5 Strategies to Beat Procrastination

by Patrycja Janik
View the authors Profile

Many think procrastination stems from laziness or poor time management, but it often comes from fear - fear of failure, judgment, or even success. Sometimes we procrastinate by filling our time with distractions or excuses to avoid tasks that make us uncomfortable or vulnerable.

But stepping outside our comfort zone can lead to growth, and unexpected joy.

Below are 5 simple strategies that will help you beat procrastination:

1) Be Kind to Yourself
Replace negative self-talk with encouraging thoughts. Instead of “I can’t do this,” try: “Once I start, it’ll feel easier.” Treat yourself like you’d support a friend.

2) Interrupt the Pattern
Break the cycle of procrastination with a simple reset. Use a phrase like “Just start” or “Progress, not perfection” to refocus your mind. Pair it with an action, like clapping your hands or taking a deep breath, to shift gears and get moving.

3) Break It Down
Overwhelmed? Start small. Focus on the next step - not the entire task. For example: Don’t clean the whole house; just put away one item.

4) Commit to 5 Minutes
Promise yourself to work for just five minutes. Studies show 80% of people keep going once they start. Even if you stop, you’re still closer to your goal!

5) Make It Enjoyable or Rewarding
Pair the task with something you love. Listen to upbeat music, sip your favourite drink, or treat yourself when you’re done.

Action Tip: Pick one of these strategies and apply it to something you’ve been avoiding today. The hardest step is the first one - so start small!