How to stop procrastinating: 9 techniques and ways to boost focus and productivity
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If procrastination is keeping you stuck, these 9 tips for boosting focus and productivity can help you break free from the cycle.
Procrastination isn’t always obvious or intentional. It can start with something small — a quick scroll, a snack break, or a promise to “start in five.” Before you know it, hours have passed, and the thing you were avoiding hasn’t been touched. But despite what you might have heard, procrastination isn’t necessarily about being lazy. It’s often your brain’s attempt to dodge discomfort by chasing short-term relief over long-term reward.
The reason procrastination can feel so frustrating is that it rarely comes from a lack of effort. It’s usually a reaction to stress, pressure, or not knowing where to begin. That’s why the most helpful methods to stop procrastinating focus on making tasks feel less overwhelming and more approachable.
Here are some effective tips to stop procrastinating and build lasting focus, one small action at a time. Simple techniques, like breaking a task into smaller steps, setting time limits, or pairing work with calming rituals, can shift your brain out of avoidance mode. These methods don’t rely on willpower alone; they help you work with your mind’s natural flow rather than against it.
What is procrastination?
Procrastination is the act of delaying or postponing something, like a task or another responsibility. And most of us are quite familiar with it. We say, “I’ll do it later,” only to find that later becomes much later, or, sometimes, later means never. This habit usually kicks in when we’re faced with tasks that are mundane, unpleasant, or challenging.
Maybe you’ve found yourself delaying tedious work or school assignments until the last possible moment. Or perhaps you’re putting off household chores, letting them accumulate over the days until they become unavoidable. Mounds of unfolded laundry, anyone? Sometimes procrastination can seep into serious matters, like avoiding making important decisions, hoping they’re somehow solved on their own.
When we procrastinate, what we’re often really doing is allowing ourselves to avoid facing what scares us, or disrupts our flow. It's not about laziness — it's a coping mechanism to avoid discomfort or anxiety associated with certain tasks. While it might provide a temporary escape, the postponed tasks don’t disappear. They hang around, often causing a background hum of anxiety until you finally face them.
Understanding the procrastination cycle
Procrastination isn’t just a one-time event. It often turns into a cycle that can be tough to break. This cycle usually starts with the decision to delay a task. However, as time passes, what was once a small snowball of delay can turn into an avalanche of anxiety and stress. Understanding this cycle is key to breaking free from the habit of procrastination.
If you can find a way to build self-awareness, then you can pinpoint when and why you procrastinate. Asking yourself a few reflective questions might help you gain clarity.
What tasks do you usually procrastinate on?
What feelings or fears are associated with these tasks?
Do you notice a pattern of when you tend to put things off?
By understanding how chronic procrastination and fear are intertwined, we can equip ourselves with the knowledge needed to combat procrastination.
What does a typical procrastination cycle look like?
1. Task avoidance: The cycle starts when you avoid a task that seems unpleasant or overwhelming. You might tell yourself you’ll do it later, shifting the thought to the back of your mind and putting the task on the back burner.
2. Short-term relief: Initially, avoiding the task brings a sense of relief. It feels good not to have to deal with it at that moment.
3. Increased stress and anxiety: As the deadline approaches or as tasks pile up, stress and anxiety begin to skyrocket. Now, the task appears even more daunting than it did before.
4. Crisis point: Eventually, the anxiety or the urgency of the deadline forces you into action, often leading to rushed work,poorly made decisions, or even more stress, overwhelm, and/or anxiety.
5. Regret and potentially feelings of shame: Due to the rushed work, the outcome might not be up to your standards or the standards of others, leading to regret and a vow to never procrastinate again. But, without a strategy to break this cycle, it's easy to fall back into old habits when the next daunting task comes along.
How to stop procrastinating: 9 tips to boost your focus and productivity
Breaking the cycle of procrastination doesn’t happen overnight. It requires a combination of self-awareness, the proper strategies, and a bit (okay, sometimes a lot) of self-discipline. Below are some actionable tips to help you stop procrastinating and enhance your focus and productivity.
1. Employ time management techniques
Create a daily routine that works for you based on time management techniques like the Eisenhower Box. If you struggle to concentrate on work, timebox your work by setting an alarm for a short period of time and taking a break afterwards. These methods can help structure your time better, get into flow state, and make tasks seem less daunting.
💙 Learn how to manage time, employ discipline, and Turn Choice Into Routine with Jay Shetty.
2. Try the 2 minute rule
The 2-minute rule is a simple strategy for overcoming procrastination. It suggests that if a task takes less than two minutes to complete, you should do it immediately instead of postponing it. Need to wash that dish? Do it now. Need to make your bed? Do it now. This rule is useful for small tasks that can be completed quickly but are often delayed, and keeps your list from piling up.
3. Work on your self-discipline
Self-discipline isn’t about bullying yourself into the things you don’t want to do on your to-do list. Instead, try practicing self-discipline by setting mindful resolutions (goals you actually want to achieve) and work on them consistently. Over time, this practice can help train your mind and reduce the tendency to procrastinate.
💙 Practice self-discipline with Shawn Mendes in The Discipline Equation, a 6-minute mindfulness story on the power of your mind.
4. Minimize distractions
Identify your common distractions and find ways to eliminate or reduce them. This might mean turning off notifications on your phone or creating a dedicated workspace. You can also use focus music to help keep out distracting noises.
💙 Focus and flow with Calm’s curated playlists for minimizing distraction and increasing focus.
5. Break down complex tasks into small, manageable steps
Divide complex tasks into smaller, manageable ones. This is a key part in setting achievable personal goals. Tackle one smaller task at a time to reduce the overwhelm often associated with large to-dos.
💙 Reduce overwhelm and boost focus with Settling Down by Single-Tasking.
6. Reward yourself for small wins
Celebrate your achievements, no matter how small. Rewards can motivate you to keep going and reduce procrastination.
💙 Recognize your Achievement, both big and small, with Tamara Levitt.
7. Practice mindfulness and relaxation techniques
Incorporate mindfulness practices like mindful breathing and meditation to manage stress and anxiety, which can often fuel procrastination.
💙 Relax with the natural rhythm of your breath with Saying Yes to Life, a 15-minute guided meditation led by Tara Brach.
8. Get an accountability buddy
Need someone to hold you accountable? Don’t hesitate to ask friends, family, or professionals to be your accountability buddy if procrastination significantly impacts your life. Getting this support and encouragement from other people may help you to stop procrastinating and can give you ideas or coping tools.
💙 Learn why nurturing Mindful Friendships are so important, plus how to become a better friend.
9. Reflect and adjust
Reflect on which strategies are working for you and adjust as necessary. Overcoming procrastination is a journey, and it’s normal to keep adjusting your approach as you go.
💙 Connect with what’s happening in your mind and body with Megan Reitz in Checking in with Yourself.
How to stop procrastinating FAQs
How do I stop myself from procrastinating?
Stopping yourself from procrastination begins with self-awareness and strategy. The first step is to recognize when and why you procrastinate.
Then, apply a few well-known techniques to stop procrastinating, like creating time in your calendar for difficult obligations or breaking large tasks into more doable steps. Over time, these small changes add up to better focus.
What is the main cause of procrastination?
Causes can vary from person to person, but common reasons people procrastinate include fear of failure, perfectionism, low self-esteem, lack of interest, or feeling overwhelmed by the task at hand. In some cases, procrastination may even be linked to ADHD or anxiety.
Understanding how to eliminate procrastination by exploring your personal reasons is the first step toward finding solutions, eliminating procrastination, and instead building habits that support your productivity.
What is the two-minute rule of procrastination?
The two-minute rule of procrastination is one of the simplest tips to stop procrastinating. Basically, if a task takes less than two minutes to complete, do it immediately instead of putting it off.
Once you start getting small wins from these methods to stop procrastinating, mental clutter reduces. Then you can build momentum, making it easier to tackle bigger responsibilities without delay.
What are seven steps to cure procrastination?
Procrastination isn’t something to permanently “cure,” but you can absolutely use certain strategies to help overcome it.
Seven effective steps to avoid procrastination include being aware of your habits, understanding your triggers, prioritizing urgent tasks, using the time management methods that work best for you, breaking down large tasks into smaller pieces, rewarding progress, and reflecting to adjust as needed. Practicing these methods consistently helps reduce avoidance and improve productivity.
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