How to Stop Procrastinating

Beat procrastination with proven techniques

⚡Quick Answer

2-minute rule: If quick, do it now. Break big tasks into tiny steps. Remove distractions. Understand why you

If a task takes less than 2 minutes, do it NOW. For bigger tasks, commit to working on it for just 2 minutes. Starting is the hardest part.

💡Often you'll continue past 2 minutes once you've started.

Don't write 'finish project.' Write: 'Open document. Write one paragraph.' Small steps feel achievable.

💡Each completed step gives a dopamine hit and motivation to continue.

Phone in another room. Close unnecessary tabs. Use website blockers. Create an environment where the right choice is easy.

💡It takes 23 minutes to refocus after a distraction!

Procrastination often masks fear (of failure, judgment, or even success). Ask: 'Why am I avoiding this?' Address the root cause.

💡Sometimes perfectionism is the enemy - 'done' beats 'perfect.'

Often fear of not doing it perfectly, or the task feeling overwhelming. Break it down and start imperfectly.

No, it's usually anxiety or overwhelm, not laziness. Lazy people don't feel bad about not working. Procrastinators do.

Research shows this is a myth. We do 'acceptable' work under pressure, not our best. Your brain tricks you.

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