As we start the new year it’s natural to think about what we want to change or improve upon. Some people might have “stop procrastinating” on their list of resolutions, along with the usual things like eat better, exercise regularly, save money, spend less time on social media and get more sleep. I usually don’t make resolutions, but this year I’m making one: I want to stop procrastinating because of the stress it causes and the negative impact it has on my life and work.
At some point, most of us will procrastinate. We delay starting a project or completing a task, even when we know the stress it will bring and the impact it will have on our other work. Even the threat of a looming, critical deadline sometimes isn’t enough to motivate us to act. Why do we do this?
Contrary to widespread belief, procrastination isn’t simply laziness, lack of discipline or poor time management. Instead, it’s a complex behavior rooted in our emotions, habits and even brain chemistry.
At its core, procrastination is about avoiding discomfort. When faced with a task that feels overwhelming, stressful, or boring, our brains seek relief by pushing it off until “later.” Avoiding the task gives us temporary comfort but often leads to more pressure and guilt.
Science Behind Procrastination
According to neuroscientists, procrastination is a battle between two parts of the brain: the limbic system, which seeks pleasure and avoids pain, and the prefrontal cortex, which handles planning and impulse control. When the limbic system wins, we opt for short-term comfort—like scrolling social media or organizing our desk—instead of tackling the task at hand. I am known to do both of those things!
Our thought patterns and emotions and how we regulate them are also key factors. People procrastinate to cope with anxiety, fear of failure or perfectionism. Tasks that seem too big, unclear or lacking immediate rewards can stop us in our tracks. For some people, procrastination is a way to manage negative emotions, even knowing it will cause more stress later.
Tips to Stop Procrastinating
Now that we understand more about why we procrastinate, let’s look at some ways to change this tendency. The rewards that come from not procrastinating include a sense of accomplishment and control, improved productivity, less stress and more self-compassion. Bonus: many of these tips can also help you achieve New Year’s Resolutions!
1. Break Tasks and Goals into Smaller Steps
Big tasks and goals can feel overwhelming. Divide them into smaller, achievable tasks. Each small win builds confidence and momentum, making it easier to keep going. Checking these smaller steps off your to-do list also adds a sense of accomplishment.
2. Determine the Best Time to Manage the Most Difficult Task
Are you at your best early in the morning, or do you prefer to get other work out of the way before you take on an important or challenging task? Everyone works differently, and knowing your style goes a long way to helping to avoid procrastination. I prefer to start my day with a challenging project because I’m at my most productive in the morning. Consistent routines reduce decision fatigue and make starting tasks automatic.
3. Set Specific Deadlines and Time Limits
It’s easy to put off work that doesn’t have a firm deadline. We all have items on our to-do lists that linger way longer than they should. Assign concrete deadlines or use techniques like the Pomodoro method (work for 25 minutes, then take a 5-minute break) to create structure and urgency.
4. Minimize Distractions in Your Work Environment
Make sure your workspace is clean and organized, silence notifications, make sure you have plenty of water/coffee/tea and a snack, so you’re not tempted to jump up and run to the kitchen often. Avoid the temptation to check email, news feeds or social media “just for a minute” because you’ll lose focus and time.
5. Use Rewards and Accountability
Acknowledge and reward your progress, no matter how minor. Motivate yourself with small rewards for completing tasks; this can help reinforce positive habits and boost motivation. Share your commitment to stop procrastinating with a friend or colleague who can help keep you accountable.
6. Understand Your Triggers
Notice when and why you procrastinate. Are you avoiding discomfort, fear of failure or perfectionism? Identifying your patterns helps you address the root cause.
7. Practice Self-Compassion
Setbacks are normal. Instead of letting them derail you, treat yourself with kindness and patience. Progress isn’t always linear, and it’s okay to start again after a slip. Don’t berate yourself for procrastinating. Recognize that it’s a common struggle and treat yourself with kindness. This reduces guilt and makes it easier to get back on track.