Tackling Procrastination … Can’t It Wait?
You can absolutely overcome procrastination. It might not sound too fun, but you can! The catch? It requires commitment.
Let’s try an experiment. Say out loud, “I am firmly committed to tackling my procrastination.” How does that make you feel? Does that pull you in or make you queasy? Right there - in your answer - is your jumping off point.
If you are one of the few unusual souls excited to dive in, why is this so? What is your ultimate goal? Latch onto that for motivation. Remind yourself daily. Use the strategies listed below. Then, track the results in connection to this goal. Your dedication will transform into consistent systems and habits.
If the idea of a firm commitment makes you feel dazed and confused, what drives this response? Are you snuggled up in a comfort zone that feels too cozy to disrupt? Do you benefit somehow from being overwhelmed? As a personal development coach, I love helping my clients understand what lies behind their procrastination; this is a powerful step in its demise!
What is your relationship to procrastination?
Why Do We Procrastinate?
Procrastination has its perks. Satisfying, alluring perks. It helps us avoid failure, since we never really gave a task “our all.” It provides excuses to stay stuck or comfortable, and avoid risks. Clutter, in physical, mental or emotional form, keeps us from experiencing a stillness that could expose our true feelings or deeper hopes. But here’s the kicker: procrastination isn’t about laziness. It’s about emotion regulation, self-doubt, and fear of failure—and addressing it means making changes that go beyond a to-do list.
Procrastination is rarely as simple as it seems. According to Dr. Fuschia Sirois, a psychologist and procrastination researcher, it’s a misguided attempt to manage negative emotions. Tasks can feel overwhelming, boring, or anxiety-inducing, and we’d rather do anything else than sit with those feelings. So, the next time you find yourself scrolling through TikTok instead of working on that report, it’s not because you’re lazy; it’s because you’re trying to avoid discomfort.
Joseph Ferrari, author of Still Procrastinating? The No Regrets Guide to Getting It Done, puts it bluntly: “Procrastination is not a time management issue; it’s a self-regulation issue.” You can have all the planners and apps in the world, but if you’re avoiding a task because it’s tied to deeper fears or insecurities, these will help only in small batches. That’s why overcoming procrastination requires addressing its roots. Journaling, shadow work, self-reflection, books or workbooks designed to help you explore your procrastination (see recommended resources below) and exploration with a therapist or coach are all excellent ways to do meaningful work that will help you change patterns.
Once or as you do this, what does a firm commitment to tackling procrastination look like? It looks like taking consistent, small steps with big gusto, and finding a source of accountability. Accountability is be found in journaling, daily checklists, app reminders, body-doubling (doing work with another person present in order to stay engaged and on-task), Google Sheets shared with friends, weekly self-reflection time, or check-ins with a coach.
Changing Your Mindset: From Avoidance to Action
Procrastination thrives on avoidance. But what if you flipped the script and focused on taking action, no matter how small? Dr. Joy Harden Bradford, a psychologist and founder of Therapy for Black Girls, emphasizes the importance of breaking tasks into manageable steps. “Start where you are,” she says. “Sometimes, the smallest step forward is enough to create momentum.”
Think of procrastination as a self-protective mechanism—not a flaw, but a habit born out of fear. To change it, you need to rewire your brain to associate action with relief, not dread. Start by asking yourself: How will I feel when this is done? What’s the smallest, most doable step I can take right now? Maybe it’s opening a Word document or setting a timer for five minutes of focus. Celebrate these micro-wins to build confidence and resilience.
It’s time to jump Into action!
Strategies for Overcoming Procrastination
Let’s get to the nitty-gritty. These tips are designed to shift your mindset and build momentum.
Come to Peace with Your Infinite To-Do List: Stop chasing the exhausting illusion of “getting everything done.” Oliver Burkeman’s wisdom in his book, Four Thousand Weeks: Time Management for Mortals, is gold: accept that some things won’t get finished, and that’s okay. Prioritize and focus on what truly matters.
Calendar-Block Your Priorities: Break big, scary tasks into smaller pieces and assign them to specific time slots. Treat these blocks as sacred. (And sorry, “Netflix” doesn’t count as a priority even though I, myself, need reminders of that!)
Finish Tasks Fully: Ever leave “just a little bit” of a task undone? That’s procrastination in disguise. A great example of this is a student who finishes a project but does not turn it in. Tie up loose ends and enjoy the mental freedom of truly crossing something off your list.
Eat the Frog: Brian Tracy’s advice, in Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time, to tackle your hardest task first thing in the morning is a game-changer. Picture this scene: you must eat a plate full of delicious food with a slimy frog smack in the middle. Wouldn’t you enjoy the meal much more if you ate the frog first? It’s not easy, but it works. (And hey, it’s better than eating an actual frog.)
Set “Do Not Disturb” Focus Times: Protect your focus like it’s a billion dollar check. Studies show that even a single interruption can set you back 15 minutes in focus. Turn off notifications, close your door, and let your loved ones know you’re not to be disturbed.
DeClutter! DeClutter! DeClutter! A cluttered space can lead to a cluttered mind. Clear your workspace, and you’ll feel a mental clarity that’s hard to describe but oh-so-effective.
Once Again, Find an Accountability Partner Whether it’s a friend, coach, or colleague, having someone to check in with can keep you honest. Share your goals, report your progress, and celebrate your wins together.
Stop Beating Yourself Up: Self-reproach is very counterproductive and, even, a bit indulgent. It provides an escape from the real work, creating an action plan. Erika Layne, from the Life on Purpose Movement states, “Beating yourself up is keeping you stuck in place.” It keeps you trapped in a cycle of overthinking and shame that zaps energy instead of sustaining it.
Productivity can look like this.
But, what if it doesn’t?
The Anti-Planner Approach
Here’s a curveball: what if the way to beat procrastination isn’t hyper-organization but embracing your lack of motivation or focus? For those who don’t take to structured time management techniques, the Anti-Planner mindset can be liberating. It’s not about creating lists and calendar reminders. It’s about prioritizing a task and setting fun strategies into motion. For example, Dani Donavan suggests the “5-Second Rule” - notice when you get an impulse to do something, count down from 5 silently or out loud, and jump right into action. She also offers a “Music Challenge” approach: start a playlist and “speed run” through a task to see if you can get it done before the list plays out. Your playlist can be one or many songs! My favorite tip, that I love to share with my clients, is Donavan’s suggestion to just do the first step of a chore. For instance, simply turn on the faucet when you need to do dishes. Then, see if the motivation to do more kicks in. It is very effective! For anyone who hates the idea of daily planners or scheduled timed slots for tasks, I recommend this book highly - her tips can cast you straight out of inertia.
Embrace the Process
Overcoming procrastination isn’t about becoming a productivity machine; it’s about reclaiming your time and energy for what truly matters. It’s about creating more time and space for what brings you joy. It’s about being kind to yourself when you stumble and celebrating every step forward, no matter how small. And, it’s about trading in shame for action. As Dr. Sirois reminds us, “Self-compassion is a better motivator than self-criticism.”
So, commit. Not to perfection, but to progress. The sooner you start exploring your relationship to procrastination and start taking action, the further you will get from the tyranny of avoidance. Then, get ready for more fulfilling, exciting and wonderful doors to open!
Recommended Resources:
Britt Frank’s The Getting Unstuck Workbook: Practical Tools for Overcoming Fear and Doubt - and Moving Forward with Your Life
Dr. Hayden Finch’s The Psychology of Procrastination: Understand Your Habits, Find Motivation, and Get Things Done)
Nick Trenton’s Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm)
Meet Kathleen:
Kathleen Young, Founder of Aurora Lights Coaching, is a personal and academic coach. She loves supporting clients in getting unstuck through finding a purposeful energy that moves them forward.