How to Stop Procrastinating: 10 Strategies to Finally Get Things Done

Why Do We Procrastinate? (Understanding the Enemy)

Procrastination is a common problem — in fact, 95% of people admit to procrastinating at least occasionally, and about 20% do it chronically​. So if you’re frequently putting things off, you’re definitely not alone. But why do we do this, even when we know it’s bad for us? Turns out, procrastination isn’t usually about laziness or poor time management. It’s more often about our emotions and how we perceive the task.

Some of the main reasons we procrastinate include:

• Task Overwhelm: When a task seems very large or difficult, it can feel intimidating. You might not know where to start, so you don’t start at all. It’s easier to avoid the task and distract yourself with something else than to face the stress of figuring it out. This often happens with big projects (like writing a thesis or organizing a big event) or tasks that lack clear structure.

• Fear of Failure (or Success): If you’re worried that you won’t do a good job on something, procrastination is a way to cope with that anxiety. The logic (often subconscious) is: “If I don’t really try until the last minute, I can blame a potential poor result on the rush, not on my ability.” Perfectionists are prone to this — the desire to do something perfectly can paradoxically lead to not doing it until urgency forces your hand. On the flip side, some fear the consequences of success (e.g., more responsibilities) and thus delay.

• Lack of Motivation or Interest: Simply put, the task is boring or not intrinsically rewarding. When a task doesn’t have immediate gratification, our brain tends to prioritize activities that do provide instant pleasure (like browsing the web, playing games, or basically anything else). We’re wired to seek dopamine hits; unfortunately, writing a tedious report usually doesn’t supply one, whereas watching a funny YouTube video does. So, we procrastinate on the dull stuff.

• Immediate vs. Delayed Rewards (Present Bias): Psychologically, humans are biased to favor immediate rewards over future rewards. Procrastination often happens because doing something else now (playing a game, sleeping in, etc.) is immediately rewarding, whereas the benefit of doing the task (like a good grade or finished project) is in the future. We discount that future benefit and opt for a smaller, sooner reward (the comfort of procrastination).

• Decision Paralysis: Sometimes procrastination happens at the decision-making stage. If a task requires decisions (how to approach it, which option to choose, etc.), indecision can lead to inaction. We might procrastinate while endlessly mulling choices, or hoping that by delaying, the “right” choice will somehow become obvious later.

• Low Energy or Mental Fatigue: After a long day or week, we may procrastinate simply because we’re mentally exhausted. Tasks that require focus and effort get pushed to tomorrow in favor of mindless relaxation. That’s a sign your brain might need rest or that you haven’t scheduled work according to your energy levels.

Understanding the root cause of your procrastination in a given situation is important because it can guide which strategy will work best. Often it’s a mix of reasons. For example, you might be both overwhelmed and bored by a task, or you might fear failure and get easily distracted.

Interestingly, procrastination tends to make us feel worse in the long run. We enjoy the immediate relief of not doing the task now, but as the deadline looms, stress and guilt build up. People who chronically procrastinate report higher levels of stress and poorer performance. Over time, it can erode self-esteem because you start seeing yourself as someone who “never follows through.” But here’s the thing: procrastination is a habit, not a fixed trait, and habits can be changed.

Let’s explore strategies to beat procrastination, from quick hacks to deeper habit shifts.

1. Break Tasks into Smaller Steps

One of the most powerful antidotes to procrastination is reducing a task’s psychological size. A big project can feel paralyzing (“write a 50-page report” or “organize the entire garage”), so much so that you keep putting it off. Instead, break it down into bite-sized, actionable steps.

For example, if you need to write a report:

• Step 1 could be “Create an outline with main headings.”

• Step 2: “Research X topic and gather 5 key points.”

• Step 3: “Write draft of section 1,” and so on.

Make the steps as small as you need to trigger action. Even “write one paragraph” or “work for 10 minutes on introduction” is a valid mini-step. The key is that the step should feel easy or at least doable. As noted earlier, just starting is often the hardest part. Once you start, you usually find some momentum. By focusing on a small next action, you sidestep that initial overwhelm.

To put this into practice, whenever you catch yourself procrastinating on something, pause and list out the sub-tasks. If any sub-task still feels too big, break it further. Keep going until you have at least one step that you feel “Okay, I can do that now.” Then do it. After completing a small part, you’ll feel a bit of accomplishment which can propel you forward to the next piece.

Breaking tasks down also helps with clarity. Sometimes we procrastinate because we aren’t sure how to do the task. Planning out steps forces you to define the work and remove some uncertainty. It’s a way of project-managing yourself.

Another benefit: It gives you frequent “wins.” Each small step done is a mini-victory. Checking those off a list provides a hit of satisfaction and dopamine, countering the negative feelings that fuel procrastination. It shifts your mindset from “Ugh, I have accomplished nothing and this thing is hanging over me” to “I’m making progress, piece by piece.”

2. Use the Two-Minute Rule (Just Get Started)

The two-minute rule is a simple hack: If a task takes less than 2 minutes, do it immediately; if it’s a bigger task you’re avoiding, then commit to just the first two minutes of it. Often, starting is the biggest hurdle, and once you start, you end up continuing.

For procrastinated tasks, tell yourself: “I’ll work on this for just two minutes.” Give yourself permission to stop after that if you really want to. Psychologically, this removes a lot of resistance because anyone can endure 2 minutes of a not-so-fun task. Set a timer for 120 seconds and begin.

What usually happens? After two minutes, you’ve built a bit of momentum or curiosity, and you often keep going — sometimes for 10, 15, 30 minutes or more. But even if you truly stop after 2 minutes, hey, at least you made a tiny dent (and you can do another 2-minute round later).

This works because it overcomes inertia. Procrastination often stems from a state of inertia – you’re doing something comfortable (or nothing at all) and the thought of switching to a hard task is aversive. By making the commitment so small, you bypass the mental barrier. And if you continue, you’ve transformed from not working at all to actively workingwith very low friction.

Let’s say you’ve been putting off cleaning your desk. Commit to just 2 minutes: maybe you’ll just throw out obvious trash or file a couple papers. Once you start, you might get in the zone and finish the whole desk in 15 minutes. Or, you at least make progress now, and another 2 minutes later will build on it.

For tasks like writing, the first few sentences are the hardest. If you say “I’ll write for 2 minutes,” you might end up drafting a whole page once the ideas start flowing.

Even if a task requires more than one session, using the 2-minute trick to start each time will help you chip away at it. It’s a great way to trick your brain into action without the weight of full commitment upfront.

3. Set Clear Deadlines and Milestones

Parkinson’s Law says that “work expands to fill the time available for its completion.” If you have no clear deadline, or a very distant one, it’s easy to keep pushing a task off. Setting concrete deadlines can create a sense of urgency that fights procrastination. If external deadlines aren’t in place, create your own and hold yourself accountable.

• Impose interim deadlines: For a long-term project due in a month, break it into weekly milestones. For example, “By end of this week, I will finish research; by end of next week, first draft,” etc. Put these on your calendar. This way, you’re not facing one monolithic deadline where everything gets crammed in the last 48 hours. Instead, you have mini-deadlines that keep you moving (and if you procrastinate on the first one, the second one becomes impossible, providing immediate feedback that you need to catch up).

• Use public or social commitments: Tell your boss, professor, or a colleague that you’ll deliver a certain part of the project by a certain date earlier than the final due date. Or agree on a check-in meeting. The social/peer pressure can motivate you to start earlier. Alternatively, tell a friend or family member your self-imposed deadline and ask them to check on you. For example, “I’m going to finish drafting my resume by Saturday; can you ask me about it then?” Knowing someone will ask can light a fire under you. This leverages accountability.

• Make deadlines meaningful: It helps if missing the deadline has consequences, even if self-imposed. For instance, you could promise a friend you’ll treat them to dinner if you don’t finish Task X by Friday. Or use a service like StickK, where you put money on the line that goes to a charity you don’t like if you fail your commitment. These tricks tie a tangible cost or reward to meeting your timeline.

• Visualize the timeline: Use a calendar or timeline chart to plot out the time until the real deadline. Sometimes seeing that “Oh, I have only 10 days, and weekends are packed, so really 6 working days” can jolt you out of complacency. Mark days for working on the task and perhaps cross them off as you go to build a sense of progress and urgency.

Clear deadlines help convert a vague intention (“I should do this sometime”) into an action plan with a clock ticking. They also reduce decision fatigue – you know when you’ve decided to do the task, so when that time comes, you’re not debating “should I work on it or not?” – you just do, because it’s on the schedule.

4. Eliminate Distractions During Focus Time

Procrastination often comes in the form of “micro-temptations” — you sit down to start a task, then immediately something distracts you, and you take the bait. Then the task is delayed further. To break this cycle, engineer your environment to minimize distractions when you need to focus on that task.

As mentioned in the concentration article, put your phone away or on silent when working. If you don’t, you can bet you’ll pick it up “just to check” and then lose 20 minutes. Consider using airplane mode or apps that block social media during work sessions. Many procrastinators find that literally locking away their biggest distractor (phone in a drawer, TV remote in another room) for a set time helps them get started.

Use your web blocker or “focus” mode tools: for example, turn off Wi-Fi if you don’t need internet, or use an app like Refocus to prevent access to distracting sites for a period​. If you easily end up on YouTube or Instagram, these tools can save you from yourself by making it impossible (or at least adding friction) to indulge that impulse.

Create a dedicated workspace if possible. When you’re in that space, your only job is to work on the task at hand. If you find yourself procrastinating at home due to household distractions, consider moving location — a library or coworking space can sometimes force you into work mode because the cues around you are different (you see others working, there’s not a couch to nap on, etc.).

Tell people around you that you’re focusing. Simply saying “I’m going to be working on X for the next hour, please don’t interrupt me unless necessary” helps. It sets a boundary and also makes you more committed (since now you kind of have to actually work or else you’re just twiddling thumbs after making that announcement).

The idea is to remove the easy outs. When you have a tough or boring task, absolutely anything else starts to look attractive (even cleaning the fridge starts appealing when an intimidating report is on your plate, known as procrasticleaning!). If you proactively eliminate those alternatives — say, the house is already tidy, your phone is off, no internet to surf — you’re left with the task as the obvious thing to do. Less temptation = less procrastination.

5. Set Short Deadlines or Use the Pomodoro Technique

Sometimes procrastinators actually thrive on tight deadlines — that last-minute adrenaline gives enough pressure to force action. The problem is waiting until the actual last minute causes panic and subpar work. The trick then is to simulate urgency earlier in the process by using artificially short work sprints.

The Pomodoro Technique, with its 25-minute focused sprints and short breaks, is great for this​. Tell yourself, “I’ll work hard on this for the next 25 minutes only.” Knowing you have a break soon can push you to start (similar to the 2-minute rule but a bit longer commitment). During that 25 minutes, race the clock – see how much you can get done. The ticking timer provides a sense of urgency and game-like challenge. After a short break, you do another round. This method not only breaks the task into manageable time chunks (less intimidating), but it also transforms work into a series of short “deadlines” (each pomodoro end is like a mini-deadline). This can trick your brain out of procrastination mode.

If 25 minutes feels too long, you can adjust. Even a 15-minute or 10-minute sprint can be useful to start with. The key is to commit fully during that time – no peeking at distractions – and then reward yourself with a breather.

Another approach is to create false urgency by scheduling something right after your focus time. For example, tell yourself, “I have one hour to write this draft before I have to go pick up the kids/meet a friend/etc.” Even if that something is self-scheduled, sticking to it creates a cutoff. Some people work better under pressure, so if you simulate a closer deadline (like “I’ll finish this by noon” when it’s actually due end of day), you’re harnessing that pressure earlier.

Short deadlines can also be set by external means: for instance, sign up for an upcoming practice exam or a review session – it forces you to prepare by that earlier date instead of the ultimate exam date. Or promise to send a piece of work to someone by a certain hour (even if final submission is later).

By compartmentalizing time and creating urgency, you prevent the open-ended “I can always do it later” mindset. Instead, you’re always working against a near-term endpoint, which lights the necessary fire.

6. Reward Yourself for Progress

Our brains respond to rewards. Part of procrastination is because immediate rewards for not doing the task outweigh the distant reward of completing it. So one strategy is to inject some immediate rewards into the process of working to make it more enticing.

Set up a system where you give yourself a small reward for completing a chunk of work. For example:

• “If I focus on writing this report for one hour, I’ll treat myself to a fancy coffee/snack.”

• “Once I finish this chapter, I’ll allow 20 minutes of gaming or watching my favorite show.”

• “If I wrap up this project by 5 PM, I’ll go out to see a movie tonight.”

Tailor the reward to something you genuinely enjoy and that you usually might indulge in when procrastinating. The difference is now you’re earning it rather than using it to avoid work.

Make sure the reward is proportional and not counterproductive (e.g., don’t reward one hour of study with a 5-hour TV binge that derails the rest of your day). Also, try to keep the reward contingent: you only get it if you meet the condition. If you don’t trust your self-control, you could involve a friend (“If I don’t send you proof I finished X by 3 PM, I owe you a pizza, and I can’t watch the game tonight”).

Sometimes just the act of planning a fun activity after a work session can motivate you. Like scheduling a hangout or a walk later gives you something to look forward to, but only if you get your work done now so you can enjoy it stress-free.

Another angle: gamify your progress. Give yourself points for each small task done and let points translate into rewards (like 10 points = buy yourself that book you wanted). Apps like Habitica turn tasks into RPG games, where completing tasks levels up your character – it’s surprisingly motivating for some people.

Even using a simple visual tracker, like a checklist or a habit streak calendar, can be rewarding. There’s a satisfaction in checking off a box or coloring a square on a streak chart. The famous “don’t break the chain” method (marking each day you do your work and trying not to break the chain of marks) creates a game out of consistency.

By rewarding progress, you start to associate work with positive outcomes in the short term, not just distant outcomes. It reduces the mental resistance because your brain sees “Hey, if I do this now, I get a little treat soon.” Over time, as you beat procrastination and see real results (like better grades, finished projects), those results become their own reward and reinforce the habit further.

7. “Eat the Frog” Each Morning

Borrowing Mark Twain’s saying, “If it’s your job to eat a frog, best to do it first thing in the morning,” this strategy means tackling your most dreaded task first in your day. The “frog” is that thing you have been avoiding — maybe it’s the hardest task or just the one you find least pleasant. By doing it first, you get it out of the way and set a tone of productivity for the rest of the day.

How does this help procrastination? Often, if you leave the hardest task for later, you’ll procrastinate all day (doing other less important things to justify not doing the big thing) and end up accomplishing little. But if you force yourself to address it at the start:

• You have the most willpower and energy in the morning (willpower is like a muscle that tires through the day).

• You eliminate the looming dread that would shadow your day if the task remained undone.

• Everything else after will feel easier by comparison, and you’ll carry the momentum.

For example, if you need to make a difficult phone call or write a complex email, do it when you log on, rather than letting it sit while you shuffle papers for hours. The relief you feel after completing it can itself be a reward.

A practical tip: Don’t check your email or social media when you start your day until you’ve done that frog task.Diving into email can derail your plan by reacting to other people’s requests and delaying your own priority. Protect the first hour of your day for your tasks, not others’ (if feasible in your job).

Certainly, sometimes schedules or work nature might not allow the frog to be first, but the spirit is to prioritize it as early as possible.

The psychological effect is big: not only do you avoid procrastinating on that key item, but you also build self-efficacy. You prove to yourself you can overcome procrastination. That boost can ripple out to how you handle other tasks.

8. Plan for and Limit Interruptions

We touched on eliminating distractions like phones, but interruptions from others or other duties can also trigger procrastination. If you get pulled away mid-task, it’s hard to regain focus and you might start procrastinating upon return. Therefore, as much as possible, plan your focused work times when interruptions are minimal, and create signals or systems to reduce them.

For example:

• Communicate quiet hours: Let coworkers or family know that from X to Y you’ll be working on something important and to please avoid interrupting unless necessary. In a workplace, maybe close your door or wear headphones as a “do not disturb” sign. At home, maybe coordinate with your partner about watching the kids during that hour.

• Handle potential distractions beforehand: If you suspect you’ll get an email or call that you have to take, see if you can do a quick scan before you start the focus period to ensure no fires are burning that will yank you out later. Then close email for the next interval.

• Use an interruption log: If you constantly get interrupted, keep a note of what and why. Then troubleshoot solutions. Some interruptions we actually create ourselves (like getting up to snack or suddenly remembering another task) – those you can control by being prepared (have snacks/drinks ready, have a notepad to jot unrelated tasks for later).

• Set boundaries with yourself: Sometimes we are our own interrupters: we allow ourselves to get diverted. Make a rule like “No switching tasks until 3pm” or “I will finish writing this section before I look at anything else.” If another task pops up in your mind, note it but don’t act on it immediately unless urgent.

Despite best efforts, interruptions happen. The key is to get back on track quickly. If you’re interrupted, don’t let it completely derail the day. Return to your plan as soon as possible, even if you have to re-warm up.

By limiting interruptions, you maintain the flow needed to make progress. Continuous progress, even if slow, prevents the stagnant periods where procrastination thrives.

9. Fight Perfectionism with the “Draft Mode” Mindset

A big source of procrastination is perfectionism — the feeling that the output has to be perfect, so we delay starting until we feel “ready” or conditions are ideal (which seldom happens). To counter this, adopt a “draft mode” mindset. That means your first attempt doesn’t have to be perfect; it just has to be something.

Give yourself permission to do a mediocre or even “bad” job at first. For example, if you need to write an essay, say “I will write a rough draft that might be really crappy, and that’s fine.” Knowing that no one will see that rough version and that you can improve it later frees you from the paralyzing fear that it must come out flawlessly in one go. Often, it’s easier to edit or refine an imperfect something than to face a blank page.

This applies beyond writing: If you’re procrastinating on creating a presentation, start by throwing all your ideas onto slides without worrying about design or order (a “brain dump”). If it’s coding, write pseudocode or a brute-force solution with the intent to optimize later. If it’s cleaning a messy room, do a quick sloppy sort just to get started, knowing you can organize the details later.

The motto is: “Done is better than perfect (for now).” Once you have a first draft or a first pass, you can always polish it. And the irony is, getting started often reveals that your work isn’t as bad as you imagined it might be. Perfectionism often exaggerates the standards in our mind.

Also, consider setting a time limit for the first draft: e.g., “I’ll give myself 30 minutes to sketch out this project plan, then I’ll stop.” This prevents you from overthinking. After the time, you likely have a tangible product to refine, which is a huge leap from procrastination.

Overcoming perfectionism also involves self-compassion. Recognize that no one produces perfect work without iteration. Embrace the idea that making mistakes is part of the process. If fear of failure holds you back, remind yourself that a mediocre submission still beats a perfect idea that never leaves your head.

10. Understand and Leverage Your Procrastination Triggers

Everyone has specific triggers or patterns that lead to procrastination. Take some time to reflect on when and how you procrastinate. Is it at a certain time of day? On certain types of tasks? Are you more likely to procrastinate when you’re tired, or when a task is ambiguous? By understanding your triggers, you can preempt them.

For example:

• If you know you hit a focus slump mid-afternoon and tend to procrastinate then, plan less critical or lighter tasks for that period, and schedule important work when you’re more alert.

• If starting is your trigger (which it is for many), then use starting rituals: maybe you procrastinate on exercise until you put on workout clothes — so put them on first thing. Or you procrastinate on writing until you open your document and re-read notes — so do that as a ritual.

• If social media is a trigger, maybe it’s the environment (working on your computer tempts you). Try doing initial work on paper to avoid that trigger, or work in an environment with no internet for a bit.

• If anxiety triggers avoidance, practice a short mindfulness or breathing exercise before diving into the task to calm yourself.

Also, notice the excuses you frequently tell yourself when procrastinating (“I work better under pressure,” “I’ll feel more like it tomorrow,” “I need to wait for inspiration”). Challenge those thoughts. Are they really true? Often, they’re justifications. Remind yourself of times you did get things done ahead and how that felt. For instance, working last-minute might yield okay results but at the cost of stress; working with time to spare likely felt more controlled.

It can help to visualize the future repercussions of continued procrastination versus the benefits of action. For triggers like “I don’t feel like it,” counter with “But how will I feel tonight if I still haven’t started? I’ll feel worse.” Sometimes projecting yourself into future you can motivate present you — future you definitely wants this done, so do it for them.

Another trick: embrace the five-second rule (Mel Robbins) which is when you have an impulse to act (like “I should start now”), count 5-4-3-2-1 and physically move or start the task before your brain comes up with reasons not to. This short-circuits the trigger of overthinking that leads to procrastination.

Finally, be kind to yourself yet firm. Breaking a procrastination habit takes time. You might slip up; rather than calling yourself lazy and giving up, acknowledge the slip and recommit. Treat it like training – each day you procrastinate a bit less or catch yourself faster is a win.

Putting These Strategies to Work

Now that we have these strategies, how do we implement them in daily life? It might be overwhelming to try everything at once. Instead:

1. Pick a task you’ve been procrastinating on (something specific).

2. Choose a couple of the above techniques that resonate for that task.

3. Make a concrete plan: e.g., “Tomorrow at 9am, I will use the Pomodoro technique to work on the report outline for 25 minutes (task broken into outline step). I’ll put my phone in another room and promise myself a nice latte after I finish that pomodoro. I’ll also tell my teammate I’ll send them the outline by noon (accountability).”

4. Execute and adjust: See how it goes. If you slip, analyze why — maybe you needed to break the task even smaller or remove a different distraction. Then try again.

Over time, these anti-procrastination habits will start replacing the old procrastination habits. You’ll likely notice:

• Less stress, because things aren’t perpetually last-minute.

• Better quality work, since you had time to refine it (remember that rough draft you did early? You got to improve it, whereas before you’d have submitted a first draft as final).

• More free time (yes, actually). Procrastination often consumes mental energy and time (all that guilt and avoiding is exhausting). When you tackle things promptly, you free up time to truly relax without that task nagging at you.

One more motivation: Chronic procrastination can harm careers, academics, relationships (think consistently late bills or always delaying plans). On the flip side, addressing it can be life-changing. So celebrate each victory over procrastination, no matter how small. If you answered that email you’ve been putting off or finally scheduled the appointment you dreaded, give yourself credit. Those little victories build the confidence to take on bigger ones.

In summary, beating procrastination is about understanding why you delay and then applying the right tool to fix that issue. It’s about tricking your brain when needed, building better habits, and sometimes just biting the bullet and starting. The more you practice, the more you rewire your brain to prefer getting things done. Imagine the relief and pride you’ll feel when you’re the person who handles tasks promptly and has time to spare — it’s very possible, starting now. So pick a strategy and “do it now!” as the classic anti-procrastination mantra goes.