How to Overcome Procrastination: 15 Strategies That Work

Procrastination isn't laziness—it's emotional regulation. Here's how to actually overcome it.

Why We Procrastinate

Research shows procrastination is about managing negative emotions, not time. We avoid tasks that make us feel anxious, bored, or overwhelmed.

15 Proven Strategies

1. The 2-Minute Rule

If it takes less than 2 minutes, do it now. This builds momentum.

2. Break Tasks Into Tiny Steps

"Write chapter" becomes "Write one paragraph." Small wins reduce resistance.

3. Use Implementation Intentions

"When X happens, I will do Y." Example: "When I sit at my desk, I will write for 5 minutes."

4. Temptation Bundling

Pair unpleasant tasks with pleasurable ones. Listen to your favorite podcast only while doing admin work.

5. The Pomodoro Technique

Work for 25 minutes, break for 5. Knowing a break is coming makes starting easier.

6. Remove Friction

Make starting easier. Want to exercise? Sleep in your gym clothes.

7. Add Friction to Distractions

Delete social media apps. Use website blockers. Make procrastinating harder than working.

8. Forgive Yourself

Self-compassion reduces future procrastination. Beating yourself up makes it worse.

9. Visualize Your Future Self

Will future you thank you for starting now? This activates long-term thinking.

10. Use External Deadlines

Tell someone when you'll finish. Public commitment increases follow-through.

11. Start With the Worst Task

"Eat that frog" — do your hardest task first when willpower is highest.

12. Use a Timer

Just 10 minutes. You can do anything for 10 minutes. Often you'll keep going.

13. Change Your Environment

Work at a coffee shop. New environment = new mindset.

14. Track Your Progress

Seeing progress is motivating. Use a habit tracker or task completion log.

15. Understand Your Why

Connect tasks to your values. Why does this matter? Meaningful work is easier to start.

Action beats perfection. Start messy, refine later.