How to avoid procrastination in 3 easy steps
Procrastination isn’t a character flaw; it’s a very human response to stress, uncertainty, or a task that feels unpleasant. The good news is that you don’t need 50 hacks to change it. A clearer “why”, a kinder focus, and simple accountability are enough to get you moving—today.
Why we put things off (and why that’s normal)
Quite a few of the frequent questions I receive from clients are about procrastination. No surprise: it touches almost everyone at some stage—whether it’s homework, admin, exercise, or that project you keep “researching” but never start. Often there’s a familiar pattern: you think about the objective, feel an abyss between imagination and reality, and the mind starts playing tricks. You picture everything that could go wrong, or every single step you “must” do before you’re allowed to begin. Pressure builds, energy drops, and confusion grows. Then… inaction. With inaction comes guilt and disappointment, which eclipse motivation and make tomorrow even harder.
If that sounds like you, you’re not alone. Many people living under chronic stress experience the same paralysis when a decision feels big or when life is already full. This article offers three connected steps—based on your original wisdom—to help you get traction again without adding complexity.
Step 1: Know your objective and your “why”
First of all, think about the objective you would like to achieve—and why. Your “why” is the inner reason that makes effort worthwhile. When you can feel it, your vision shifts: the task isn’t just a nuisance; it’s a bridge to something that matters.
Try these gentle prompts to clarify your “why”:
What will achieving this bring me as a result? (Time saved, money earned, a calmer home, better health?)
How will I feel afterwards? (Relief, pride, lightness, clarity?)
What will become easier once this is done? (Future paperwork, a conversation, the next training session?)
What’s the cost of not doing it? (Missed opportunity, late fee, lingering stress?)
Write your answers in plain language. Keep them visible where you work—the fewer mental steps to remember your “why”, the better. If your motivation still feels thin, check that the objective matches your current season of life. Goals change; let your “why” be honest.
Examples
Admin task (taxes): “Because I value peace of mind and clean records. When it’s done, I’ll feel organised and ready to focus on creative work.”
Exercise: “Because I want steadier energy for my kids and my projects. Afterward I feel clear‑headed and proud.”
Study: “Because this course opens doors I actually want. Completing modules gives me confidence.”
Why this matters: The mind exaggerates the pain of starting and discounts the relief of finishing. A clear “why” balances that bias. It doesn’t make the task fun; it makes it meaningful—and meaningful action is easier to choose.
Step 2: Focus on the positives (without pretending)
Secondly, look for the positive aspects of this task, rather than the annoying ones. You’re not gaslighting yourself or pretending it’s delightful. You’re simply choosing to pay attention to elements that give you energy instead of draining it. The brain follows attention; when you look for what helps, you find more of it.
Ways to shift focus kindly:
Value the process and the outcome. Notice what’s good about doing the task (order, momentum, clarity) and what’s good about having done the task (freedom, time, trust in yourself).
Use friendlier language. Replace “I have to” with “I choose to” or “I get to”, when it’s true. Language shapes emotion.
Make the context pleasant. A clear desk, a cup of tea, sunlight, your favourite instrumental playlist—small comforts soften resistance. You’re still doing the same task; you’re just doing it in a kinder environment.
Measure what uplifts. After each session, note one benefit you felt (less clutter, a solved problem, a lighter mood). Evidence trains the brain to expect a payoff.
If your mind keeps yelling “This is awful!”, acknowledge the complaint and redirect attention to anything helpful. You’re practising selective attention, not denial. The more often you notice genuine upsides, the less fuel there is for avoidance.
Example reframe
“This report is boring” → “Finishing it gives me Friday afternoon back.”
“Filing is tedious” → “A tidy system means next month’s task takes 15 minutes.”
“Gym is effort” → “Movement is how I look after future‑me.”
Why this matters: Motivation is contagious. When you connect the task to real benefits, even small ones, your body stops bracing against it. That unlocks just enough energy to begin.
Step 3: Bring in accountability (human, not harsh)
Last, but not least, involve someone else. As simple humans, we’re more likely to follow through when a promise includes another person. Accountability doesn’t mean shaming or pressure; it means companionship and gentle structure.
Options you can choose from:
A friend or peer. Send a quick message: “I’m doing 30 minutes on X now; I’ll text you when I’m done.” Follow up. Swap roles.
Focus together. Co‑work on a video call—quietly. Say hello, mute, work for 25–45 minutes, check in, repeat.
Share progress. Tell someone you trust what you’ll complete this week. Send a brief update on one agreed day. Keep it factual and kind.
A coach. If you prefer expert support and fewer decision loops, work with a coach who can help you set realistic goals, keep focus, and adapt when life happens.
Choose accountability that feels respectful and sustainable. If one option stops working, adjust—not as a failure, but as maintenance.
Why this matters: We are social beings. When we feel seen and supported, we access more courage and consistency. Accountability turns a private intention into a shared commitment, which is often the nudge we need to start.
Troubleshooting common blockers (using the same three steps)
“My why feels vague.” Return to step 1. Make it specific and personal. If the task truly doesn’t matter, either shrink it or drop it.
“I can’t find positives.” Look smaller. Perhaps you’ll enjoy the tidy result, the quiet focus, or the relief of finally sending the email.
“Accountability stresses me.” Choose a gentler version: one check‑in per week, or silent co‑working instead of daily messages.
“I keep waiting to feel ready.” Read your “why”, name one positive, tell your person, and begin for five minutes. Readiness often follows action, not the other way round.
“I slip back into old habits.” That’s expected under stress. Revisit your “why”, refresh your positives, and renew accountability. This is maintenance, not failure.
Recommendations (optional support that fits these steps)
If stress or emotional noise are draining your energy, complementary support can make the three steps easier to follow:
Coaching: structure and accountability tailored to your goals
Holistic therapies & Bach Flowers: when emotions sit behind avoidance
Master Stress (e-book): practical strategies for protecting energy and focus, free with kindly Unlimited
These options don’t add new techniques; they support the three you’re already using: purpose, positive focus, and accountability.
Closing encouragement
Please try these three steps and tell me how they work for you—your comment might encourage someone else to act. Remember that you can always count on a coach to help you achieve results faster. If you’d like a gentle start, book a complimentary 30‑minute video call and we’ll map the smallest step that fits your life:
Resources & next steps
Coaching: clarify goals, reduce friction, and build momentum
Holistic therapies & Bach Flowers: emotional balance to support action
Master Stress (e-book): practical strategies to protect energy and focus, free with Kindle Unlimited
Daily Digital Self‑Care Oracle: quick wellbeing prompts on the go
