5 Ways to Overcome Procrastination and Stay Focused

Hi, my name’s Sam and I’m a recovering procrastinator. If procrastination were an Olympic sport, I would have at least five gold medals by now. I’m not saying I’m proud of it, but I’ve spent way too many nights panicking at 2 a.m., rushing to finish something I should’ve started days ago.

For the longest time, I thought procrastination meant I was just lazy or unmotivated. But that’s not the case at all. I’ve learned that procrastination is less about laziness and more about fear—fear of failure, fear of the task being harder than you think, or even fear of not doing something “perfectly.”

If you’re reading this, chances are you’ve been stuck in the same cycle. Don’t worry—I’ve been there, and I promise it’s possible to break free. Here are five strategies that have helped me kick procrastination (well, mostly) and stay focused.

1. Start Ugly

Here’s the thing about procrastination: we build up tasks in our heads to the point where they feel impossible. The key? Just start. And I mean start ugly.

The first draft doesn’t have to be perfect. It just has to exist. Whether it’s writing an essay, cleaning the garage, or starting a project for work, give yourself permission to do a messy, imperfect first pass.

What worked for me:
When I was writing a big report for work, I used to agonize over the introduction, trying to make it perfect before moving on. Now, I just start with something like, “This report is about blah blah blah,” and keep going. Once I get the ball rolling, it’s much easier to refine it later.

2. Break It Down (Way Down)

One of my biggest mistakes was looking at tasks as giant, overwhelming mountains. Of course I avoided them—who wouldn’t? The trick is to break that mountain into tiny, manageable steps.

Example: Instead of “Write my resume,” I break it into micro-steps like:

• Choose a template.

• Write a rough draft of my skills section.

• Edit the formatting.

Every time you complete one tiny step, you get a little dopamine hit that motivates you to keep going.

What worked for me:
I once put off cleaning my closet for months. It felt like too much. But when I broke it into steps like “Sort shoes,” “Fold T-shirts,” and “Throw out broken hangers,” it suddenly felt doable.

3. Trick Your Brain with the 5-Minute Rule

One of the best pieces of advice I’ve ever received was this: Commit to working on something for just five minutes. If, after five minutes, you want to stop, you can.

Most of the time, you won’t stop. Starting is the hardest part, and once you’re in the flow, you’ll find it easier to keep going. But even if you only stick with it for five minutes, that’s still progress.

What worked for me:
I used this trick to tackle a 30-page reading assignment in college. I told myself, “Just read one page.” By the time I finished the first page, I figured, “Might as well read one more.” Before I knew it, I’d finished half the assignment.

4. Make Friends with Deadlines

Deadlines used to stress me out, but I’ve learned to use them to my advantage. Setting a realistic but firm deadline for yourself gives you something to aim for.

Pro tip: If it’s a self-imposed deadline, tell someone about it. Accountability works wonders. It’s much harder to bail on a deadline when you’ve promised someone else you’ll finish.

What worked for me:
When I wanted to launch my side business, I told a friend I’d send her my business plan by Friday. Knowing she’d ask me about it kept me motivated—and yes, I hit that deadline (barely).

5. Reward Yourself Along the Way

Let’s face it: we’re all a little motivated by rewards. Why not use that to your advantage? Break your task into milestones and treat yourself every time you hit one.

Examples of rewards:

• After writing 500 words, take a coffee break.

• Finish cleaning the kitchen? Watch an episode of your favorite show.

• Complete a big task? Order takeout from your favorite place.

What worked for me:
When I was studying for a certification exam, I rewarded myself with 10 minutes of music or watching some of my favorite YouTubers after every chapter I reviewed. It sounds silly, but it worked. I looked forward to those breaks, and they kept me going.

What I’ve Learned

Overcoming procrastination isn’t about suddenly becoming a superhuman who can focus for hours at a time. It’s about understanding your patterns, forgiving yourself when you slip up, and finding strategies that work for you.

Some days, I still struggle to get started. But now, instead of spiraling into guilt and frustration, I take a breath, pick one small step, and go from there. And honestly? That’s been life-changing.

Final Thoughts

If procrastination has you stuck, start small. Give the 5-minute rule a try. Break down that overwhelming task. Reward yourself when you make progress.

And remember: you’re not lazy. You’re not a failure. You’re human. With the right strategies (and a little patience), you can break free from procrastination and tackle whatever’s holding you back—one step at a time.

Now go crush that to-do list! Or at least start ugly. That’s progress, too.

PS- If your procrastination is very deeply ingrained and possibly triggering and no tips seem to help, you may be dealing with something more severe like avoidance, or you may even have an avoidance personality disorder. Learn more about avoidance.