Inner Wellness Program

Stopping procrastination is about changing habits, not just finding motivation. Humans “waste time” for several psychological, emotional, and biological reasons—often as a coping mechanism or due to how our brains are wired. We’re evolutionarily wired to favor immediate gratification over long-term benefits. That’s why scrolling social media feels easier than studying for an exam. Sometimes we delay tasks because we’re afraid we won’t do them well. Perfectionists often procrastinate to avoid confronting imperfection.

When we don’t know where to start, our brain opts for inaction or escapes into distractions. Vague or complex goals can paralyze decision-making. Procrastination often isn’t about laziness—it’s about avoiding negative emotions like anxiety, boredom, or self-doubt that certain tasks trigger. Without a clear deadline or accountability, tasks feel less urgent. Many people only act when pressure builds (the “crisis mode” effect). When your mental energy is low, you’re more likely to default to low-effort, low-reward activities (like checking your phone or watching TV).

Here are 8 practical steps that can help procrastination:

1. Break Tasks into Smaller Steps

Large, vague tasks can feel overwhelming. Break them down into concrete, manageable actions. Instead of “write report,” start with “outline main sections.”

2. Use Time Blocks (Pomodoro Technique)

Work in short bursts (e.g., 25 minutes focused work, 5-minute break). This makes starting easier and builds momentum.

3. Remove Distractions

Put your phone in another room, use website blockers, or create a dedicated workspace to minimize temptation.

4. Set Clear Deadlines (Even for Small Tasks)

Self-imposed deadlines or accountability from others can create the urgency procrastinators often lack.

5. Use “Temptation Bundling”

Pair a task you want to do (e.g. listening to music) with something you’re avoiding (e.g. cleaning or doing admin work).

6. Start with Just 2 Minutes

Commit to doing just the first 2 minutes of a task. Often, getting started is the hardest part, and momentum follows.

7. Reflect on the Cost of Delay

Ask yourself: What will it cost me—emotionally, financially, or otherwise—if I keep putting this off?

8. Reward Progress, Not Just Completion

Celebrate small wins. This helps build positive reinforcement and breaks the all-or-nothing mindset.