Overcome Procrastination: Beat the Urge to Delay Tasks
Estimated reading time: 5 Min
Procrastination is a common challenge that many of us face. This article explores effective strategies that can help you overcome procrastination.
A Personal Lesson in the Cost of Putting Things Off
When I was 22, I learned a painful lesson about procrastination. While staying with friends in Salisbury, England, I promised to make a wooden crib for a doll that my friend’s daughter Emma was getting for Christmas.
I had everything I needed—the tools, the wood, and plenty of time. Yet I kept putting it off, justifying my delay with the thought that I wouldn’t see them until late January anyway.
When I finally visited in January, empty-handed and full of excuses, the disappointment on Emma’s face hit me hard.
My procrastination hadn’t just affected me; it had hurt someone else and damaged trust.
That moment of embarrassment taught me more about the real cost of procrastination than any productivity book ever could.
What Really Drives Our Tendency to Delay?
Procrastination isn’t simply laziness or poor time management.
It’s a complex psychological response to discomfort—a way we try to temporarily escape the anxiety, boredom, or uncertainty associated with certain tasks.
The roots of procrastination often run deeper than we realise:
- Fear of failure: If we don’t try, we can’t fail
- Perfectionism: Better not to start than to produce something imperfect
- Lack of meaning: Difficulty connecting with why the task matters
- Feeling overwhelmed: Not knowing where or how to begin
- Immediate gratification: The pull of more immediately rewarding activities
The consequences extend far beyond missed deadlines.
Chronic procrastination is linked to increased stress, anxiety, poorer health outcomes, and damaged relationships.
Each time we put something off, we’re making a withdrawal from our future well-being.
Recognising Your Personal Procrastination Patterns
The first step to overcoming procrastination is becoming aware of your particular habits.
Start paying attention to:
- Which specific tasks you consistently avoid
- What time of day your motivation typically dips
- What you do instead when procrastinating
- The thoughts and feelings that arise when facing these tasks
Consider keeping a procrastination journal for a week. If you are in the habit of procrastinating, just one week will be enough.
Each time you notice yourself putting something off, jot down the task, the emotions it triggers, and what you chose to do instead.
Patterns will quickly emerge, revealing your personal procrastination triggers.
Practical Strategies to Overcome Procrastination
1. Set SMARTER Goals
Vague intentions breed procrastination. Instead, create goals that are at least some of the following:
- Specific: Exactly what needs to be accomplished
- Measurable: How you’ll know it’s done
- Achievable: Within your capabilities
- Relevant: Connected to what truly matters
- Time-bound: With a clear deadline
- Environmentally sound: Doesn’t have a negative impact on anyone or anything
- Resourced: With what you need to succeed
Rather than “work on my project,” try “complete the first draft of section one by Friday at 3pm.”
2. Break Down Barriers with Task Chunking
Large projects naturally trigger avoidance. Breaking them into smaller steps—a technique called “chunking“—makes getting started significantly easier.
For example, instead of “write report,” your task list might include:
- Create outline (15 minutes)
- Research first section (30 minutes)
- Write introduction (25 minutes)
Each small victory builds momentum that carries you through to the next step.
3. Create an Environment That Enables Focus
Your surroundings significantly influence your behavior. Design your workspace to minimize distractions and maximize productivity:
- Clear physical clutter that competes for attention
- Silence notifications on digital devices
- Use website blockers during focused work periods
- Ensure you have everything needed before starting
Sometimes, changing locations can refresh your motivation—try a different room, a library, or a quiet café.
4. Harness the Power of Time Management Techniques
Structured approaches to time can overcome the initial resistance to beginning:
- The Pomodoro Technique: Work intensely for 25 minutes, then take a 5-minute break
- Time blocking: Schedule specific hours for focused work on particular projects
- Task batching: Group similar activities to reduce context switching
- The 2-minute rule: If something takes less than two minutes, do it immediately
Remember that these are tools, not rigid rules.
Experiment to discover which methods work best for your particular style and challenges.
5. Find Your Deep Motivation and Accountability Partners
External accountability dramatically increases follow-through. Share your goals with:
- A trusted friend who will check in on your progress
- A colleague working toward similar objectives
- An online community focused on productivity
- A coach or mentor who can provide guidance
Pair this external support with internal motivation by connecting with your deeper “why.” How does completing this task align with your core values and long-term vision for your life?
6. Build a Consistent Routine That Reduces Decision Fatigue
Relying on motivation alone is unreliable.
Routines embed productive behaviour into your daily life:
- Designate specific times for your most important work
- Create morning and evening rituals that bookend your day
- Plan breaks and rest periods to prevent burnout
- Include time for reflection and adjustment
The goal isn’t rigid perfection but rather creating a sustainable rhythm that makes productivity your default setting rather than something you have to force.
Moving Forward: Progress Over Perfection
Overcoming procrastination isn’t an overnight transformation but a gradual process of building better habits.
You’ll still have days when you procrastinate—we all do. The difference is in how quickly you recognize it and redirect yourself.
Start with one small change today. Perhaps it’s breaking down that project you’ve been avoiding or setting a timer for just 10 minutes of focused work.
Each small victory builds confidence for the next challenge.
Remember my experience with Emma’s doll crib: procrastination rarely affects just us.
When we overcome the urge to delay, we honour not only our commitments to ourselves but also to the people who count on us.
What task have you been putting off that, if completed, would significantly improve your life or someone else’s?
That’s a good place to start.
Have you found effective ways to overcome procrastination in your own life?
Share your experiences in the comments below. If this article helped you, please share it with others who might benefit.
🙂
Richard
