Why Do We Procrastinate?
Procrastination is something we all struggle with at some point. It’s the act of delaying tasks even when we know they are important. But why do we do this?
Some common reasons include:
- Fear of failure – We delay tasks because we’re afraid of not doing them perfectly.
- Lack of motivation – Some tasks feel boring or overwhelming.
- Perfectionism – We want things to be done perfectly, so we never start.
- Distractions – Social media, TV, and other temptations take away our focus.
The good news is that procrastination is a habit—and like any habit, it can be changed!
Step 1: Break Tasks Into Smaller Steps
One of the main reasons we procrastinate is that a task seems too big or overwhelming. The best way to overcome this is to break it down into smaller, manageable steps.
For example, instead of thinking:
❌ “I need to write a 10-page report.”
Break it into smaller tasks:
✅ Research the topic for 30 minutes.
✅ Write an outline.
✅ Write one page at a time.
Why this works: Small steps feel easier to accomplish, and once you start, it’s easier to keep going.
Step 2: Use the “Two-Minute Rule”
The Two-Minute Rule states:
👉 If a task takes less than two minutes, do it immediately.
This includes simple things like:
- Replying to an email.
- Washing a dish after eating.
- Making your bed in the morning.
For larger tasks, use this rule to get started:
💡 “I will work on this for just two minutes.”
Often, once you begin, you’ll keep going and complete more than expected.
Step 3: Set Deadlines and Time Blocks
Deadlines create urgency and help us focus. If a task has no deadline, we tend to postpone it forever.
How to do this:
- Set a specific deadline – Instead of “I’ll do this later,” say, “I will finish this by 3 PM.”
- Use time blocks – Work for a set period (e.g., 25 minutes) with full focus, then take a short break. This is known as the Pomodoro Technique.
🔹 Example Pomodoro Schedule:
- Work for 25 minutes
- Take a 5-minute break
- Repeat 4 times, then take a longer break (15-30 minutes)
Why this works: Short bursts of focused work make tasks feel more manageable and prevent burnout.
Step 4: Eliminate Distractions
Distractions are one of the biggest reasons for procrastination. Identify what steals your time and remove it from your workspace.
🚫 Common distractions and solutions:
- Phone notifications – Put your phone on silent or use “Do Not Disturb” mode.
- Social media – Use website blockers like Freedom or Cold Turkey to limit access.
- Noisy environments – Use noise-canceling headphones or listen to focus music.
Why this works: When distractions are removed, you naturally become more focused and productive.
Step 5: Use Rewards to Stay Motivated
Rewarding yourself helps reinforce positive habits. Set up a reward system for completing important tasks.
🎉 Examples of rewards:
- After finishing a report, watch an episode of your favorite show.
- After studying for 2 hours, treat yourself to a snack or coffee.
- After a productive day, take a relaxing bath.
Why this works: Our brain loves rewards! Knowing that a fun reward is waiting for us makes it easier to stay motivated.
Step 6: Change Your Mindset About Productivity
Procrastination often comes from negative thoughts like:
❌ “I don’t feel like doing this now.”
❌ “I have plenty of time.”
❌ “I’ll be more motivated later.”
Instead, train yourself to think:
✅ “If I start now, I’ll be done sooner.”
✅ “Future me will thank me for doing this now.”
✅ “Progress is better than perfection.”
Bonus Tip: Use the “Five-Second Rule”
Mel Robbins, a famous motivational speaker, developed the Five-Second Rule:
Count down from 5 and take action immediately (5-4-3-2-1, GO!).
This helps override hesitation and prevents you from talking yourself out of doing something.
Final Thoughts
Overcoming procrastination isn’t about working harder—it’s about working smarter. By breaking tasks into smaller steps, using time management techniques, eliminating distractions, rewarding yourself, and shifting your mindset, you can become more productive and less stressed.
Remember: Start now, even if it’s just for two minutes!