Overcoming Procrastination: Tips and Strategies for Taking Action

Ah, procrastination. That sneaky little habit we all swear we’ll kick tomorrow. It’s like an unwanted guest who shows up at the worst times—when you’ve got a deadline, when you promised to clean the house, or when you told yourself you'd finally start exercising. I know the feeling all too well. I’ve been there, staring at the blinking cursor on my screen, convincing myself that scrolling through social media just *one more time* will somehow spark the creativity I need to write. Spoiler alert: it never does.

So, how do we tackle procrastination head-on and actually get stuff done? In this article, we’ll dig into what procrastination really is, why it happens, and most importantly, how we can beat it with practical, actionable strategies (and maybe a bit of humor along the way).

What Is Procrastination?

Procrastination is the act of delaying or postponing something. In simpler terms, it’s that voice in your head that says, "I’ll do it later" when you know full well "later" might never come. Psychologists define it as a gap between intention and action—a time when we intend to do something but don’t follow through (Sirois & Pychyl, 2013). Sound familiar?

Let me tell you a story. A few months ago, I promised myself I’d start waking up earlier to get more done in the mornings. I even bought one of those fancy alarm clocks that simulates a sunrise, because clearly, my procrastination problem could be solved with technology, right? Wrong. Every morning, I found a reason to hit snooze—"just five more minutes." Before I knew it, weeks had gone by, and the habit I had intended to build was nowhere in sight. Classic procrastination.

Why Do We Procrastinate?

Here’s the kicker: procrastination isn’t just about laziness or poor time management. It goes deeper. In many cases, procrastination is tied to emotions—avoiding tasks because we associate them with feelings of anxiety, boredom, or even fear of failure. When a task feels overwhelming or we’re uncertain about how to start, it’s easy to push it to the side and distract ourselves with less important (but more enjoyable) activities.

According to researchers, procrastination is a form of “short-term mood repair.” Essentially, we avoid tasks that make us feel uncomfortable by doing something that gives us instant gratification instead, like binge-watching our favorite TV show or reorganizing the pantry (which somehow becomes a priority when you’re avoiding a big project) (Ferrari, 2010).

Anecdote Alert: My Battle with Email

Here’s another personal example. I used to have a serious email backlog problem. Every time I opened my inbox, I felt a wave of dread. Rather than tackling the problem head-on, I’d find myself doing anything else. Organizing my bookshelf? Sure. Browsing Amazon for things I didn’t need? Absolutely. Anything to avoid the email monster. The problem only got worse the longer I waited, which, of course, made me procrastinate even more.

How to Overcome Procrastination

So, how do you break free from the cycle of procrastination? It’s not easy, but with the right strategies, you can learn to take action, even when you don’t feel like it. Here are some tried-and-true tips that have helped me (and many others) turn the tide against procrastination.

1. Break Tasks into Smaller Steps

One of the biggest reasons we procrastinate is that tasks feel too large and overwhelming. The key is to break them down into bite-sized, manageable pieces. For example, if I need to write a 2,000-word article, the idea of sitting down to do it all at once can feel daunting. But if I tell myself, "Let’s just start with 200 words," suddenly the task feels much more achievable.

2. Use the Two-Minute Rule

This is one of my favorite tricks. The two-minute rule is simple: if a task will take less than two minutes to do, do it immediately. This is especially effective for those pesky little chores that pile up, like replying to a quick email or washing a dish. Once you’ve started, you might even find that you’re motivated to keep going.

3. Focus on Progress, Not Perfection

Perfectionism is a major culprit behind procrastination. We put off tasks because we want everything to be perfect, and the fear of not getting it right can paralyze us. But here’s the truth: done is better than perfect. I’ve learned that it’s more important to make progress, even if it’s messy, than to wait for the perfect moment that never comes.

4. Set Deadlines (Even for Yourself)

When you don’t have a clear deadline, it’s easy to keep pushing things off indefinitely. Setting specific deadlines—even for tasks that don’t have a firm due date—can give you the urgency you need to take action. I’ve found that giving myself a deadline, even a self-imposed one, helps me stay focused and accountable.

5. Remove Distractions

Let’s face it, we live in a world full of distractions. Social media, Netflix, our phones—it’s all too easy to get sidetracked. I’ve found that the best way to get things done is to eliminate distractions altogether. That means turning off notifications, setting my phone in another room, and creating a workspace that’s free from temptations. Once I do that, it’s much easier to get in the zone and focus on the task at hand.

6. Reward Yourself

Sometimes, you just need a little extra motivation. One trick that works for me is rewarding myself after completing a task. It doesn’t have to be anything big—sometimes it’s as simple as allowing myself a 10-minute break or treating myself to a favorite snack. The anticipation of the reward can give you the push you need to get started.

Solutions to Common Procrastination Problems

Let’s talk about some common problems that lead to procrastination and how we can overcome them.

Problem: Fear of Failure

Solution: Shift your mindset. Instead of focusing on the potential for failure, focus on what you can learn from the experience. Remember, failure is a natural part of growth, and every step you take—whether successful or not—moves you forward.

Problem: Feeling Overwhelmed

Solution: Break it down, one step at a time. Tackle the smallest part of the task first, and build momentum from there. The act of starting, even with a tiny step, often reduces the feeling of overwhelm.

Problem: Lack of Motivation

Solution: Sometimes motivation doesn’t come until you start. I’ve found that action breeds motivation, not the other way around. Don’t wait to feel motivated—just start, and the motivation will follow.

The Brian Tracy Connection: Resources to Empower Your Journey

If you’re looking for more guidance on how to overcome procrastination and take control of your time, I highly recommend exploring the resources from Brian Tracy. He’s been a pioneer in personal development for decades, and his techniques for time management and productivity are incredibly effective. His book "Eat That Frog!" is a must-read for anyone struggling with procrastination. In it, he emphasizes the importance of tackling your hardest task first thing in the morning—getting it out of the way so that everything else feels easier in comparison.

Brian Tracy also offers courses and seminars that dive deeper into goal setting, productivity, and personal development. His practical, no-nonsense approach has helped millions of people worldwide, including me, and I believe it can help you too. If you’re ready to stop procrastinating and start making real progress, his material is a fantastic place to start.