How do I stop procrastinating?

Procrastination is often less about laziness and more about managing uncomfortable emotions like anxiety, boredom, or fear of failure. To move past it, try these practical steps:

• Break it down: A large task can feel overwhelming. Break your work into the smallest possible "next action." Instead of "write the report," make your goal "open the document and write the title."
• The 5-minute rule: Commit to working on a task for just five minutes. Often, the hardest part is simply starting; once you begin, the momentum makes it easier to keep going.
• Manage your environment: Identify what distracts you—like your phone or background noise—and remove it. If you struggle to focus, try working in 25-minute blocks followed by a 5-minute break (the Pomodoro Technique).
• Practice self-compassion: If you do procrastinate, don't beat yourself up. Research shows that forgiving yourself for past procrastination reduces the likelihood of doing it again, whereas self-criticism often increases stress and delays.
• Prioritize the "Frog": Do your most difficult or anxiety-inducing task first thing in the morning. Once it is out of the way, the rest of your day will feel much lighter.

If you find that procrastination is consistently getting in the way of your daily life or health, it can sometimes be helpful to explore if there is an underlying reason, such as burnout or trouble with executive function. Start small, and be kind to yourself as you build these new habits.