Effective Way To Reduce Procrastination

From Procrastinator to Productivity Master: Learn How to Overcome Procrastination and Ignite Success

Written by Dan Grisoni

Have you ever found yourself trapped in the clutches of procrastination, delaying important tasks by getting caught up in trivial distractions? We’ve all been there! Instead of tackling that looming deadline, we find ourselves tidying our inbox, planning social gatherings, or mindlessly scrolling through our favorite social media feeds. It’s a struggle we can all relate to – the notorious procrastination.

Procrastination, the art of putting off decisions and actions that should be done promptly, is a challenge that has plagued us all at some point. But have you ever wondered why we fall into this cycle of delay? In this blog, we will explore the mechanics behind procrastination and discover effective strategies to overcome it. Get ready to unlock your true potential and conquer the procrastination monster once and for all!

3 top reasons why people procrastinate

Why do people procrastinate? It usually comes down to one of these three reasons:

Reason 1: Lack of good habits and systems

One of the main reasons people tend to procrastinate is the absence of good habits and systems in their lives. Even if you possess a strong sense of discipline, the lack of established routines and effective systems can lead to thoughts of procrastination creeping into your mind. Without proper habits and systems in place, the task at hand may seem overwhelming, causing you to delay or avoid it altogether.

Reason 2: Inability to Deal with Specific Emotions

Boredom and anxiety are emotions that can be challenging to control. This is precisely why procrastination often becomes an enticing escape. With a cluttered mind, it becomes difficult to focus on your tasks, making it essential to find relaxation techniques and inner calmness to overcome procrastination.

Reason 3: Flawed Thinking Patterns

One not-so-obvious reason people procrastinate is that they don’t have a clear understanding of their priorities. This lack of clarity can lead to a disorganized approach to tasks, making it difficult to effectively manage time and complete essential responsibilities. By unraveling the tangled web of flawed thinking patterns, we can gain valuable insights and develop practical techniques to prioritize effectively and conquer procrastination.

In this blog, I will comprehensively explore everything you need to know about procrastination and provide guidance on how to avoid it, particularly during crucial periods and significant moments so you climb out of the procrastination bucket and start taking action!

Overcoming Procrastination

Everyone is familiar with procrastination. When we procrastinate, we abandon the critical tasks assigned to us and do nothing productive during our free time. Eventually, we regret the procrastinating and wish we had started earlier.

The cycle of procrastination begins with delaying important tasks, leading to further delays, increased slacking, and an increasing amount of time spent avoiding work. Eventually, work is faced only when it becomes unavoidable, resulting in unfinished crucial tasks and perpetuating the cycle.

Does that cycle sound familiar?

In order to break the cycle, procrastinators must gain a deeper understanding of the problem in order to effectively address and overcome it. But let’s be kind to ourselves while we’re doing that! When you recognize your challenges and start taking positive action, little by little you can break free from the cycle of procrastination and achieve greater success in your life.

Why am I procrastinating so much?

why am I procrastinating too much

This is an excellent time to bring science into our discussion so we can better understand why people procrastinate. Studies in behavioral psychology have uncovered a concept known as “time inconsistency.” This phenomenon describes the human brain’s inclination to place greater value on immediate rewards, as opposed to future benefits and rewards that require a longer-term commitment.

Another study on coping and procrastination revealed that approximately 20-25% of adults across the globe suffer from chronic procrastination. Procrastination can seriously throw a wrench in your functionality and mess with your mental health, no doubt about it. But guess what? It can also take a toll on your physical well-being. Imagine pushing off important treatments or dealing with sky-high stress levels. Procrastination is also associated with various issues, such as depression, anxiety, low self-esteem, ADHD, and poor study habits.

That’s why it’s crucial to understand the downsides of procrastination and take steps to steer clear of those risks. Your health and happiness should always take priority.

Common Reasons People Procrastinate

Let’s explore some common reasons why people tend to procrastinate. Understanding these factors can help us navigate through this habit and find ways to overcome it.

Feeling Bored

When the tasks at hand fail to capture our attention, our focus tends to wane. If something feels boring or unpleasant, we naturally avoid it, leading to chronic procrastination until we reluctantly tackle it later.

Lack of Belief in Your Abilities

Low self-esteem can be a major culprit behind slacking off. When we doubt our own capabilities, we hinder our progress and prevent ourselves from reaching our full potential. Those lacking self-confidence may hesitate to start a task, thinking they won’t be able to complete it, ultimately leading to delays until the deadline looms large.

Fear and Anxiety

Fear of failure and anxiety not only increase stress levels but also pose risks to our physical health. It’s common for people to imagine worst-case scenarios, constantly overthinking and stalling instead of taking action. Social anxiety can also play a significant role, as the fear of judgment or embarrassment may lead us to avoid meetings and schedules.


Some individuals are self-proclaimed perfectionists. They tend to put off tasks when they don’t feel capable of executing them flawlessly. They strive to exert their best efforts and may delay working until they feel inspired or find motivation.


Distractions are all around us, and our environment often contributes to them. Noisy and chaotic surroundings can impede our ability to concentrate and perform effectively. Creating a peaceful, quiet, and organized workspace can help minimize distractions and foster a better working environment.

It’s important to note that procrastination can affect people of all ages, including children and teenagers. Researchers believe that technology and social media have played a significant role in its increasing prevalence. However, procrastination has been observed throughout history, emphasizing that it is ultimately our decision and choice to succumb to this habit.

By understanding these reasons behind procrastination, we can take proactive steps to combat it and reclaim our productivity. Remember, we all have the power to overcome this tendency and make more intentional choices in managing our time effectively.

What are the ways to stop procrastinating?

How do I motivate myself to stop procrastinating

If you often struggle with procrastination problems, the tips below can help you avoid them to make you stay focused on your tasks and progress with your work. Always remember that being aware of the problems and why they started can help you find the solution. Taking baby steps towards these goals can help!

Set small goals

Remember, progress is progress, no matter how small. Instead of tackling everything at once, break your tasks down into manageable steps. Start by creating a list of achievable goals. As you check off each item, you’ll build confidence and momentum toward success. Take it at your own pace, and before you know it, you’ll have completed everything!

Organize your tasks

Building on the first tip, organizing your goals is crucial. Create a detailed timeline and set deadlines for each step along the way. You can choose to organize your goals daily, weekly, or monthly—whatever suits you best. By having a clear plan in place, you’ll stay motivated and focused on reaching your primary objectives.

Organize your task

Focus your attention

Distractions can be a productivity killer, so it’s important to stay focused. Prioritize your time by giving attention to the most important tasks first. You can also consider starting with the easiest task to gain momentum or tackle the challenging parts upfront. Whichever approach you choose, remember to stay focused on your ultimate goal: finishing your tasks on time.

Remove distractions

Your work environment plays a significant role in combating procrastination. Identify potential distractions and eliminate them. Keep your cell phone away and turn off the TV. Create a stress-free and calming workspace that allows you to concentrate and rest your mind. Relaxation and clear thinking can foster creativity and innovation, elevating your work performance.

Forgive yourself

We all procrastinate from time to time, and that’s okay! It’s essential to forgive yourself for those moments when you slack off. We all deserve rest and downtime, but it’s crucial to choose the right time for it. Avoid punishing yourself or engaging in negative self-talk, as it only leads to anxiety and decreased productivity. Instead, practice self-compassion and rational thinking. Remember, being kind to yourself and treating yourself to rewards can reduce procrastination and negative feelings.

By implementing these simple tips, like setting small goals and organizing your tasks, you’ll find yourself on the path to greater productivity. It’s all about building confidence and gaining momentum. So be kind to yourself, stay focused, and watch as your productivity soars. You’ve got this!

Do not be hard on yourself

Summing It Up

My goal with this blog was to provide you with practical strategies to reduce procrastination in your life. We all have those moments of delay, but understanding how it works and being self-aware as to why we do it is the first step towards breaking free from its grip.

Let’s face it, procrastination won’t lead us to success. If you truly want to achieve your goals, it’s time to gather your motivation and get to work. Remember, procrastination can hold you back from reaching your full potential.

Recognizing that you’re procrastinating is key to finding solutions and making positive changes. By identifying the reasons behind your actions, you can address them head-on and find ways to overcome them.

If you’re labeling yourself as a “procrastinator”, know that you’re not alone. I’m here to help you on your journey. Don’t hesitate to book a call and let’s tackle procrastination together. Together, we can overcome it and unlock your true productivity.

About Dan Grisoni

Dan Grisoni is a sought-after high performance coach and trainer. For over 20 years Dan has been helping managers and leaders become influential and inspiring so that they can live, matter, and thrive, 365.

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