How to Overcome Procrastination

If you’re wondering how to overcome procrastination or searching for scientific ways to stop procrastinating, we’ve got you covered. 

This article includes 7 ways to overcome procrastination.

Whether we’re therapists or clients—a quarter of us procrastinate. 

Research suggests that chronic procrastination rates could be as high as 20-25% in the general population—and certain populations, like students, experience even higher levels of procrastination. 

Even if you yourself don’t ever procrastinate, chances are a quarter of your clients are procrastinators.

There are numerous benefits of overcoming procrastination. Chronic procrastination can have a significantly negative impact on health, happiness, and well-being, which is why it’s so important—whether for yourself or your clients—to understand how to overcome procrastination.

So how, exactly, do you move past procrastination and get things done? Let’s dive into the scientific ways to stop procrastinating, and how they can improve your quality of life. 

The effects of procrastination

Before we jump into how to overcome procrastination, let’s cover why it’s so important to get it under control.

Some of the most common effects of procrastination include:

Increased anxiety

Procrastination can create a challenging feedback loop. First, you procrastinate doing a task, and then you feel anxious that you haven’t gotten the task done. Then, that anxiety makes it even harder to tackle the task—leading to even more anxious feelings.

“People tend to feel increased anxiety as their procrastination persists,” says therapist Julia Baum, LMHC, who is licensed in both New York and California. “It’s quite paradoxical because we tend to procrastinate when feeling nervous or uncomfortable about doing something—but putting it off leads to feeling even more anxious.”

Relationship issues

Chronic procrastination can also cause issues within relationships.

“Procrastination can lead to relationship conflict, when one or both partners aren’t following through on timely commitments,” says Baum. 

This can extend beyond intimate partner relationships, she adds. “”Friends and family can get fed up and find it rude if you’re perpetually late [as a result of procrastinating getting ready, getting things done, or leaving on time]—and those feelings can sour a relationship.”

Missed opportunities

Chronic procrastination can lead to feelings of overwhelm, like you’re drowning in a sea of to-do’s and just barely treading water.

And when you’re in that state, you often become so overwhelmed with what you have to do in the present moment that it’s hard to think about what you’d like to do in the future—and this can lead to missed opportunities or failure to set and/or hit goals.

“While you’re focused on what you needed to have done yesterday, you may not be able to see what’s ahead—focusing on opportunities to help your future goals,” says licensed therapist Dr. Monica Band, LPC. “This type of focus can delay personal growth, and always feeling one step behind doesn’t help with our levels of engagement or confidence.”

Challenging emotions

Procrastination doesn’t feel good—and, as such, chronic procrastination can lead to some seriously challenging emotions.

“Procrastination can feed our critical monster with more evidence as to our skewed—[aka] negative—perception of self,” says Band. “Clients who are down on themselves for not getting something done sooner or ‘when they were supposed to’ tend to personalize these behaviors as if they are defective or not as smart [or] capable as others.”

7 ways to overcome procrastination 

Clearly, procrastination can negatively impact your, or your client’s, life. 

So, the question “how to overcome procrastination” is an important one to ask.

Let’s take a look at 7 ways to overcome procrastination—including scientific ways to stop procrastinating:

1. “Eat the frog”

Many people procrastinate when they feel like a task is particularly challenging or off-putting. And the longer they put off that task, the harder it can become to get it done.

Consider tackling your most challenging or off-putting task first—a strategy called “eating the frog.”

“Eating the frog” eliminates your most dreaded task first, making all of your other tasks feel easier and more manageable—which can improve your overall productivity.

2. Reward yourself…

Another way to overcome procrastination is to incentivize yourself to get things done through a rewards system.

“Select a treat or pleasant activity that you grant yourself once the dreaded task is complete, and be sure to follow up with that reward,” says Baum.

Let’s say your client is struggling to keep their house clean. In this situation, you might encourage them to reward themselves after completing house chores with a massage or a new piece of home decor for every week they clean their home.

When you set up rewards for completing tasks, you are positively reinforcing productivity. And the more you look forward to the reward, the more likely you are to tackle the tasks in a timely manner—and the less likely you’ll be to procrastinate.

3. …Or penalize yourself

If you (or your client) do not respond to rewards or positive reinforcement, you can still incentivize yourself to get things done. You might just need to lean toward negative reinforcement—associating penalty with procrastination.

“Select a penalty and enforce it if you fail to complete the dreaded task,” says Baum. 

Let’s use the above example. Instead of getting a reward for every week the client completes their chore list, they would have a penalty for every day that they don’t complete their chores list—like not being able to watch TV or use the internet that evening.

This kind of penalty can help motivate the client to complete their tasks even when they don’t want to.

“Having a consequence in mind can motivate you to get things done in a timely fashion,” says Baum. “And if you don’t get it done but adhere to the penalty, it will make doing the task as planned much more appealing next time.”

4. Enlist an accountability partner

When researching how to overcome procrastination, one of the most recommended strategies was asking for help. 

More specifically, ask someone to hold you accountable..

According to a study from the American Society of Training and Development, you are 65% more likely to achieve a goal if you commit to it with another person—whether that be your therapist, friend, colleague, or mentor. 

In fact, data suggests mentorship is hugely beneficial to practitioners—particularly in setting and achieving professional goals.  

Identify the tasks that you procrastinate most—and then ask someone to hold you accountable for getting those tasks done. You can even ask them to participate! For example, “If you procrastinate exercising, sign up for a class so you’re expected to show up and bound to a time, or schedule a regular meetup with a friend for walks,” says Baum.

5. Take breaks

Some people procrastinate when they’re feeling overwhelmed. So, while it might sound counterintuitive, if you want to stop procrastinating, taking frequent breaks from challenging or overwhelming tasks may help you get those tasks done faster and more effectively.

And the good news? The breaks don’t have to be long in order to help you stop procrastinating and finish your tasks. 

For example, in one study, researchers found that taking “microbreaks” (like taking a short break to stretch, grab a coffee, or go for a walk) increased positive affect at work—which, in turn, improved performance. 

You can learn more about identifying the signs of burnout and how to alleviate the symptoms in our Self-Care Checklist.

6. Put your phone away

Distraction is another common driver of procrastination. If you want to stop procrastinating, it’s important to eliminate any distractions that might keep you from getting things done. 

And what is one of the biggest—and most present—distractions for most people? Our cell phones.

“We’ve conditioned ourselves to scroll and poke at our phones passively. So, when it’s near us, it’s hard not to get the urge to check it,” says Band. 

Putting your phone away can help eliminate digital distractions that are preventing you from getting through tasks, like mindlessly scrolling social media or obsessively checking email—helping you avoid distraction-related procrastination and get things done more easily. 

Make sure to actually put your phone somewhere you can’t see it, like in another room.  Research from the University of Texas found that just having your phone nearby—even when it’s turned off—can have a negative impact on cognitive function.

7. Use relaxation techniques

As mentioned, sometimes people avoid tasks because they find them stressful or overwhelming. If that’s the case, using relaxation techniques before tackling the task can help to minimize stress. And this can make it easier to stop procrastinating, engage with the task, and get it done.

“Practice relaxation techniques before starting the dreaded activity,” says Baum. “Box breathing or progressive muscle relaxation are easy ways to reduce your anxiety level, making it less stressful to start.”

You can even practice mindfulness in the daily running of your private practice. 

How to overcome procrastination with ADHD

While the 7 ways to overcome procrastination listed above can help most people, if you have ADHD, there are additional considerations you may want to consider to help kick your procrastination habit, like:

• Use visual reminders. If you tend to forget the tasks you’re working on, you may find it helpful to “[create] visual aids and frequent reminders, such as apps or task organizers,” says Band.
• Take advantage of your most productive hours. If you’re living with ADHD, it’s important to save your more challenging tasks for the times of day when you’re feeling your most productive—and cut yourself slack during times when it’s especially challenging to focus or get things done. “There are just moments in the day where you feel more awake than others,” says Band. “Capitalize on your energy and focus on the tasks most complex or difficult during those periods.”
• Get support. If you have ADHD and struggle with procrastination, you don’t have to manage it alone. Consider seeking out “assessment, medication, and/or professional support,” says Band.

How to overcome procrastination as a student

While anyone can procrastinate, chronic procrastination is especially common among students. In fact, researchers estimate that over 70% of university students in North America consider themselves to be procrastinators.
Need tips on how to overcome procrastination for students?

Some strategies for students wondering how to overcome procrastination include: 

Tap into available resources

Most schools have a variety of resources to help students overcome common issues—including procrastination. 

“Identify your resources,” says Band. “Schools can offer a variety of free or reduced cost services on campus and online…for supporting different styles of learning.”

Get a coach or tutor

For students that need more one-on-one support, working with a coach or tutor to help them overcome their procrastination can be helpful. “Find your career center, writing center, and counseling center, which can offer different ways of support through coaching and tutoring,” says Band.

Enlist your friends

Because such a high percentage of students procrastinate, chances are, students have friends who also struggle with procrastination—and working together to overcome it can be an effective way to get things done. 

“Share your commitment to getting things done with your close friends and invite them to do the same,” says Baum. “Encourage and support each other, and help out if appropriate—such as helping your friend clean their room and then having them help you with yours.”

Hopefully the 7 ways to overcome procrastination and other suggestions in this article will help clients and practitioners incorporate strategies that can be shared with others. 

And, when someone asks us: “do you know how to overcome procrastination?” We’ll have plenty of tips to share.

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