Daily To-Do List Short
When we look at our massive to-do lists, we can feel overwhelmed before we start. Instead of looking at your entire list, choose the three things you need to focus on that day. If you finish those and still have time (and energy), great! You can move on to another task.
13. Don’t Be Hard on Yourself
Being angry and punishing yourself will only cause you to procrastinate more. Forgive yourself for the times you’ve procrastinated in the past and start fresh tomorrow. Treat yourself with kindness and patience.
14. Decide When You’ll Stop Working
Give yourself a hard stop. Decide what time you’ll be finished with your work for the day and stick to it. When you know you have limited time to work, you’re more likely to start.
15. Place Visual Reminders of What You Want to Accomplish
Sticky notes on your wall, motivational posters, and calendar notifications are great ways to keep your goals top of mind. Place notes that say “Just Start” or “One Step at a Time” to trick your brain into taking action.
16. Make Your Work More Fun
Put on some music, make a game out of it, or do the task differently. Having fun while you work decreases the pressure you’ll feel to get it done. Pressure sucks the joy out of everything.
17. Aim For Progress, Not Perfection
Perfectionists suffer from procrastination a lot. We spend so much time making sure everything is just right that we never actually finish things. Give yourself permission to have your work be good enough.
18. Surround Yourself With Other Doers
The energy of the people you surround yourself with seeps into your consciousness. If you’re around positive people who take action, you’ll feel more pumped to take action on your own tasks. Likewise, if you’re around laze-about types, you’ll feel less motivated. Find a study buddy or work partner to keep you motivated.
19. Work During Your Peak Times
We’re all different when it comes to peak productivity times. Some people work best in the morning, some after lunch, and some at night. Figure out when you have the most energy and do your more difficult tasks during these times.
20. Don’t Over-Think Your Plan
It’s great to have a plan of attack, but sitting there and thinking about how you will do your task is just another form of procrastination. Make your plan, then take action.
21. Create a Consequence If Needed
Sometimes you just need a consequence in order for you to take action. Promise a friend you’ll owe them $20 if you don’t complete your task on time. There are even apps out there that block your favorite websites until you finish what you need to do.
22. Keep a Procrastination Log
Every time you catch yourself wasting time, write down how much time you wasted. “Instagram for 30 minutes” or “Netflix for 2 hours.” It feels silly at first, but when you’re looking at a piece of paper that says you wasted 8 hours today, you’ll think twice about letting it happen again. Time is something you can never get back.
23. Practice Mindfulness
Mindfulness will help you stay grounded in the present moment and stop your brain from wandering. It allows you to have more control over your behavior and what you choose to do. Check out this beginner-friendly overview of mindfulness from the American Psychological Association.
24. Use Positive Self Talk
How you talk to yourself matters. When you catch yourself thinking negative thoughts, push through them with positive ones. Instead of thinking “I’ll never finish this on time,” tell yourself “I can do this one step at a time.” Speak to yourself how you would to a good friend.
25. Keep a Journal
At the end of each day, write down what you accomplished that day, what you procrastinated on, and how you felt overall. Journaling can help you become more aware of your behavior and choices. Learn more about journaling here.
Final Thoughts
You may feel like procrastination is a permanent part of your life. That you’ll never feel motivated to do the things you need to do. But you have more control than you give yourself credit for. Procrastination doesn’t magically disappear because you wish it to. It disappears when you decide to combat it with patience and action—something psychologists discuss in the American Psychological Association’s coverage of why we procrastinate and how it affects us.
Take things slow! Start with one or two tips that really speak to you and let your improvements compound over time. Remember, you don’t have to change everything at once. Each small victory will lead you to a life where you feel more productive, confident, and ready to take on whatever life throws your way.
…and most importantly, start. Start today, don’t procrastinate on reading this article. Start now!
Frequently Asked Questions
What if I keep procrastinating even when I know I shouldn’t?
Patience is key with procrastination. You have to rewire your brain to take action instead of postponing, and that takes time.
What’s the easiest way to start when a task feels overwhelming?
Start with the first step. If you can get yourself to start—ANYTHING—chances are you’ll keep going once you’ve started.
How do I stop waiting for motivation?
Don’t wait until you’re “feeling motivated.” Once you take action, motivation will follow.
What if my to-do list stresses me out before I even begin?
Keep your daily to-do list short. Choose the three things you need to focus on that day, and start there.
How can I become more aware of my procrastination habits?
Keep a procrastination log, or keep a journal. Write down what you procrastinated on and how you felt overall.
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