How to Stop Procrastinating? Tips to Build Lasting Habits

I am sure you are familiar with the situation when you have an important task to do, but instead of getting started you suddenly remember you were supposed to clean your desk, check social media, or make coffee number three. Procrastination is something most of us struggle with – putting off activities, even those that are important to us.

The problem is that the longer we put something off, the harder it is to get started. And the more unfinished tasks, the greater the frustration and stress. How can we change it? The key is to build lasting habits that will help you act consistently and effectively. Where should you start? Here are some proven methods!

 

1. Understand the Reason Behind Your Procrastination

Before you start fighting procrastination, think about what is really causing you to put things off. The most common causes are:

🔹 Perfectionism – the fear of not completing a task perfectly stops you from even starting.
🔹 Fear of failure – if something seems difficult, we put it off to avoid disappointment.
🔹 Too distant a goal – the lack of a specific plan means we don’t know where to start.
🔹 Lack of motivation – when a task seems boring or unimportant, it is easy to find excuses.

→ How can you deal with it?
– Break the task into smaller manageable steps – starting small reduces resistance.
– Focus on the process, not the perfect result.

 

2. Set Small, Definite Habits

🔹 Do you want to work out regularly? Start with 5 minutes of exercise every day.
🔹 Would you like to read more books? Pencil in 10 minutes of reading every day.
🔹 Fancy a healthy diet?  Add one vegetable to every meal.

Small changes are much easier to sustain than big revolutions!

💡 Use the 2-minute method – if something takes less than 2 minutes (e.g. writing an email, washing the dishes, packing your gym bag), do it right away.

 

3. Overcome Resistance – Begin with the First Step

The hardest part is getting started. So don’t think about the whole task and focus on the first step instead:

✅ If you have a report to write, open the file and write down the first sentence.
✅ If you want to do a workout, put on your sports clothes.
✅ If you have a whole inbox of emails to sort through, reply to one of them.

🔹 Start, even if you don’t have the motivation. A paradox? Not really! It’s the action that generates the motivation, not the other way around.

 

4. Use the Pomodoro Technique

If you find it hard to focus, try the Pomodoro method:

• Work for 25 minutes without any distractions.
• Take a 5-minute break.
• Repeat the cycle 4 times, then take a longer break.

Why does it work? Because your brain accepts short blocks of time more easily than the thought of working for hours without a moment to breathe.

 

5. Remove Distractions and Create a Supportive Environment

Your surroundings influence your actions!

• Turn off notifications on your phone and computer.
• Prepare your workspace – a tidy desk helps you concentrate.
• Use music to help you focus – e.g. white noise or nature sounds (you can find these types of tracks in my Diet & Training by Ann app in the Balance tab).

🔹 If your brain associates a particular place with work (e.g. a specific desk), it will be easier for you to get into action mode.

 

6. Reward Yourself for Progress

Every little step deserves appreciation!

✅ Have you finally managed to complete a task that you had been putting off for too long? Watch an episode of your favorite series.
✅ Workout done? Drink some delicious coffee and enjoy the satisfaction.
✅ Finished an important project? Take a break and go for a walk.

💡 Our brain likes rewards, so building habits will become much easier!

 

7. Follow the Don’t break the Chain Rule

This method involves regularly performing small actions and marking them on your calendar.

📌 Take a small step towards your goal every day – be it 10 minutes of learning a language, 5 minutes of exercise, writing down one thought in a journal.

Each subsequent day builds a chain of regularity that is difficult to break, because it would be a pity to waste the results achieved so far!

 

Summary – Act, Don’t Postpone!

💡 How to stop procrastinating?

✔ Understand why you procrastinate and break tasks into smaller manageable steps.
✔ Create specific habits that are easy to maintain.
✔ Start with the first step without thinking about the entire task.
✔ Use the Pomodoro method to focus on small chunks of work.
✔ Remove distractions, create a favorable environment.
✔ Reward yourself for progress to keep your motivation growing.
✔ Don’t break the chain – regularity is the key to success.

The crucial thing? Just start. Don’t wait for the perfect moment because it doesn’t exist. Every single action, even the smallest one, brings you closer to your goal!

What about you? What do you put off the most? What helps you build habits? Let me know in the comments!