How to Stop Procrastinating

Remove digital and physical distractions by turning off notifications, clearing away distracting items, and cleaning your area.

Focus on an activity for a set amount of time (usually 25 minutes) and then follow it up with a break (usually five minutes).

Keep doing this (with reason) until the task is done.

Do a small, specific thing every time you participate in a certain activity. Try to truly believe that doing that small thing will help you with the task.

E.g. chewing a flavor of gum to study, putting on a certain pair of glasses before work, etc.

Over a period of time (usually a month or two), this will become a habit that makes it easier to perform a task.

Take a moment to stare at something for sixty seconds.

In most cases, it will cause you to instinctively want to do something else, even the task you had been avoiding.

Have the supplies you associate with a task in open view. This will make you feel more inclined to use them and partake in the task.

Set a certain time of the day to tackle tasks and stick to it every day.

This somewhat goes hand-in-hand with the “eat the frog“ method.

Break down the task into smaller steps, the easier and simpler, the better.

Track what you have to do and when you have to do it on a list.

If you have multiple tasks, organize them by priority using a number, letter, or color system and see if you can remove any.

If you’ve been working for a good portion of the day and exhaustion is the reason you’re procrastinating, try to take a break and recharge.

Visualize how great it would feel to overcome the task and imagine that you’ve already done what you were aiming to do.

Alternatively, visualize the consequences of failing to perform the task and use them as a motivator to keep moving forward.

Work with others to increase motivation and finish the task more quickly.

Try to bribe yourself with rewards to do the task. These rewards could be a break, a snack, an event, etc.

Identify why you’re procrastinating and what is making the task unappealing.

Try to negate these reasons if possible.

Work extends to fill the time allotted to it, so consider reducing the amount of time you have to do something.

This can help you finish tasks more quickly and make it easier to start due to the sense of urgency.

Make sure the goal or task fits the S.M.A.R.T. criteria.

• Specific (what exactly are you going to do?)
• Measureable (how will you measure and determine success?)
• Achievable (is it possible?)
• Relevant (why are you doing it and how will it affect you?)
• Time-Bound (when should it be done?)

Try to make it fun by connecting it to something else you enjoy.

E.g. listening to music while going for a run.

Make sure to only focus on one task at once.

Multitasking is the equivalent to switching between tabs—do only that and you will most likely get little to nothing done.

The failure to make as much progress can also result in more procrastination, as tasks can pile up and be a source of further stress and avoidance.

Try committing to something with a friend who will hold you accountable.

E.g. giving your friend fifty dollars that you can only get back if you go to the gym three times that week.

You can also do this online by posting about your commitment on social media, but make sure not to confuse telling others about it for progress.

If something can be done in two minutes, do it immediately.

If it’ll take longer to complete, just work on it for two minutes to get started and build momentum.

Create a to-do list for your distractions to allow you to better focus on the task at hand.

E.g. put “check email” on your distraction to-do list if a non-urgent reminder to do so comes up while you’re working.