Blog: How to overcome procrastination

Published August 2024

Procrastination is the thief of time. It’s that little voice in your head that tells you to put things off, to wait until tomorrow, or to delay just one more day. But we all know that tomorrow often becomes never. The thing about procrastination is that it’s not just about being lazy or unmotivated—it’s a complex web of emotions, habits, and mindsets that keep us stuck in place. The good news? You have the power to break free from this cycle and take charge of your life. By understanding the roots of procrastination and adopting strategies that work for you, you can move from inaction to action, from hesitation to confidence.

In his book When, Daniel Pink explores the science of timing and reveals how understanding the natural rhythms of our day can help us overcome procrastination. Pink’s research shows that we all have peak periods of energy and focus throughout the day—times when we’re naturally more inclined to take on challenging tasks. The key is to identify these periods and schedule your most important work during them. If you’re a morning person, tackle your biggest projects as soon as you wake up. If you’re more of a night owl, save the heavy lifting for the evening. Aligning your tasks with your natural energy levels not only makes them feel less daunting but also helps you build momentum. When you start the day with a win, it sets a positive tone for everything that follows.

But timing alone isn’t enough. We also need to address the distractions that pull us away from our goals. Nir Eyal, in his book Indistractable, emphasizes the importance of understanding what truly drives our behavior. He explains that most of our procrastination comes from internal triggers—uncomfortable emotions like boredom, anxiety, or self-doubt. We distract ourselves with social media, emails, or other tasks that feel easier in the moment because they offer quick relief from these feelings. To break this cycle, Eyal suggests becoming more aware of these triggers and finding healthier ways to deal with them. For example, if you notice you’re avoiding a task because it feels overwhelming, break it down into smaller, more manageable steps. By making the task less intimidating, you reduce the need to seek out distractions.

One of the most effective ways to combat procrastination is to focus on building small, consistent habits that move you toward your goals. James Clear’s Atomic Habits is a masterclass in this approach. Clear argues that it’s not about making huge, sweeping changes overnight; it’s about making tiny improvements every day. The power of these small habits lies in their ability to compound over time. Just like saving money in a bank account, each small action you take adds up, creating significant results in the long run. If you want to write a book, start by writing just one sentence a day. If you want to get fit, commit to a two-minute workout. These small wins create a sense of progress and momentum, which fuels your motivation to keep going.

Clear also introduces the concept of “habit stacking,” where you pair a new habit with an existing one. For example, if you want to start meditating but can’t find the time, try doing it right after your morning coffee. The coffee habit is already established, so adding meditation to the routine makes it easier to stick with. Over time, this simple practice of stacking habits can help you build a powerful routine that supports your goals, reducing the likelihood of procrastination.

Another powerful strategy is to create an environment that supports your focus and productivity. This means removing as many distractions as possible and designing a space that encourages you to get to work. Eyal suggests using tools like website blockers or turning off notifications to minimize the temptation to procrastinate. Clear, on the other hand, emphasizes the importance of “priming your environment” by making cues for positive habits more visible. If you want to read more, leave books out where you can see them. If you want to eat healthier, keep nutritious snacks within arm’s reach. By shaping your environment to support your intentions, you make it easier to stay on track.

Of course, even with the best strategies in place, there will still be times when you find yourself slipping into procrastination. When this happens, it’s important to practice self-compassion. Beating yourself up for procrastinating only adds to the stress and makes it harder to get back on track. Instead, acknowledge the slip-up and refocus on what you can do next. Pink’s research shows that taking short breaks throughout the day can help reset your mind and keep you energized. Use these breaks as an opportunity to reconnect with your goals and remind yourself why they matter. Sometimes, all it takes is a few minutes of reflection to reignite your motivation.