What's your go-to strategy for dealing with procrastination and staying motivated? How do you overcome procrastination tendencies, and what advice would you give to others struggling with this?

Question

Discover proven strategies to overcome procrastination with insights from top experts. Learn how to break tasks into manageable steps, build emotional regulation skills, and use prioritization techniques to boost productivity. Start your journey to a more focused and efficient you today.

Anne Marie White · Answer

As a Licensed Professional Counselor deeply involved in client-centered therapy, I understand how procrastination often ties into deeper emotional or psychological barriers. I encourage clients to focus on building emotional regulation skills, similar to practicing mindfulness, which helps manage underlying anxieties that fuel procrastination. By doing this, one can foster a sense of calm and clarity, making it easier to prioritize tasks and sustain motivation. In therapy, I've seen the benefits of addressing procrastination through distress tolerance and dysfunctional thought patterns.
When clients identify negative self-talk or fears of failure, they can better cut through procrastinating tendencies. For example, one client found success by listing "what-if" fears holding them back, then actively challenging those fears with realistic outcomes. I like to teach the importance of viewing procrastination not as a character flaw but as a pattern that can be reshaped. Celebrating small accomplishments and recognizing personal strengths can significantly boost motivation. One particular family I worked with needed this strategy, and by acknowledging daily progress, they gradually overcame problems and achieved their larger goals without getting paralyzed by the bigger picture.

Andrew Moore · Answer

Tackle the root cause, not just the symptoms. For me, it starts with breaking tasks down into manageable steps. If I'm looking at something big, like a project or a report, it can easily feel overwhelming. Instead of thinking about the entire thing, I focus on just the first step. That's usually enough to get me started. Once I'm in motion, it's easier to keep moving forward.
Another key strategy is to create a routine that keeps me accountable. I set clear goals for myself every day, and even if I don't feel like diving into a task, the structure helps me push through. It's amazing how much motivation can come just from having a plan.
Also, I've found that a little flexibility goes a long way. If I'm feeling stuck, sometimes I can take a step back and work on something else for a bit. When I come back to the original task, I often see it from a fresh perspective.
For anyone struggling with procrastination, my advice would be to focus on getting started rather than waiting for the perfect moment to dive in. The hardest part is often just committing to a small task. Once you do, momentum builds, and it's easier to keep going. Lastly, remember that perfection isn't the goal. Making progress every day, no matter how small, will keep you on track.

Habib Rkha · Answer

As the Founder of QCADVISOR, my go-to strategy for overcoming procrastination is ruthless prioritization using the Eisenhower Matrix. Early on, I struggled with juggling everything-client requests, product development, partnerships-until I realized not every task deserved my immediate attention. The Eisenhower Matrix helps me cut through the noise by categorizing tasks into four quadrants: urgent & important (immediate action), important but not urgent (strategic planning), urgent but not important (delegate), and neither urgent nor important (eliminate).
One key moment that reinforced this approach was when I found myself spending hours answering non-critical emails instead of refining our core services. I restructured my workflow, delegating routine communications and focusing on long-term growth initiatives, like expanding our advisor network. This shift allowed me to make higher-quality decisions and drive the company forward instead of reacting to daily distractions.
To stay motivated, I batch similar tasks and work in deep-focus blocks, eliminating unnecessary meetings and notifications. This system has dramatically improved my productivity, ensuring I focus on what truly moves the needle. My advice? Define your highest-impact tasks and protect your time fiercely-everything else can wait, be delegated, or be eliminated.

Cameron Lee · Answer

As the CEO of ACCURL, leading in the manufacturing industry, I've faced my share of procrastination—usually when juggling the demands of product innovation, market expansion, and team leadership. Early in my career, I often found myself overwhelmed by competing priorities, which led to delays in making key decisions. The turning point came when I embraced time-blocking with prioritization as a way to regain control and focus. 
One experience that stands out is when we were planning to enter a new international market. The project was massive, involving research, partnerships, and team coordination, and I kept postponing the initial planning. I realized the key to progress was dedicating uninterrupted time to break the project into manageable steps. By allocating specific time slots each week to this initiative—and sticking to them no matter what—I made consistent progress and avoided the paralysis of inaction. This approach not only helped us execute the plan but also gave me the clarity to pivot when needed. 
Now, I make it a habit to prioritize tasks with long-term impact, like exploring new technologies or evaluating customer feedback trends for innovation. During these time blocks, I eliminate distractions by turning off emails and delegating less critical matters. My advice to others: treat your strategic tasks like important meetings—block them on your calendar, show up fully present, and protect that time. By connecting your actions to your bigger vision, you'll find the motivation to move forward, even when procrastination tries to creep in.

Saddat Abid · Answer

Procrastination is something I've definitely struggled with over the years, especially when it comes to tackling big projects or tasks I'm not particularly excited about. I've found that breaking things down into smaller, more manageable chunks really helps me get started and build momentum.
For example, if I'm procrastinating on a property renovation project, I'll start by just focusing on one room or even one small task like painting a wall. Once I get going, it's easier to keep the ball rolling. I also try to schedule my most important or challenging tasks for earlier in the day when my energy and focus tend to be higher.
One strategy that's been a game-changer for me is the "5-minute rule." I tell myself I only have to work on something for 5 minutes, and then I can stop if I want to. More often than not, once I get started, I end up working for much longer. As I like to say, "The hardest part is just showing up - give it 5 minutes and see what happens."
It's also helpful to identify and address the root causes of procrastination. For me, it's often fear of failure or perfectionism. Reminding myself that done is better than perfect helps me push through those mental blocks.
According to research by the American Psychological Association, about 20% of adults are chronic procrastinators. So if you struggle with this, you're definitely not alone. My advice would be to experiment with different strategies and find what works for you. Maybe it's using a timer, creating a reward system, or finding an accountability partner.
The key is to be patient and compassionate with yourself. Overcoming procrastination is a process, not an overnight fix. Small, consistent steps in the right direction can lead to big changes over time.

Ford Coleman · Answer

My go-to strategy for dealing with procrastination involves breaking tasks into micro-steps and creating momentum through action, no matter how small. I've found that procrastination often stems from feeling overwhelmed by the sheer size of a task. To combat this, I start by identifying the smallest actionable step-something so simple that it's impossible to resist doing, like opening a document or writing a single sentence. Once I'm in motion, it's much easier to keep going.
I also tie my tasks to a bigger "why." Connecting what I'm doing to my long-term goals or the impact it will have on others helps me stay motivated even when the work feels tedious. For instance, I remind myself how completing the task will contribute to my growth, help my team, or move the needle on a project I'm passionate about.
To overcome procrastination tendencies, I use time-blocking and the "two-minute rule." I dedicate specific times in my calendar to work on challenging tasks and commit to just two minutes of focused effort. Most of the time, those two minutes are enough to break through resistance and sustain progress. I also practice self-compassion. Beating yourself up for procrastinating often creates a cycle of avoidance. Instead, I acknowledge the feeling, refocus, and take one small action.
For others struggling with procrastination, my advice is to focus on progress over perfection. Don't wait for the perfect conditions or the right motivation-start where you are. Break tasks into bite-sized pieces, celebrate small wins, and be kind to yourself along the way. Action creates clarity, and clarity fuels momentum. Every step forward, no matter how small, is a victory.

Avigail Lev · Answer

As a clinical psychologist specializing in cognitive behavioral therapy, I've worked extensively with individuals struggling with procrastination. One key strategy is to adopt a structured procrastination approach, where tasks are organized by priority but in a way that capitalizes on one's natural tendency to delay. This method allows individuals to use procrastination constructively by completing less urgent but still important tasks.
I often encourage clients to incorporate mindfulness techniques into their daily routine. For example, practicing mindfulness for 10 to 15 minutes helps create mental clarity and reduces the anxiety that often leads to procrastination. This approach has shown significant improvement in mental well-being and productivity for many people I've worked with.
Finally, scheduling "worry time" can be a game-changer. By dedicating a specific time for worries, individuals can free their minds to focus on current tasks without distraction, which is particularly useful for proactive problem-solving. This method has helped many of my clients manage their anxiety, resulting in an increased ability to complete tasks more efficiently.

Roman Milyushkevich · Answer

Shift focus from motivation to momentum. I find motivation a bit unreliable because it comes and goes. Sometimes, I can't find anything to keep me motivated all day. That is why I rely more on momentum because it is something I can create and control. When I feel stuck, I don't try to force myself into a full work session. Instead, I commit 5-10 minutes to something I enjoy doing. It can be five minutes of writing code or five minutes of organizing my thoughts. More often than not, the initial five or ten minutes turn into 30 minutes, then an hour even before I realize it. Within no time, I'm fully engaged. The hardest part of this approach is starting. It is important to make the start as easy as possible. I always define the next microtask ahead of time, so I don't waste time figuring out where to start. I even impose on myself non-negotiable deadlines to help me create urgency and accountability. If you are out there struggling with procrastination, you must stop waiting to feel motivated. The truth is that motivation follows action, not the other way. The moment you take action, no matter how small, you disrupt the procrastination cycle and build momentum.

Greta Maiocchi · Answer

For me, overcoming procrastination boils down to structured planning and creating a results-driven environment. I remember preparing a major marketing campaign while juggling several responsibilities, feeling moments of overwhelm tempting me to delay. I set clear, small goals and rewarded myself at each milestone, which kept my motivation high.
Breaking tasks into manageable pieces is key. It transforms daunting projects into achievable objectives and reduces feelings of being overwhelmed. Visual reminders posted around my workspace also keep me focused on my goals and progress.
Another effective strategy is maintaining a consistent routine. During challenging projects, like when I was expanding OPIT's recruitment channels, dedicating set times each day for specific tasks helped me build momentum and meet deadlines.
For anyone struggling with procrastination, my advice is to replace the dreaded task with the feeling of satisfaction you'll have once it's completed. Take it one step at a time, and keep reminding yourself of the larger purpose behind the work. You'll find it easier to stay motivated when the end goal is clearly visible.

Craig Focht · Answer

Procrastination is a habit, not an accident. As a CEO, I've learned to face it head-on by recognizing it for what it is. I don't wait for motivation to hit me. Instead, I dive into the discomfort. I tackle the thing I'm avoiding first thing in the morning. Why? Because it forces me to face the hardest part of my day with no distractions. It's not about motivation. It's about discipline. I've learned that if I let myself think too much, I'm done. The only way out of procrastination is through it.
So, I force myself to commit to something-anything-within the first 10 minutes. If I give myself permission to ease into it, I'll never get there. Once I start, I don't look back. Honestly, it's about holding myself accountable before I can talk myself out of it. Sometimes, you have to be your own push. No shortcuts. If you want to beat procrastination, you don't need a plan. You just need to act, and act fast.

Derek Pankaew · Answer

Years of experience have taught me that procrastination is less about laziness than friction—something about the task is too vague, too boring, or too big to handle with ease. So here's a counterintuitive hint that's served me well: I maintain a 'Friction Diary.' Whenever I catch myself procrastinating, I write down precisely what is holding me back. Is it uncertainty about how to get it done? Is it boredom? Is there fear that I'll do it poorly? Once I identify the friction, I can tackle it directly: If it's lack of clarity, I take 5 minutes outlining the task into doable steps. If it's fear of failure, I make it a brief experiment with low stakes. If boredom, I divide it into manageable challenges or collaborate with a co-worker to make it interesting. This small habit—calling out the friction explicitly—stops procrastination from spiraling. Instead of trying to push through it blindly, I systematically dismantle the barrier. By turning your friction points into a to-do list of micro-fixes, you turn procrastination into a productivity advantage.

Richard McKay · Answer

Often, the best way to beat procrastination starts with something simple, changing the way I see myself in the moment. I've found that when I'm facing a task I'm avoiding, it helps to shift my behavior first. Even something like sitting up straighter or walking with purpose sends a signal to my brain that I'm ready to take action. This aligns my actions with the kind of person I want to be. Someone who shows up and gets things done, not someone who hesitates. The mind is a powerful thing, constantly adjusting to the signals we send it. If I keep telling myself I'm too tired or not up for it, my brain will match my thoughts with feelings of laziness. But when I start doing the work, even in small bursts, I start to feel more capable and engaged. It's almost like the brain watches and recalibrates based on what I do, so I begin to identify more with someone who takes initiative. When facing procrastination, it's key to break away from overthinking. Instead of waiting for motivation to strike, take that first small action, and let your mind follow. Each time you show up, even for just a few minutes, you remind yourself who you're becoming, a person who takes consistent action.

Jason Wong · Answer

My go-to strategy for beating procrastination is the "just start" rule-I tell myself I only have to work on something for five minutes. Once I get going, I almost always keep going. The hardest part is starting, so lowering the mental barrier makes a huge difference.
One trick that helps me stay motivated? Visualizing the outcome instead of the effort. If I focus on how good it'll feel to finish a task-whether it's a big work project or a workout-I'm way more likely to push through.
For anyone struggling with procrastination, my advice is: make tasks smaller. When something feels overwhelming, break it into bite-sized steps. Instead of "finish the whole report," start with "write the first paragraph." Momentum builds fast once you get moving. And if distractions are a problem? Time-block and remove temptations-put your phone in another room and set a timer for focused work. You'll be surprised at how much you can get done.

Jacky Fischer · Answer

I time myself. I was always procrastinating on tasks that felt overwhelming and tedious like analyzing data analysis for our logistics. One day, I decided to time myself doing the data analysis. I was afraid it would take the entire mid-morning but it only took 2 hours. Timing reframed my perception of the time I needed to spend doing the analysis. We procrastinate tasks because they feel bigger based on how we perceive them. Timing the task strips away the intimidation and shows the actual scope of the task. My advice to others would be, time your tasks. It reduces the emotional weight and creates momentum the next time you are handling it.

KJ Raja · Answer

Tackling procrastination begins when you cut large tasks into smaller, easier steps. It is easy to put off a project when it seems challenging. I engage in time-blocking where I set hours to tackle only the most important tasks. I build a structure that aligns with my goals, which allows me to feel a sense of accomplishment after finishing each task. Another move I believe in is the 'two-minute rule.' If it will take you under two minutes to finish a task, do it instantly. This avoids unnecessary stress down the line.
My core focus is how I can curb procrastination, and if you share the same issue, start by creating specific goals and linking them to a larger cause. My job at Texas Water Doctor has made things better as our purpose of helping families keeps me going on days when I feel unmotivated. I also advise learning to hold yourself accountable. If you tell a colleague or a mentor your goals, it can keep you motivated as you would want to achieve said goals. And lastly, always remember to give importance to small achievements, since every step is progress. Being consistent is the most important thing whether you are trying to overcome procrastination in your personal life or professional life.

Filipp Sevostianov · Answer

I start with something I like. It builds momentum and gets me ready for the task I am dreading. Assuming I am procrastinating a task like preparing a comprehensive market expansion plan, I start by reading through a few competitor reports before working on it. It is a low-effort task that I love doing, and it gets me in motion for the task I don't enjoy.
The logic here is backed by behavioral psychology. By doing what I want to do, I get a small and immediate reward, unlike focusing on the far-off reward of handling the comprehensive market expansion plan. I get a quick sense of accomplishment from what I love doing, and I can wait for the deferred reward that is often far off.
If you have trouble starting a task, start by doing something you want to do. It then becomes easier to do it because you have already started on something.

Jade D'sa · Answer

As the owner of a digital marketing agency, I find myself constantly immersed in work, often unable to fully switch off. Even during attempts to unwind, my mind is preoccupied with ongoing tasks. While I am passionate about my work, I recognize that my tendency to procrastinate serves as a sign of burnout. In such moments, I find myself instinctively reaching for my laptop (a habit ingrained after a decade of entrepreneurship), but I redirect that time towards watching inspiring videos, delving into travel blogs, and exploring topics like food. I run a food and travel blog, which is a passion of mine.
My suggestion for others facing similar challenges is to consciously shift focus away from the task causing procrastination. Engaging with different interests and allowing time to recharge can lead to a renewed perspective when returning to the original task.

How to Beat Procrastination

Table of Contents

How to Beat Procrastination

Build Emotional Regulation Skills

Break Tasks Into Manageable Steps

Use Eisenhower Matrix for Prioritization

Time-Block with Prioritization

Break Projects into Manageable Chunks

Create Momentum Through Micro-Steps

Adopt Structured Procrastination Approach

Focus on Momentum Over Motivation

Plan and Reward Small Goals

Face Procrastination Head-On

Maintain a ‘Friction Diary’

Shift Behavior to Take Action

Visualize Outcome, Not Effort

Time Yourself to Reduce Intimidation

Cut Large Tasks into Smaller Steps

Start with Something Enjoyable

Shift Focus Away from Task

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