10 Things To Do When Procrastination Kicks In

Do you struggle to make decisions or put things off for another time? In this article I’m exploring 10 things to do when procrastination kicks in.

DO YOU GET STUCK IN THE PROCRASTINATION CYCLE?

For many of us, procrastination is both our old friend and nemesis. Research has found that around 20% of adults procrastinate chronically even though it often causes stress. It’s so common, yet somehow still makes us feel guilty or frustrated with ourselves. We all know the cycle: you have something important to do, you put it off, and then guilt creeps in, making the task even harder to face.

In this article I’m sharing some ideas on what to do when procrastination kicks in.

1. Accept It Without the Guilt Trip

Firstly, let’s cut ourselves some slack. Procrastination happens to everyone, and it’s not always a sign of laziness or poor discipline. It’s often the mind’s way of avoiding stress or discomfort. That’s why we’re quick to delay tasks that seem overwhelming or tedious. So, if you find yourself procrastinating, try to accept it without spiralling into guilt. Instead of thinking, “Why can’t I just get this done?”, think, “Alright, I’m procrastinating. It’s okay. I’m human.” This simple shift can help reduce the stress around it, making it easier to take the next step.

2. Break Down the Task into Tiny Steps

One big reason we procrastinate is that tasks can feel huge, abstract, or even impossible. Let’s say you need to write a report for work. Instead of thinking about it as one big, looming task, try breaking it down into the smallest possible steps. Start with something super simple, like “Open my laptop and write the title” or “Gather the information I need.”

When a task is broken down into smaller pieces, it feels less daunting and more doable. This approach is called the “two-minute rule” in some productivity circles: if you can find an entry step that takes two minutes or less, you’re more likely to get started. It’s amazing how much easier it feels once you’ve taken that first tiny step.

3. Set a Timer for a Short Burst of Focus

Sometimes, all we need is a little nudge to get going, and a timer can be a great help. Try setting a timer for just 10 or 15 minutes and commit to working on the task for that short burst. Knowing there’s a set end time can make starting feel less overwhelming. Often, once you’ve begun, you’ll feel inclined to continue even after the timer goes off. And if not? No worries – at least you’ve made some progress, and you can always set the timer again for another short session later.

This time management technique, known as the Pomodoro Technique, can be particularly helpful for tasks that feel mentally heavy. Working in short bursts with breaks in between helps you stay engaged without feeling burnt out.

4. Reward Yourself for Small Wins

One reason procrastination feels so frustrating is that we often forget to acknowledge our efforts. We might finally get going on a task, but then immediately think about what’s next instead of giving ourselves credit. Celebrating small wins – even just ticking off one part of a task – can make a big difference in our motivation.

If you managed to write a few paragraphs, or even just created a structure for your task, take a moment to appreciate it. Treat yourself to a cup of tea, take a five-minute break, or give yourself a mental pat on the back. This positive reinforcement can help create a more encouraging cycle, making it easier to continue working rather than avoiding it.

5. Create a Supportive Environment

Our surroundings can play a big role in how we feel about a task. If your workspace is cluttered or you’re surrounded by distractions, it’s easy to lose focus and fall back into procrastination. Spend a few minutes setting up a space that feels comfortable and free of unnecessary distractions. Clear the area, put your phone on silent or in another room, and remove anything that might draw your attention away.

Sometimes, changing locations can help too. If you’ve been staring at the same desk for hours with little progress, try moving to a new space, like a café or a library. A fresh environment can often break the cycle of procrastination and make focusing a bit easier.

6. Understand What You’re Avoiding

If procrastination keeps coming back, it might be because the task itself is triggering some kind of resistance. And, often, the procrastinating that’s preventing you from getting started is actually making what you’re putting off even more difficult.

“Procrastination makes easy things hard, hard things harder.” – Mason Cooley

Take a moment to ask yourself why you’re avoiding it. Are you worried it won’t be good enough? Do you find it boring or frustrating? Sometimes, naming the reason helps us see that it’s not as daunting as it seems.

For example, if you’re avoiding a project because it feels complicated, maybe breaking it down further or asking for help is the way forward. Or if perfectionism is holding you back, remind yourself that getting something done is better than trying to make it perfect. Simply acknowledging what’s really holding you back can sometimes remove the block altogether.

7. Swap “I Have to” with “I Choose to”

Language has a huge impact on how we approach tasks. When we tell ourselves, “I have to finish this report”, it feels like a burden or obligation. Instead, try saying, “I choose to work on this report now.” This small change reframes the task as something you’re in control of, rather than something that’s controlling you.

Making that mental shift from “have to” to “choose to” reminds us that we’re in charge of our choices. It sounds minor, but feeling more agency can make it easier to get started and stay committed.

8. Remember That Done is Better than Perfect

Perfectionism is a massive driver of procrastination. If you’re holding off on a task because you feel it needs to be flawless, remind yourself that done is better than perfect. Realistically, very few things need to be perfect; they just need to be completed.

Think of it this way: if you get the task to a “good enough” stage, you can always come back and refine it if needed. But if you never get started because you’re aiming for perfection, it’ll stay unfinished. Practise letting go of the need for everything to be perfect. It’s liberating, and you might find that your “good enough” is actually quite brilliant!

9. Be Kind to Yourself and Don’t Dwell on Delays

Sometimes, we get so caught up in feeling bad about procrastinating that we forget the task itself isn’t the end of the world. If you’ve put something off, that’s okay. Being hard on yourself only adds to the stress. Instead, practise self-compassion. Tell yourself, “I may have delayed, but I’m here now, and I’m ready to get started.”

The less you dwell on past procrastination, the easier it is to make progress now. Forgive yourself for the time that’s passed, and focus on what you can do moving forward. Self-compassion is key to making procrastination less of a habit and more of an occasional hiccup.

10. Reflect and Learn from Each Experience

Finally, when you’ve finished the task, take a moment to reflect on what helped you get it done. Did breaking it into small steps work? Was setting a timer useful? Notice what strategies worked well so that you can use them again in the future.

Over time, this kind of reflection can help you become more aware of your procrastination patterns and, more importantly, what works to break them. Remember, procrastination is just a habit, and like any habit, it can be reshaped with a little awareness and patience. Here are some more productivity habits you might like to learn about.

CONCLUSION

So there are some ideas for when procrastination gets the better of us. Remember, everyone procrastinates from time to time, from getting a big work project completed to writing a book if you’re a budding author to just simply doing the dishes and keeping the home tidy.

Here are some more procrastination statistics that might show a) you’re not alone if you tend towards procrastination and b) how procrastination can affect us so negatively in different ways.

The key is to approach it without judgement, find small ways to make progress, and treat yourself with kindness along the way. Baby steps, getting started and being kind to yourself. These don’t just help with combatting procrastination, they help generally in life too!