How To Stop Procrastinating

Overcome Procrastination with These Proven Strategies

Procrastination doesn’t just affect your personal goals, it can quietly destroy professional momentum too. Whether you’re building a business, leading a team, or chasing ambitious career goals, learning how to overcome procrastination isn’t optional, it’s mandatory for real success.

Tell me if this sounds familiar:

You wake up in the morning ready to tackle the day. You get in a workout, shower, eat a (somewhat) healthy breakfast, and sit down at your desk to get started on work. 

You even build out a to-do list of your tasks for the day. Suddenly, you feel a twinge. Wasn’t there something else I needed to do today? You pull out your phone to look up that reminder you had put in your calendar. Before you can click, you see a notification from your friend. They sent you a link to a video that they claim “Is the greatest meme you’ll ever see.”

This won’t take long. You click it, watch the video (It’s not THAT great) and put your phone back down. You look back at your computer, and you notice you’ve got an email notification about your upcoming subscription for your meal plan. You click through to check on the details, and next thing you know, you’re scrolling through your social media feed. Oops. You’ve been sidetracked again.

This is an excellent start! It paints a vivid, relatable picture of how procrastination can creep into our daily lives, even when we have the best intentions. This introduction effectively hooks the reader by describing a common scenario that many people experience. It’s written in a conversational, engaging tone that aligns well with the style of the original document.

To build on this, we could continue the introduction by addressing the reader directly and transitioning into the main topic:

…You’ve been sidetracked again.

Sound familiar?

Why so Many People Struggle with Procrastination

You’re not lazy. You’re just human. And in a world full of distractions, even the most driven people get stuck. The truth is, even top performers, CEOs, athletes, and high achievers battle with procrastination more than they admit. It’s not about weakness, it’s about awareness. As a Life Coach and personal development expert, I work with professionals every single day who want to do great things… but just can’t seem to stick to their goals. 

I get it; I’m the same way. Life is… well, life. We set out each day with great intentions, but the world doesn’t like to live by our expectations. Friends, family, unexpected work tasks, and news events all seem to crop up at the most inconvenient times.

But here’s the thing. Successful people don’t let these distractions control their lives. They take charge of their time and make it work for them, not against them. They get proactive about their understanding of why they get distracted, what is distracting them, and how to build a system that keeps them on track. That system doesn’t have to be perfect; it just must work. For some, it starts with setting better boundaries. For others, it means rethinking how they manage their energy, not just their time. The key is to stop waiting for motivation and start building habits that carry you forward, even on the days you don’t feel like it. Consistency wins, not intensity.

Overcoming Procrastination

Most people don’t struggle because they lack ambition. They struggle because they never learned how to structure their time in a way that actually works for them. As a productivity and time management expert, I have firsthand experience with the positive impact that goal-setting and sticking to those goals can have on someone’s life. 

Those who actively set and follow their goals (small and big) go from being just average to becoming unstoppable forces of nature in their personal and professional lives. They become individuals that others look to for leadership and inspiration, because they have a “secret sauce” that puts them ahead of their peers in almost every single area.

But here’s the secret: they aren’t THAT naturally skilled. They’ve just figured out how to put to death the number one reason that so many people can move forward in life: procrastination.

And the first step to doing that isn’t about willpower. It’s about building clarity, structure, and habits that align with your priorities. That’s where most people go wrong; they try to force productivity instead of designing it. When your systems are broken, no amount of motivation will save you. But when your habits, routines, and time management actually match your goals, procrastination has nowhere to hide.

Active vs Passive Procrastination

Let’s cut the BS, procrastination is self-sabotage in disguise. It doesn’t feel dangerous, but over time, it destroys momentum, confidence, and clarity. The worst part? Most people don’t even realise they’re doing it, or how often they justify it as “just taking a break.”
We all procrastinate – because things that are hard suck, and things that are easy are fun. Think of the last time you told yourself you were “only going to look at social media for a minute” – and you looked up an hour later, wondering where the time went. In fact, many people seek out a career coach when procrastination starts to sabotage their professional ambitions. Whether it’s putting off applications, delaying major projects, or avoiding important career decisions, procrastination can quietly kill progress over time. A well established career coach doesn’t just tell you what to do, they help you understand why you’re stuck and how to build systems to stay consistent. Especially in competitive industries, developing strong action habits can be the difference between staying stagnant and moving your career forward.

When we delay action on the things we know we should be doing, it’s easy to feel guilty and beat ourselves up. But did you know that there are actually two types of procrastination: active and passive?

Active procrastination – You avoid doing the tasks you need to do by focusing on other, less important tasks.

Isn’t it crazy how effective you can be at getting housework done when you really, really need to get that report done for work? That’s active procrastination at work. You’re still getting things done, but it’s not the most important thing on your to-do list.

Sure, you’re moving – but you aren’t getting any closer to feeling less overwhelmed or more accomplished. So why do we do it? Well, sometimes it’s a way to avoid the discomfort of facing a difficult task. Other times, it’s a way to feel productive without having to tackle the big things on our plate.
The danger with active procrastination is that it feels productive, which makes it harder to spot. You’re tricking yourself into thinking you’re making progress when, in reality, you’re just rearranging your to-do list to avoid discomfort. And over time, this creates a pattern: you’re always busy, but rarely effective. You’re winning the wrong battles.

Passive procrastination – You put off important tasks by wasting time on unproductive activities.

On the other hand, passive procrastination is a bit trickier. This is when you avoid doing anything at all and instead spend your time mindlessly scrolling through social media or binge-watching Netflix. It may feel like you’re relaxing or taking a break, but in reality, you’re just avoiding the tasks that need to be done.

So why do we tend to lean towards passive procrastination? Well, it’s often because we don’t have a clear vision, plan and goals for ourselves. We may know what needs to be done, but without a specific plan or timeline, it can be overwhelming and lead to avoidance.

Plus, passive procrastination is easier. As humans, we avoid difficult things and look for ways to enjoy our time, and that’s usually by doing things that are more fun and less stressful. By avoiding the harder tasks, we temporarily feel good, but in the long run, it gets much, much worse.

Passive procrastination is like mental junk food; it gives you a quick hit of dopamine but leaves you more drained, anxious, and behind than before. The worst part? You start to confuse temporary relief with real rest. And when that becomes your pattern, it eats away at your confidence, your energy, and your belief that you can actually follow through. If you’re constantly “checking out” to avoid pressure, it’s not a break. It’s avoidance disguised as self-care.

Why We Procrastinate

Most people try to fix procrastination by downloading a new app or forcing themselves to “try harder.” That’s like slapping a plaster on a broken bone; it looks like a solution but doesn’t address the root cause. You don’t fix procrastination with hacks. You fix it by understanding what’s actually going on beneath the surface.

Have you ever met with a doctor to talk about your health goals? While we’d love for them to hand us a secret pill to shortcut the process of getting healthy and feeling great, they often start with a few questions:

• “Tell me about your family’s medical history.”
• “What does your daily diet and exercise look like?”
• “What’s frustrating you about your current health?”

These diagnostic questions aren’t there to shame you. They help the healthcare professional uncover the real reason behind your current predicament.

The same thing is true about our procrastination. Before we can wake up and become a powerhouse of productivity, we have to peel back the (sometimes painful) layers and figure out the WHY behind our procrastination. Research from BBC Worklife supports this idea, highlighting that procrastination is often more about managing emotions than managing time.

Here are four main reasons why I’ve found many well-intentioned professionals procrastinate every day:

Reason 1: The Fear of Failure Lurking Under The Bed

Probably the number one reason many avoid getting things done is the fear of failure. It’s like a monster lurking under the bed (or desk, in this case) that paralyses us. This fear causes us to avoid tasks rather than risk not meeting our own or others’ expectations. 

Thoughts like “What if I’m not good enough?” or “What if I make a mistake?” can lead us to delay starting or completing tasks.

Here’s the rub: you’re going to fail. You are! Failure is a natural part of growth and learning. Many successful people have faced numerous setbacks before achieving their goals. Reframing failure as a learning opportunity rather than a final judgment can help overcome this fear.

Fear of failure doesn’t just slow you down. It rewires how you see yourself. Over time, delaying important tasks becomes a defence mechanism. It protects your ego in the short term, but quietly chips away at your confidence. If you’re always waiting until you’re “ready,” you’ll spend your life watching others take the opportunities you avoided.

If you’re looking for more practical strategies to beat procrastination, MindTools offers a detailed guide on proven techniques that can help. From time management tips to mindset shifts, their research-backed approach can support your journey to becoming more consistent and action-driven. Explore their guide here.

Reason 2: Perfectionism Is Suffocating Your Potential

You are often getting in your own way. Perfectionism often masquerades as a positive trait, but it massively contributes to procrastination. 

We all want to do well. But when we obsess on doing something perfectly, it can prevent us from starting or finishing anything at all. We might think, “If I can’t do it perfectly, why bother doing it at all?”

The key is to recognise that perfectionism can be counterproductive. Embracing the concept of “good enough” and focusing on progress rather than perfection can help overcome this barrier.
Perfectionism is just fear dressed up in a nice outfit. It tells you that you’re not ready, that there’s more to fix, that you need more time, but really, it’s just resistance hiding behind high standards. You’ll find yourself constantly tweaking, editing, and overthinking instead of executing. And the worst part? You call it “preparation”, but it’s just avoidance with a better PR team.

Progress beats perfect. Every time. Because progress creates momentum, and momentum creates results.

Reason 3: “Your Lack of Motivation!”

We can steal wisdom from Jedi Master Yoda here: “Do or do not. There is no try.”

Sometimes, we simply don’t feel motivated to tackle a task. Or we feel that getting started will be so tough, and the reward so small, that we don’t want to move forward at all.

This lack of motivation can stem from various sources – the task might seem uninteresting, overwhelming, or not aligned with our personal goals. Or it’s just plain hard, and the negative feelings that come with a procrastination habit are something you want to avoid.

Interestingly, motivation often follows action rather than precedes it. Starting a task, even in small steps, can generate the momentum needed to continue. Finding ways to make tasks more engaging or connecting them to broader personal goals can also help boost motivation.

Reason 4: You’re Time Blind

Going back to the social media dopamine addiction for a minute, let’s consider just how much we lose in our efforts to avoid boredom and experience pleasure. Scrolling, scrolling – how much time have we wasted?

Ineffective time management can lead to procrastination. We underestimate how long tasks will take, fail to prioritise effectively, and never build a plan for getting things done. Instead, we tell ourselves that we’ll get around to it when we do – and that there’s plenty of time to get to the getting around.

But look back at your time – how much could you have already accomplished if you had just done the thing from the get-go?

Time blindness isn’t just poor scheduling; it’s a warped sense of reality. You tell yourself something will “only take 10 minutes,” but 45 minutes later, you’re still buried in the same task… or worse, still avoiding it. You assume you’ll “do it later,” without realising how often later turns into never. This mindset quietly steals your days, then your weeks, and then your years.

The solution isn’t just better time management tools; it’s learning to respect your time like you would someone else’s. Once you start treating your calendar like a commitment, not a suggestion, everything changes.

Understanding these psychological factors is the first step in addressing procrastination. By recognising what’s really going on when we delay tasks, we can develop more effective strategies to overcome these tendencies.

Research discussed by the New York Times shows that procrastination is tied closely to managing negative emotions, not just lack of self-control.

And that emotional resistance isn’t just an excuse; it’s a real psychological loop. When you associate certain tasks with anxiety, boredom, or self-doubt, your brain learns to avoid them. It’s not that you “can’t stay focused,” it’s that your nervous system is trying to protect you from discomfort. That’s why forcing yourself through a task doesn’t always work. You need to retrain how you relate to difficult actions, and that starts with understanding your own patterns.

Finding Your Motivation to Overcome Chronic Procrastination

Motivation to get things done isn’t a hidden treasure that only the gurus online know how to find. Like I said above, momentum often leads to motivation; you just have to take the first step. Stop waiting to “feel ready.” Most people think motivation is a lightning strike, something that magically hits them when the timing is right. But in reality, it’s more like a muscle. The more you move, the more it grows. Action creates clarity. Even one small task done today builds proof that you can trust yourself to follow through, and that changes everything.
And once you build that trust, your identity shifts. You stop seeing yourself as someone who “can’t follow through” and start becoming someone who gets things done, even when it’s uncomfortable.

Understanding the underlying causes of chronic procrastination can make it easier to break the cycle. This article on chronic procrastination on the Healthline website offers a helpful breakdown of why it happens and how to address it.

Luckily, with a bit of reflection and an understanding of self-control, you can learn how to take steps to avoid procrastination habits and reclaim the positive mental health you deserve to have.

Discovering your “Why”

Social psychologist Simon Sinek famously said, “People don’t buy what you do; they buy why you do it.” 

Our why is a powerful force behind doing the things we want to do. It’s why we choose the gym over the couch when we feel a desire to get fit. It’s why we choose to eat healthier when we are tired of feeling terrible all the time.

The why is a catalyst for action. It is the driving force behind our motivation to achieve something. So, how do we discover our why? The answer lies in self-reflection and introspection.

Take some time to think about your goals and aspirations. 

• Why do you want to achieve them? 
• What drives you to pursue these goals? 
• Is it for personal fulfilment, financial stability, or making a positive impact on others?

Understanding our underlying motivations can help us develop more effective strategies for achieving our goals. If we know that our main driving force is personal fulfilment, then perhaps we can focus on finding joy and satisfaction in the process of working towards our goals rather than solely focusing on the end result.

The IKIGAI method

Another way to discover our why is by using the Japanese concept of IKIGAI. This framework helps us find our purpose and reason for being.

The four components of IKIGAI are:

1. What you love – your passion
2. What you are good at – your profession
3. What the world needs – your mission
4. What you can be paid for – your vocation

This secret recipe is an incredibly powerful tool for identifying our motivations and what truly drives us. By filling in each component, we can find the intersection of our passion, profession, mission, and vocation – our IKIGAI.

You’d be shocked at how identifying these four things and putting them into action in even the smallest of tasks can lead to extraordinary results.

The How: 15 Ways To Kill Your Procrastination

The “Eat an Elephant” Technique 

Remember the old saying, “How do you eat an elephant? One bite at a time.”

This technique involves breaking down large (even massive), overwhelming tasks into smaller (even tiny), manageable chunks. When you can break tasks into smaller pieces, you’ll find it easier to get started. This is one of the best ways to reduce procrastination and just focus on one single task at hand. Such tasks will then start to accumulate, and before you know it, you’ll be done!

Pomodoro Technique 

Now let’s look at time management techniques – and the Pomodoro is one of the best. This time management method uses a timer to break work into intervals, traditionally 25 minutes in length, separated by short breaks. Here’s how it works:

• Choose a task
• Set a timer for 25 minutes
• Work on the task until the timer rings
• Take a short 5-minute break

After four “pomodoros,” take a longer break (15-30 minutes) This technique helps maintain focus and prevents burnout.

Accountability Partnerships 

One of the best ways to beat procrastination is not to try to tackle it alone.

Find a friend, colleague, mentor or accountability coach like myself who can hold you accountable for your goals. Regular check-ins with your accountability partner can provide motivation and support. Share your goals and deadlines, and allow them to know why you have negative emotions around your productivity. Having someone to turn to is a powerful way to break free from procrastination and build momentum.

Now, let’s be honest, staying accountable to yourself is tough. You might set goals, but when no one is checking in, it’s easy to let things slide. That’s why working with an accountability coach can be a game-changer. I work with clients to keep them on track, push them forward, and make sure excuses don’t get in the way.
Accountability isn’t just about having someone to report to, it’s about raising your standards. When you involve someone who won’t let you make excuses, your goals stop being “optional” and become mandatory. Having a strong accountability system massively increases the likelihood of success, whether you’re chasing personal or professional milestones.
True accountability also pushes you to be honest about your patterns, not just your goals. It forces you to confront where you’re playing small, making excuses, or avoiding discomfort. The right accountability partner won’t just cheer you on, they’ll challenge you when you start slipping. They’ll remind you that commitment matters more than motivation on the tough days. This level of support often makes the difference between people who “want success” and those who actually achieve it.

Not All Accountability Looks the Same

But I also know there’s more than one way to approach accountability. While some people thrive with tough love, others need structure, clarity, or emotional support. Accountability isn’t one-size-fits-all, and understanding your mindset, habits, and blind spots is key.

Before choosing a coach or partner, ask yourself:
– Do I need someone to challenge me or someone to guide me?
– Am I driven by goals, fear, identity, or something else?
– Where do I consistently fall off track?

The answers to these questions shape the kind of accountability system that will actually work for you, and sustain your progress long term.

Different coaches have different styles when it comes to accountability. Some focus more on structure and planning, while others push you hard on mindset, self-discipline, and personal leadership. Suppose you’re interested in seeing how another expert tackles this. In that case, you can take a look at my good friend Michael Serwa, an expert accountability coach in London, who has helped many clients take control of their progress and eliminate procrastination for good.

Changing Your Mindset 

Shift your perspective on tasks from “I have to” to “I choose to.” Negative feelings and negative emotions may seem like a small thing, but the long-term rewards of building self-efficacy are huge.

Embrace a growth mindset, viewing challenges as opportunities for learning and improvement rather than insurmountable obstacles.

Building Positive Habits 

Sometimes, avoiding procrastination looks like building better routines and habits that support productivity. Start small and find practical ways to live in the present moment, and gradually build up.

For example, begin with a habit of working on your most important task for just 10 minutes each morning. Over time, increase the duration and complexity of your habits. Consistency is key to forming new, positive behaviours.

Get Serious About Removing Distractions 

If you want to get serious about how to stop procrastinating, you need to get harsh with your distractions. What are those obstacles in your way of overcoming procrastination, and what do you need to do to remove them?

• Turning off notifications on your phone
• Using website blockers during work hours
• Creating a designated workspace free from clutter
• Communicating boundaries to friends and family

Remember, every distraction you remove is an investment i. If you can break the bad habits that are keeping you from getting things done, you’ll start to see fast wins. Plus, your future self will tahnk you as you begin to avoid procrastination naturally.

Setting SMART Goals 

Use the SMART criteria to set effective goals:

• Specific: Clearly define what you want to achieve
• Measurable: Establish concrete criteria for measuring progress
• Achievable: Ensure the goal is attainable given your resources and constraints
• Relevant: Align the goal with your broader objectives
• Time-bound: Set a realistic deadline SMART goals provide clarity and direction, making it easier to take action and track progress.

Read more about Smart Goals in my article: How to Set Goals the SMART Way.

Why Most People Set Goals That Don’t Work

SMART goals are powerful, but only if you’re brutally honest about what really matters to you. Most people set goals based on what they think they should want, not what they actually care about. That’s why they give up so easily.

A goal that isn’t emotionally charged is a goal that won’t survive resistance. Before you write down another deadline or metric, ask yourself:
– Does this goal actually excite me or just look good on paper?
– Am I doing this for myself or to impress others?
– What will it cost me if I don’t follow through?

The clearer and more personal your goals are, the more likely you are to build the momentum to achieve them, even when motivation fades.

Visualising Success 

Take time to vividly imagine yourself successfully completing your tasks or achieving your goals. Don’t just think in vague images; make it detailed. What are you wearing? Who’s around you? What does success feel like in your body? The more vivid the mental picture, the more your brain treats it as reality, and the more naturally you’ll move toward it. Visualisation can increase motivation and build confidence. Create a mental movie of yourself overcoming obstacles, putting in the work, and ultimately succeeding. This practice can help align your subconscious mind with your conscious goals.

Using the “2-Minute Rule” 

If a task will take less than two minutes to complete, do it immediately. This rule, popularised by productivity consultant David Allen, helps prevent small tasks from piling up and becoming overwhelming. It’s also a great way to build momentum and create a sense of accomplishment.

Practicing Self-Compassion 

Be kind to yourself when you do procrastinate. Harsh self-criticism often leads to more procrastination. Instead, acknowledge the delay without judgment, forgive yourself, and focus on getting back on track. Treat yourself with the same kindness you’d offer a friend who was struggling with procrastination.

Creating a Productive Environment 

Design your workspace to promote focus and efficiency. This might include:

• Ensuring good lighting
• Maintaining a comfortable temperature
• Using ergonomic furniture
• Keeping necessary tools and resources easily accessible
• Adding plants or inspiring artwork, your environment can significantly impact your mood and productivity, so make it work for you.

Prioritising Tasks 

Use techniques like the Eisenhower Matrix to categorise tasks based on their importance and urgency. Focus on high-priority tasks first, when your energy and focus are at their peak. Regularly reassess your priorities to ensure you’re spending your time on what truly matters.

Rewarding Progress 

Set up a system of rewards for completing tasks or reaching milestones. These rewards don’t have to be big – it could be as simple as a favourite snack, a short walk, or some guilt-free relaxation time. Positive reinforcement can help train your brain to associate task completion with pleasure.

Developing a Morning Routine

Start your day with a consistent routine that sets a positive tone. This might include:

• Waking up at the same time each day
• Hydrating and eating a healthy breakfast
• Exercise or meditation
• Reviewing your goals and priorities for the day, A solid morning routine can provide structure and momentum for the rest of your day.

Implementing the “If-Then” Planning Method 

Create specific plans for how you’ll deal with potential obstacles. For example:

• “If I feel tempted to check social media, then I’ll close all browser tabs and work for 25 minutes.”
• “If I don’t feel like starting my project, then I’ll just work on it for 5 minutes.” This method helps you prepare for challenges in advance, making it easier to stay on track when distractions or a lack of motivation strike.

Technology and Tools to Help Fight Procrastination

While the above tips are great ways to get creative in your fight against procrastination, they too can require some leg-work to use. And if you already struggle to get started, you may need a bit of extra help to get things done.

Luckily, there’s an entire market of anti-procrastination tools and technology to help you stay focused and motivated. Some are more basic, setting you up with a task list or database system to plan and check-off your work. Others are more brutal, blocking apps and websites that may distract you.

Freedom & Opal: These apps block distracting websites and apps across all your devices. It allows you to create custom blocklists and even shut off the internet entirely if needed. 

Forest: Forest encourages focus by allowing you to grow virtual trees as long as you stay focused. If you leave the app, your tree dies. Brutal, but it works.

Trello: Trello is a project management app that helps you organise tasks using boards, lists, and cards. This makes it easy to create lists, move them (dopamine hit!), and get things done.

Todoist: This is a to-do list app that helps you do things. Short, simple, easy to use, and you can run it off your phone.

Focus@Will & Brain.fm: Are you more of a creative knowledge worker? Focus@Will and Brain.fm are designed to play specially designed music that helps you focus on the tasks you need to complete. Tapping into hertz and frequencies, this music is a great way to get deep work done.

Let Me Help You Find Your Why

Here’s the truth: when you find your WHY, you’ll figure out the HOW. Those who know why they want to grow and thrive in their lives find a method to beat procrastination that fits their lifestyle and needs. 

And finding your why starts with a partner who knows how to get you there.

With over 17 years of experience and 27,000+ hours spent coaching, I’ve developed powerful strategies to help you overcome procrastination once and for all. My approach is tailored to your unique needs and circumstances, ensuring that you get the personalised support you need to succeed.

Through our coaching sessions, we’ll get down to your WHY with some proven techniques:

1. Identify your specific procrastination triggers and patterns
2. Develop customised strategies to overcome these obstacles
3. Create actionable plans to achieve your goals
4. Build accountability systems to keep you on track
5. Cultivate a mindset of productivity and success

I’ve helped hundreds of clients transform their lives and take their businesses to the next level by conquering procrastination, and I’m ready to do the same for you. Whether you’re struggling with work-related tasks, personal goals, or long-term aspirations, my proven coaching methods will empower you to control your time and life.

Don’t let another day slip by. Take the first step toward a more productive and fulfilling life by scheduling your free initial consultation session. Together, we’ll create the momentum you need to turn your dreams into reality.