Do you know the feeling when you know exactly what you should be doing, but you simply don’t do it? Instead, you push tasks aside and busy yourself with something else?
It seems like something inside you is holding you back. Perhaps you even have the time right now to start immediately, but instead, you find yourself cleaning your apartment or organizing your wardrobe. Even though you clearly know what should be more important at the moment.
I know this feeling all too well. But I must say: I’ve gotten pretty good at handling it now – mostly because I started consciously observing my behavior.
I recognized my behavioral patterns and learned which triggers lead me to procrastination – and what I can do about it.
For example, I’ve noticed: Whenever I feel overwhelmed by the sheer amount of tasks, I start procrastinating. Or after long periods of being a “workaholic” without real breaks. Sometimes, it happens on perfectly normal days when I come home exhausted after a long day and would rather just lie on the couch.
The first step feels too big. Just thinking about the long to-do list drains my energy.
So instead, I do something else. I clean, tidy up, or chill on the sofa.
But why do I prefer active tasks like cleaning or tidying? Because they give me a sense of accomplishment – something visible. Also, they’re simple. They don’t require much effort or thinking.
What I’ve learned:
Procrastination is not a character flaw – it’s human.
It’s not about laziness – it’s about internal blocks.
And: You can learn to handle it differently.
Why do we procrastinate?
The reasons for procrastinating can vary widely – and often they’re very personal.
For me, the main ones are:
- Overwhelm: When too many tasks pile up, I often don’t know where to start – so I postpone everything. Especially the important stuff. I’d rather clean because it gives immediate satisfaction.
- Perfectionism: The desire to do things perfectly blocks me so much that I don’t even start.
- Exhaustion: After a long day, I’m simply tired. Coming home, cooking, walking the dog – I’d rather just lie on the couch instead of working on the blog. I’ve noticed if I consciously schedule restful breaks and know exactly when my “working day” ends, I’m less prone to procrastination.
- Distraction: Phone, chores, social media – there’s always something easier and more appealing than the task at hand.
Don’t identify yourself with procrastination
“You’re not a procrastinator. You just have a habit of procrastinating.”
I find this sentence very fitting and important. There’s a difference between saying: “That’s just how I am,” and asking yourself: “What can I do differently?”
You can learn to deal with these feelings. You can learn to do tasks you don’t enjoy – without overwhelming or judging yourself.
It’s not about being hard on yourself – but some things simply have to be done. That’s why it’s helpful to develop little tricks to gently outsmart your inner procrastinator.
9 Strategies Against Procrastination
Here are some methods that help me – maybe they’ll help you too:
1. Allow Mistakes & Let Go of Perfection
I delayed launching this blog forever because I wanted to optimize the website. I wanted to have content planned out for an entire year.
Only when I told myself: “It doesn’t have to be perfect. I just need to start – improvements can come later,” did it become easier.
Starting imperfectly is always better than not starting at all.
2. The 5-Minute Rule
When a task feels long or exhausting, I tell myself: “Only 5 minutes. I’ll do it just for five minutes, then I can stop.”
This lowers the barrier, and usually, I continue working much longer.
Even if not, five minutes are still better than zero.
3. Pomodoro Technique
The Pomodoro Technique is a popular time-management method. You work in short, focused intervals – usually 25 minutes – followed by a 5-minute break. These intervals are called “Pomodoros.” After four intervals, you take a longer break (e.g., 15–30 minutes). The method’s name comes from a tomato-shaped kitchen timer (“Pomodoro” is Italian for tomato), originally used to develop this technique.
The goal is to minimize distractions, work with more focus, and regularly refresh your brain.
I love this method – though often, like the 5-minute rule, I end up working longer. (I definitely need to practice taking short breaks more often 🙈). But it helps me to get started.
Tip: Really try following it exactly: 25 minutes of focused work, 5 minutes of rest. Later, adjust the intervals to your needs. And don’t forget the breaks – they’re crucial. 😉
4. Break Tasks into Smaller Steps
Large projects can feel overwhelming: writing papers for university, preparing for exams, organizing the wardrobe, clearing the basement, or cleaning the kitchen… If you look at it all at once, it seems too much.
Break these tasks into small, clear steps. Example: “Doing taxes” → “Open folder” → “Sort receipts.”
Or tell yourself: “Today, I’ll just clean one drawer.”
You make progress – and still have energy for other things.
5. Create a Productive Environment
Messiness distracts. A cluttered desk encourages you to do everything but the task at hand. Suddenly you’re cleaning instead of starting.
Create a pleasant, tidy environment. Put your phone on airplane mode, close distracting tabs, and start working – your mind will thank you.
6. Focused To-do Lists
Planning is important – but you can lose yourself in it. Too many tasks can demotivate you, especially if you don’t complete them all.
Plan consciously. Find a method that truly helps – to-do lists, time blocks, weekly plans…
Set a maximum of 3 main tasks per day. This maintains focus and prevents overwhelm.
Reflect on your planning: What worked? What didn’t?
7. Reward System
Not every small task needs a reward – but something nice at day’s end is motivating. A walk, coffee, or an episode of your favorite show… little joys motivate and make you feel that your effort is worth it.
8. The 3-2-1 Method
Sometimes even the 5-minute rule feels too hard. In these moments, I tell myself: “Alright, Liv – 3, 2, 1 – go!”
Then I start. Without overthinking.
Why does it work? Honestly, I have no idea – but it helps.
Probably because it interrupts hesitation before your brain can produce excuses. It’s like a mental countdown.
Try it out. 😊
9. Practice Self-Compassion
Self-compassion means not judging yourself harshly, but being kind and understanding – the same kindness you’d show others.
Don’t blame yourself for procrastinating. It’s human. You’re not a machine – you don’t have to do everything every day.
If you plan too strictly, you’ll overwhelm yourself and eventually burn out. Be patient with yourself. Do one task at a time.
Progress step-by-step – and be proud of each one.
Small Steps Instead of Big Pressure
Procrastination is a sign of internal tension – not weakness or laziness.
You don’t need a perfect plan or super motivation.
You just need a small start.
So: Take a deep breath.
Count down from three – three, two, one…
And just start. 💛
You’ve got this – I believe in you!
Much love and success,
Liv
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