By: PR Fueled

Procrastination, the art of doing everything except what you’re supposed to, is as old as time. You’re not alone if you’ve ever told yourself you’d start that project “tomorrow” and repeated that for weeks. Studies suggest that a significant portion of adults may experience chronic procrastination. The good news is that procrastination isn’t permanent – it’s a habit that can be changed. Let’s explore some practical steps to help you take control, make progress, and reduce procrastination.

What Is Procrastination?

At its heart, procrastination is delaying or avoiding tasks, often those requiring effort or discomfort. It could be putting off work on a big presentation, skipping another day of exercise, or scrolling through social media instead of writing that report.

Procrastination isn’t simply about laziness. It’s often linked to how we manage emotions. Tasks may feel overwhelming, dull, or anxiety-provoking, and putting them off can offer temporary relief.

Common Procrastination Triggers

Knowing the root cause is key to beating procrastination. Here are the most common culprits:

• Analysis Paralysis: You don’t know where to start.
• Lack of Confidence: Self-doubt holds you back from the beginning. 
• Addiction: The allure of notifications and new shiny tasks. 
• Distractions & Distance from Goals: When deadlines feel too far away to matter. 

Start Small and Keep It Simple

Big tasks feel overwhelming, like climbing Everest without oxygen. A helpful approach is to break tasks into smaller, more manageable steps. For instance, instead of thinking about the whole manuscript, start with just the first sentence.

As Lao Tzu said: “A journey of a thousand miles begins with a single step.”

Small wins build momentum. Before you know it, you’ll climb that mountain like a pro.

Get a Plan

The difference between a dream and a goal is the plan. Research by Dr. Gail Matthews at Dominican University indicates that writing down goals and action steps may increase the likelihood of achieving them.

Write down your to-do list with deadlines. Allocate time for each task and prioritize based on urgency and importance. This gives you clarity and a roadmap to follow.

Eliminate Distractions

Distractions are the procrastinator’s best friend. From your buzzing phone to the temptation of binge-worthy TV, your environment may be your downfall – or your savior. To eliminate distractions:

Create a workspace that helps you focus by keeping it tidy. Minimize distractions by silencing notifications or using apps like Forest to limit screen time. Consider sharing your goals with a friend or coach for extra support.

As Anthony Robbins says: “Where focus goes, energy flows.”

Know Your “Why”

Motivation may be the cure for procrastination. Instead of focusing on the task, focus on the bigger picture. Ask yourself, “Why does this matter to me? How will I benefit from completing it?”

Take a lesson from Jake Smolarek, a Life Coach from London, UK, who says the key to transformation is connecting actions to long-term goals. Anchoring your goals in personal meaning gives you a reason to take action.

Stay Engaged: Be Active in Your Journey

Passivity kills motivation. For example, if you’re doing a course or project, dive into it. Engage with the material, ask questions, and relate them to your interests. Confusion and boredom feed procrastination, but active engagement fuels curiosity and progress.

Try this:

Have a purpose for every task. Make learning interactive—take notes, discuss, and visualize. Seek relevance in everything you do.

As Albert Einstein said: “If you can’t explain it simply, you don’t understand it well enough.”

Manage High Standards

High standards can sometimes make tasks feel overwhelming. Perfection is often more of an ideal than a reality. Many successful individuals, like Brendon Burchard, encourage focusing on progress rather than trying to get everything perfect from the start. Taking the first step can be more important than aiming for perfection right away.

Reward Yourself for Progress

Every milestone deserves a celebration. Dopamine, the reward chemical in your brain, surges when you celebrate achievements, making you more likely to repeat productive habits. Reward yourself with small treats, whether a coffee break, your favorite snack, or an hour of Netflix after you hit a goal.

Get Guidance from Experts

Working with a life coach may give you structure, clarity, and accountability. Coaches may help you uncover your obstacles, set realistic goals, and provide tailored strategies. As life coach Jake Smolarek says, having an expert who sees your potential when you can’t see it yourself is key.

Start Imperfect

Procrastinators wait because they fear failure. One approach is to: every success story starts with an imperfect first step. Jay Shetty says, “Don’t wait for perfection; start with what you have and where you are.”

Grow

Procrastination is not a character flaw but a habit. With consistent effort, you can rewrite the script. Reflect on what triggers your procrastination, try these steps, and prioritize self-compassion over self-criticism. Remember, progress takes time.

As Winston Churchill said: “Success is not final, failure is not fatal: It is the courage to continue that counts.”

Conclusion

Procrastination can feel challenging, but it may help to approach it with intention and strategy. Starting small, making a plan, and reducing distractions can be useful steps. Staying motivated by keeping your goals in mind and embracing imperfection can also support progress. If you’re unsure about the best approach, seeking advice from others who have worked through similar struggles can provide helpful insights. Taking small steps today can gradually bring you closer to the life you envision.

Published by Stephanie M.