beat delays, & achieve your goals
Identify the Root Cause
01
Procrastination isn’t just about laziness—it often stems from fear, perfectionism, or lack of motivation. Recognizing why you procrastinate is the first step toward change.
Use the 5-Second Rule
02
The 5-Second Rule, by Mel Robbins, helps break hesitation. Count backward from five and take immediate action before your brain talks you out of it.
Break Tasks into steps
03
Large tasks feel overwhelming, making procrastination tempting. Breaking them into bite-sized steps makes them easier to start and finish.
Set a 10-Minute Timer
04
Committing to just 10 minutes tricks your brain into starting. Once you begin, momentum often keeps you going.
Follow the 2-Minute Rule
05
If something takes less than two minutes, do it immediately. Small tasks pile up and contribute to procrastination.
06
Social media, notifications, and background noise can keep you stuck. Creating a focused work environment helps combat this.
Use the Pomodoro Technique
07
Work for 25 minutes, then take a 5-minute break. This method keeps your brain engaged and prevents burnout.
Set Deadlines (Even When There Are None)
08
Lack of urgency fuels procrastination. Self-imposed deadlines create a sense of responsibility and structure.
Work in a Productive Environment
09
Your surroundings affect your focus. A cluttered space often leads to a cluttered mind.
Use Positive Reinforcement
10
Rewarding yourself boosts motivation. Completing tasks should feel satisfying, not just another chore.
Find an Accountability Partner
11
Having someone hold you accountable increases your commitment to completing tasks.
Visualize the End Result
12
Imagine how great you’ll feel after completing a task. Visualization boosts motivation and reduces procrastination.
Embrace Imperfection
13
Perfectionism can lead to inaction. Instead of waiting for the perfect moment, just start.
Just Start!
14
The hardest part is beginning. Once you take that first step, momentum will carry you forward.