top of page

Breaking the Cycle: Science-Based Tips to Overcome Procrastination

Procrastination can be a frustrating habit that affects us all at some point. Delaying or putting off tasks that require our attention can leave us feeling stressed, overwhelmed, and even disappointed in ourselves. But what causes us to procrastinate, and how can we overcome it?

To understand procrastination, we need to look at the science behind it. According to research, procrastination is often linked to our emotional state. We procrastinate to avoid those uncomfortable emotions when we're anxious, stressed, or overwhelmed. We may also struggle with procrastination if we lack motivation or need a clear understanding of the task.

So, how can we overcome procrastination? Here are some tips based on science that can help you break the cycle of procrastination and get things done:

  • Set clear goals.

One of the best ways to overcome procrastination is to set clear goals for yourself. Ensure your goals are achievable and measurable so that you can track your progress. When you have a specific goal in mind, it's easier to stay motivated and focused.

  • Break tasks into smaller chunks.

When faced with a big task, it can be overwhelming and easy to put off. Break the task into smaller, more manageable chunks to make things easier. This will help you stay focused and motivated, making you more likely to progress.

  • Use a timer.

Another helpful technique is to use a timer. Set a timer for a certain amount of time, and work on the task for that period. When the timer goes off, take a break and then set the timer again for another period. This technique can help you stay focused and avoid distractions.

  • Prioritize your tasks.

Prioritizing your tasks and focusing on the most important ones first is essential. Use tools like to-do lists or task managers to help you prioritize your tasks and stay organized. This will help you make progress and avoid getting bogged down in unimportant tasks.

  • Get help if you need it.

If you're struggling with procrastination, don't be afraid to ask for help. Talk to a friend, family member, or therapist who can offer support and guidance. Working with a coach or mentor who can help you set goals and stay accountable may also be helpful.

Remember, overcoming procrastination is a journey that takes time and effort. But with the right mindset and strategies, you can break the cycle of procrastination and achieve your goals. Don't be too hard on yourself if you slip up – dust yourself off and keep moving forward.

So, let's take action and work towards our goals, one step at a time. As the famous writer and poet Maya Angelou once said, "Nothing works unless you do." So, go ahead and take that first step – you've got this!

I struggle with procrastination daily; I know that my ADHD is also why I experience procrastination, but I know it is possible to overcome it with intentional effort! I highly recommend our Organizer Journal; it is a great way to start your fight against procrastination.

The journey may be challenging, but it's always worth it.

Andre Xavier


bottom of page