1. Figure Out the “Why” Behind the Procrastination
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Are you overwhelmed?
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Afraid of failing (or even succeeding)?
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Just bored by the task?
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Unsure where to start?
Once you know the root, it’s way easier to deal with.
2. Lower the Barrier to Starting
Our brains hate the idea of big tasks. Trick it by:
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Breaking tasks into smaller steps.
Don’t “write a paper.” Just “open the doc” or “write the first sentence.” -
Use a timer.
Try the Pomodoro technique: 25 minutes on, 5 minutes off. -
“Just 2 minutes” rule.
Commit to doing something for just 2 minutes. Starting is half the battle.
3. Remove Distractions
You know your enemies:
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YouTube? Block it with something like Cold Turkey or Freedom.
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Bed? Work somewhere else, if possible.
4. Make it Satisfying
Our brains chase dopamine. Use that:
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Reward yourself after finishing a chunk of work.
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Use a checklist — ticking stuff off feels good.
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Make the process more enjoyable (music, coffee, co-working session with a friend, etc.).
5. Build a Routine
Discipline is easier when it becomes automatic. Try:
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Setting a specific time to work on a thing every day.
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Starting with just 15-30 minutes a day to build consistency.
6. Be Kind to Yourself
Shaming yourself for procrastinating usually makes it worse. Treat yourself like you would a friend: encourage, don’t scold.
If you want, tell me what you’ve been procrastinating on and we can break it down together. I got you.