How To Overcome Procrastination

How To Overcome Procrastination

Procrastination is a problem that’s all too familiar to many people. We start projects but get bogged down by tiny details and end up putting them off for too long. There are a few things you can do to overcome procrastination and get your work done on time. This article will explore some of the most effective strategies for breaking the habit and getting your work done.

Recognize That You're Procrastinating

Procrastination is a difficult problem to overcome. It's hard to force yourself to do something you're not interested in, and it's even harder when you feel you're stuck in a rut. But there are ways to overcome procrastination. First, understand why you're procrastinating. We often avoid tasks because we think we need more time to do them or believe we have the time. If you know the reason behind your procrastination, you can start to break that barrier and start working on the task.

Another way to overcome procrastination is to break down the task into smaller parts. Do you use a to-do list? Paper or digital? Personally, I enjoy paper checklists and notes. I like this paper checklist notepad on Amazon, in particular, because it has sections for ‘super important, less than important, and this can wait.’ Using something like thiIf you can focus on one step at a time, it will be easier for you to start. And finally, reward yourself for completing small tasks instead of waiting until the entire task is completed. It will keep you motivated and focused on the task at hand.

Reverse the procrastination triggers

The key to overcoming procrastination is identifying the triggers that motivate you to get started. It could be a stressful event in your life, a lack of motivation, or simply a habit that you have developed over time. Once you identify the triggers, you can work to address them. For some people, a big project or an important deadline is enough to motivate them to work. But for others, the small things can be just as effective at getting them moving.

Here are five reverse-procrastination triggers that work for many people:

  1. Start with the end in mind. When you know what you're working towards, it's much easier to focus on the task. Visualize yourself completing it successfully and feel your excitement grow along with it. This technique can also help break any negative thinking patterns that may be holding you back.
  2. Get organized. Before starting anything, take a few minutes to organize your thoughts and materials so that you have everything you need right at your fingertips. This will save time and energy later on when you actually start working.  Finding a good planner can be key. I have personally used and enjoyed this one by Erin Condren. Not only because it's great for setting goals and staying organized, but it's beautiful and colorful, as well.
  3. Take short breaks every couple of hours or so. When your brain feels overwhelmed by a task, a short break will allow it to cool down and come back with fresh ideas later on. This also allows your body to rest and refuel, which will help keep you energized throughout the entire process.
  4. Make time for fun, but only after work is done. When we put stressors before pleasure, our brains tend to avoid pleasure in favor of productivity goals.

Work within your resistance level

There are many ways to work within your resistance level. One way is to break the task down into manageable parts. Another is to set a timer for a specific time and only complete the task once the timer goes off. A final approach is to use visualization techniques to create a mental picture of completing the task successfully.

Adopt Anti-Procrastination Strategies

There are a few things that you can do to overcome your procrastination tendencies. Don’t try to do too much at once because it will be more complicated, and you will likely give up sooner. Set smaller goals you know you can achieve, and then work your way up to larger ones.

Another method is to break down the task into smaller parts. If you are putting off a project because it is large and daunting, try breaking it down into smaller tasks that you can complete easily. This will make the project less daunting and may lead to completing the entire task.

Another tip is to focus on rewards instead of punishments when trying to overcome procrastination. For example, if you have been avoiding writing a paper by assigning yourself penalties such as having to write for an extra hour each night, try rewarding yourself with something fun after completing the paper. This will help incent you to finish the task on time.

Work with a coach or enroll in an online program

There are many ways to work with a coach. You can find coaches through online directories, at group fitness studios, or through personal referrals. Choose someone who is a good fit for you and who you feel comfortable working with.

You can also find a good online program to guide you and help you stay structured.  There are many out there, from bootcamp style to yoga programs, you are sure to find one you like.

Coaching should be tailored to your specific needs and goals. Find out what the coach wants from your sessions and make sure you are both on the same page. It's important to set expectations upfront so that you and the coach know what is expected of you.

Be prepared to discuss your goals and progress. This is important for accountability.

Communicate openly and honestly. If something is bothering you or causing stress in your life, let the coach know right away. They must understand what's going on in order to provide helpful feedback and guidance during coaching sessions.


Breaking the procrastination habit isn’t easy, but it is possible. By following these tips, you can break the procrastination habit and make progress on the tasks you need to accomplish. Remember, the key is to identify the triggers that cause you to procrastinate and set realistic goals and priorities to stay motivated. With a bit of effort, you can overcome procrastination and make progress on your goals.


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