How to Manage Procrastination: Effective Strategies for Success

I’m not going to sugarcoat it: the tendency to procrastinate is not something to "conquer" or eliminate, despite what numerous TikToks or YouTube videos may claim. We all wish for a magic solution, but in reality, most people struggle with procrastination at some point. Overcoming procrastination requires hard work, commitment, and a willingness to be uncomfortable.

If you don’t feel ready to devote time and energy to understanding why you procrastinate and creating strategies to minimize it, that's completely okay. Feel free to come back to this post when you’re ready. There's no judgment or shame in recognizing you're not in the right frame of mind to tackle this issue. Recognizing your limits can be healthy and liberating. Attempting to force yourself when you're not ready can lead to increased self-judgment and frustration.

If you've made it this far, I'll assume you ARE ready to tackle procrastination. If so, pat yourself on the back! I truly mean it. Rewarding yourself for positive actions helps you move closer to the life you desire.

What is Procrastination?

At its core, procrastination is the act of putting tasks off despite knowing the negative consequences. But there's more to it: procrastination serves a psychological function.

Why Do We Procrastinate?

Why do we put things off even though we know it will cause stress? Psychologically, procrastination helps us avoid uncomfortable emotions such as insecurity, anxiety, guilt, or incompetence. For example:

• Avoiding starting a report might help you avoid feeling insecure or incompetent.

• Postponing calling a friend after missing their birthday might help you avoid guilt.

When you postpone tasks, you experience immediate relief from uncomfortable feelings. Psychologists call this negative reinforcement. The removal of something unpleasant becomes its own reward. The immediacy of this relief strengthens procrastination as a habit.

Personally, I don’t see anything inherently wrong with intentionally postponing something. The problem arises when procrastination happens on autopilot, leading to a sense of losing control over your time.

Strategies to Overcome Procrastination

1. Accept There is No Magic Solution

You must decide to face your task, despite discomfort. No external gadget, planner, or "life hack" will magically make this easy. Once you've truly accepted that discomfort is inevitable, you'll be better prepared and less startled when it arises.

2. Recognize that the Starting Point is the Hardest

Like riding a bike, you only need to muster the strength for that initial push. Momentum follows. I recommend my clients identify the smallest possible first step and commit to engaging with it for a brief period.

Examples of small steps:

• Writing a paper? Start by listing potential topics or simply opening a Word document.

• Doing taxes? Start by emailing your accountant to set up a meeting.

The first step must be extremely manageable. Telling yourself you must complete an entire task makes it easy to procrastinate. Breaking it down into smaller steps increases your likelihood of starting and gaining momentum.

If the initial step feels overwhelming, make it even smaller. Be humble about your limitations to avoid judgment and frustration. For example:

• Overwhelmed by planning weekly meals? Instead of immediately listing seven meals, start by deciding on just one meal, or even simpler, create and print a weekly meal table template.

The key is committing to a manageable first step and just getting started.

3. Schedule Regular Breaks

Regular breaks maintain productivity. Techniques like the Pomodoro Technique, working for 25 minutes followed by a 5-minute break, are particularly popular among people with ADHD. Adjust intervals based on your task.

Breaks have two key benefits:

• Refresh and replenish mental energy.

• Practicing "starting" repeatedly boosts confidence in your ability to overcome procrastination regularly.

4. Avoid "Reverse Perfectionism"

Don't fall into the trap of waiting for ideal circumstances. Waiting for everything to be "just right" often leads to indefinite delays. Acknowledge less-than-ideal conditions and find small steps you can take immediately. Consistently practicing this builds confidence and control over your time.

By applying these strategies consistently, you’ll build resilience and skills to consciously decide how you manage your time and reduce procrastination.