Learn How to Overcome Procrastination: Expert Strategies for Lasting Change

The start of a new year often inspires us to reflect on our goals and embrace fresh opportunities for growth. January, with its promise of renewal, is the perfect time to tackle one of the most common barriers to progress: procrastination. Whether it’s delaying that daunting project or putting off personal goals, procrastination can often leave us feeling stuck. But what if we approached it with compassion and a growth mindset? Instead of seeing procrastination as a flaw, we can view it as a signal to explore deeper motivations, fears, and habits that shape our actions. 

LifeSpeak expert Anne Sophie Rettinger, counseling therapist at the Positive Psychology Clinic in Montreal, shares practical strategies for understanding and breaking the cycle of procrastination. From managing emotions to overcoming mental roadblocks and distractions, Anne Sophie offers actionable insights to help individuals and teams move forward with clarity, purpose, and balance. 

Do you often find yourself putting things off and are you wondering why? You’re not alone! Procrastination is a well-known phenomenon that affects us all at one time or another. But what exactly is procrastination? To understand this concept, a brief explanation is needed. 

What is procrastination?

In general, procrastination is the gap between intentions and actions. Imagine waking up fully intending to write a report for work. Yet, for some reason, this task becomes aversive, and you keep putting it off. In this type of situation, we experience an inner conflict: on the one hand, we want to accomplish our tasks, but on the other, we don’t feel like doing them.   

Reasons for procrastination—and solutions 

To break the procrastination cycle, we need to understand the reasons behind it that continue to feed the habit. Let’s look at some practical solutions to help you smoothly move towards managing your time and projects more effectively.   

Reason #1:  Avoiding discomfort 

Procrastination may occur when we consciously or unconsciously try to avoid discomfort.  

Here are some of the forms this discomfort can take: 

• Fear of the unknown and fear of failure: The unknown can cause anxiety, as can the possibility of failure. This fear can paralyze us, preventing us from committing to something or persevering in our efforts. 

• Mental effort: The mental effort required to start a task or keep our concentration can sometimes seem overwhelming. Procrastination can then appear as a tempting escape route from possible mental fatigue. 

• Avoiding difficult or boring tasks: It is common to avoid tasks that seem complex, daunting, or simply boring, and to prefer putting them off until later.  

Avoiding discomfort is often a defence strategy against feelings of anxiety, fear, frustration, boredom, and uncertainty associated with certain tasks. While it may offer immediate relief by allowing us to temporarily escape these unpleasant emotions, this flight from adversity can prove counterproductive in the long term.  

Here are a few practical solutions for taming and regulating unpleasant emotions, therefore reducing the tendency to procrastinate: 

• Practice mindfulness: Give yourself a few minutes every day to focus on the present moment. You can use meditation or conscious breathing to do so, or simply pay attention to your current feelings and emotions. This habit will enable you to better understand your emotional reactions to tasks and to create a sense of calm and balance in your body and mind. 
• Tolerate negative emotions: Rather than avoiding or repressing them, try to welcome them. Remember that these emotions are natural and that they are only temporary. In no way do they define your ability to accomplish the task. Over time, you will learn to tolerate them better, and this will reduce your tendency to procrastinate. 
• Inhibit the urge to procrastinate: When you feel negatively about a task, train yourself to resist the urge to put it off. Keep in mind that completing the task is often less stressful than avoiding tackling it and dealing with the consequences. You should also know that resisting the urge by refocusing your attention on the task at hand is like a muscle: the more you exercise it, the stronger and more effective it becomes. 

Reason #2: Lack of motivation and direction 

Sometimes you may lack motivation. A lack of clarity and direction can contribute to this feeling, which feeds procrastination. Here are some of the underlying reasons: 

• Unclear goals: Without well-defined goals, it can be difficult to know where to start or what direction to take. A blurred vision can lead to decision paralysis, which leaves us in a state of indecision. 

• Uncertainty about how to get started: Having no clear methods for approaching a task can create a mental barrier, preventing us from making effective progress. 

• Goals not being aligned with our values: When our goals do not resonate with our core values, it becomes hard to find the motivation needed to take action. A lack of alignment between our aspirations and our actions can lead us losing enthusiasm.  

Here are a few tips to help you regain your energy and refocus on what matters to you: 

• Reflect on what is really important: Take the time to ask yourself what really drives you to accomplish your tasks and reach your goals. What needs does this satisfy? How can this enrich your life if you continue on this path? Is this in line with your values? By understanding your deeper motivations, you will greatly improve your commitment to your tasks. 

• Set specific goals and take them one step at a time: Set goals that are specific, measurable, achievable, relevant, and time-bound to clarify your expectations and give you a clear direction to follow. Also, break any complex tasks down into smaller, more manageable steps. This approach will enable you to progress step by step, making tasks less daunting.  

• Plan ahead: Make your tasks and goals part of your schedule or create a daily routine. Having a clear, structured plan can help you stay on track and keep motivated. 

• Encourage yourself: Do not underestimate the power of positive reinforcement! Congratulate yourself on every bit of progress you make, no matter how small it is. Acknowledging your efforts can boost your self-confidence and motivate you to keep going. 

Reason #3:  Mental obstacles 

Self-limiting beliefs, self-critical self-talk and false promises of procrastination are significant factors that hinder our ability to act effectively. Here are some common examples of such obstacles: 

• “There’s no point in working on a task for just a few minutes”: This belief leads us to minimize the importance of small efforts, which discourages us from starting a task.  

• “I must do this task perfectly”: The quest for perfection often prevents us from completing, or even starting, projects because we fear we won’t live up to our own, or others’, expectations. 

• “I can’t change”: This fatalistic belief locks us into a helpless mentality, making us believe that our behaviors and habits can’t be changed. It can discourage us from taking action to improve our situation or change our procrastinating behaviors, leaving us in a state of stagnation. 

• “It’ll be easier to do it when…. ”: This waiting for an ideal moment or ideal conditions is another form of procrastination in disguise. By waiting until all the conditions are right to act, we deprive ourselves of the opportunity to make progress in the here and now.  

To overcome the psychological obstacles to procrastination, it is crucial to understand and transform that little voice inside our heads. Here are a few steps to help you do this:  

• Become aware: Pay attention to your internal dialogue. Identify the mental obstacles mentioned above or other negative thoughts that make you keep putting things off. 

• Change your internal dialogue: Replace limiting thoughts or beliefs with more positive, encouraging words. Try to see things in a more realistic and constructive light. 

• Adopt a growth mindset: Recognizing that you have the capacity to develop new skills and change your habits is essential. Develop a mindset that values learning and continuous improvement.

Reason #4: Distractions 

Non-stop distractions, whether from social media, notifications, or other external influences, can easily distract us from our priority tasks. This scattering of attention fuels procrastination, as it prevents us from fully engaging in our activities and making effective progress. 

To block these distractions, here are some practical solutions you might consider: 

• Managing notifications: To help you stay focused, take the time to turn off non-essential notifications during your working hours. Use “Do Not Disturb” modes or dedicated apps to block distractions, allowing you to fully immerse yourself in your tasks without being interrupted.  

• A suitable workspace: Create a soothing, organized workspace away from distractions to help you to focus for longer.  

• Managing attention: Use simple techniques like the Pomodoro Technique, i.e. working in 25-minute intervals followed by short breaks. Body doubling can also be beneficial: working alongside a silent person who shares your space to boost your commitment and concentration. 

Taking action in a balanced way 

By developing a caring attitude towards ourselves, we can confidently navigate through the challenges of procrastination without succumbing to toxic productivity principles. The solutions above aim to overcome these obstacles and adopt a balanced approach to time and task management.

Perseverance is the key to breaking the cycle of procrastination and moving towards greater fulfillment, both professionally and personally. Every day offers a new opportunity for learning and development. So, embrace these opportunities, learn from your experiences, and move forward steadily, even when challenges lie in your path! 

Looking to equip your team with the tools to overcome procrastination and work with clarity and confidence?

LifeSpeak’s expert-led resources provide practical strategies to help employees build resilience, manage stress, and stay engaged. Explore our full wellbeing suite, offering support for mental health, mindfulness, caregiving, and more. Book a demo today to see the difference LifeSpeak can make.

About the author: Anne Sophie Rettinger: Counseling therapist at the Positive Psychology Clinic in Montreal, mindfulness and yoga instructor

Anne Sophie is a counseling therapist at the Positive Psychology Clinic in Montreal. Her goal is to guide others towards personal and professional fulfillment and overall wellbeing. With a background integrating psychology, yoga, mindfulness, management, and communication, Anne Sophie offers a unique perspective for navigating an ever-changing world. Her goal is to contribute to sustainable transformation, on both an individual and collective scale, for a brighter, more balanced future.