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Everyone procrastinates. Yes, even the most ambitious among us. We’ve all been there: avoiding work projects, delaying household chores, or putting off going to the dentist.
Procrastination often stems from the obvious unmanageability or unpleasantness of the task, or from perfectionism, rather than laziness.
The tasks you avoid don’t necessarily have to be difficult or time-consuming, but they can cause discomfort and lead to cycles of delay, guilt, stress, and missed opportunities.
The good news? You can break this cycle. Here are seven strategies to overcome procrastination, reduce stress, and achieve your goals.
1. Start with easy tasks
One of the biggest reasons we procrastinate is because the task seems too big or overwhelming.
The trick is to start small. Breaking a task into smaller steps makes it much more manageable, and taking the first step builds momentum.
For example, if you want to avoid cleaning your garage, don’t aim to finish it in one day. Instead, focus on organizing just one corner or a single shelf. If you’ve been putting off writing a novel, decide to only write 200 words a day. These simple tasks will help you avoid getting overwhelmed and increase your productivity.
A psychological phenomenon called the Zeigarnik effect also comes into play here. This suggests that unfinished tasks tend to linger in your mind and prompt you to complete them. 1 Once you start, your brain keeps nudging you towards completion.
2. Tackle your scariest tasks first.
We often procrastinate on tasks that we find most unpleasant. Whether you have to have an awkward conversation or are assigned a particularly boring task, leaving these tasks unattended will only increase your anxiety.
Let’s say you need to call customer service to resolve a complex billing issue. This type of task can leave you exhausted before you even begin. However, doing it first thing in the morning frees up mental space to handle the rest of your day more smoothly. The idea of ”eating the frog”, popularized by author and motivational speaker Brian Tracy, suggests that tackling your most difficult tasks early can help you feel positive for the rest of your day. 2
3. Use rewards to stay motivated
Sometimes, you just need a little push from the outside to boost your motivation. One way to motivate yourself to tackle an unpleasant task is to use rewards. Pair unpleasant tasks with desirable activities, or promise yourself a reward when a task is completed.
For example, if you’re trying to avoid paying taxes, tell yourself you can watch an episode of your favorite show once you’ve finished one section. This method turns the task into a stepping stone to something you enjoy, making it less difficult.
Or, combine tasks with challenging activities. If you need to organize your documents, play some upbeat music or a podcast. Or, if you need to catch up on email updates, treat yourself to a latte at your favorite cafe while cleaning up your inbox. Changing the experience from monotonous to more engaging can help you stay on track.
4. Make fewer decisions
Decision fatigue is a potential cause of procrastination. The more decisions you have to make in a day, the harder it becomes to make the right one, leading to delays and distractions. Simplifying your daily choices allows you to save energy for more important tasks.
Let’s say you’ve been putting off going to the gym. Instead of deciding whether to go every day, set a fixed schedule, such as going every Monday, Wednesday, and Friday at 7 a.m. Automating this decision requires less mental energy and makes it easier to execute. To remove another barrier to exercise, lay out your workout clothes the night before.
Similarly, if you find it difficult to choose healthy meals every day, create a weekly meal plan in advance. By acting on a predetermined decision rather than debating your food choices at every meal, you’re less likely to procrastinate.
5. Apply the two-minute rule
The two-minute rule, popularized by productivity expert David Allen, suggests that if a task can be completed in less than two minutes, do it right away3. This rule will help you eliminate small tasks that add up and create a feeling of overwhelm.
Essentials for procrastination
For example, if you need to send a quick email, reply to an SMS, or wash a few dishes, do it right away without prolonging it. These small actions may seem insignificant, but they can clear up mental clutter and create momentum for bigger tasks.
The two-minute rule is especially effective for people who often avoid small, boring tasks like filing receipts, folding laundry, or watering plants. Completing these tasks right away can prevent them from growing into a larger stressful burden.
6. Accept the 70 percent rule
Perfectionism often promotes procrastination. If you wait until everything is perfect before you start a project, it may never start. That’s where the 70% rule comes in.4 This concept encourages you to take action when you’re about 70% ready, rather than waiting until you’re completely ready.
For example, if you’re preparing a presentation for work, don’t wait until you have perfect slides or have rehearsed it 10 times. Instead, start when you have gathered enough information (about 70% of what you need) and improve along the way.
Or maybe you’re writing a blog post but keep stagnant because you want it to be perfect. Applying the 70 percent rule allows you to write drafts without worrying about the details, and with the confidence that you can edit and improve your drafts later. This approach will free you from the paralysis of perfectionism and help you progress.
7. Optimize your environment
Your environment has a huge impact on your productivity. When your environment is cluttered, distracting, or chaotic, it becomes difficult to concentrate on the tasks that need to be performed. By controlling your workspace, you can eliminate many factors that lead to procrastination.
For example, if you’re trying to study but find yourself constantly getting distracted by your phone, put your phone in another room. Use a concentration-enhancing app like Forest or Freedom to block distracting websites while you work. To help you focus better, you can also create a designated workspace in your home, such as an organized desk in a quiet room.
If working from home feels lonely and uninspired, try a local cafe, coworking space, or library where you can soak up the productive energy of others. Changing your environment can increase your motivation and help you stay on task.
Remember, the goal is progress, not perfection.
