Unlock Your Potential: 8 Steps to Crush Procrastination
What’s the one task you’ve been avoiding--and why?
Procrastination is a little gremlin we all have to deal with at some point or another.
Whether it's stopping us from reaching higher echelons of success or inhibiting us from doing simple tasks, procrastination is the habit of delaying important tasks, often due to feelings like fear, boredom, or overwhelm. It's not just about being lazy--it's a behavior that can stop you from reaching your goals if you're not careful.
Overcoming procrastination boosts productivity, reduces stress, and opens doors to new opportunities.
For much of my life, procrastination has been debilitating, preventing me from reaching the heights I know I'm worthy and fully capable of achieving.
The good news? You can take back control with eight simple and practical steps.
Let's get into it.
Step 1: Identify Your Triggers
Knowing what causes you to procrastinate--such as fear of failure or lack of interest--can help you tackle the root of the problem.
Which of these sound like you?
If you delay because you fear imperfection, you’re a Perfectionist--pair your task with a 10-minute "messy first draft" rule to break the ice.
If you delay because you feel lost in big ideas or future possibilities, you're a Dreamer--pick one tiny action tied to your dream and do it now.
If you delay because you secretly love the adrenaline rush of a deadline, you're a Chaos Lover--create artificial chaos, set a loud timer for 25 minutes, and race it.
I'm a Chaos Lover--I finished this newsletter at midnight last night.
Once you know your type, you can more easily overcome your triggers.
Step 2: Break Tasks Down
Big tasks can feel intimidating, but splitting them into smaller pieces makes them easier to start.
A long time ago, I wanted to write a nonfiction book about self-help and the many lessons I've learned about people, life, and aspirations.
I'd never written a piece of nonfiction before. I had planned to outline the book and write it in a month. Since I had already written a few drafts of my novel in a month, I thought, how hard could it be?
It turned out to be challenging. I spent weeks struggling to write a single word. I had never spent so much time staring at a blank page before.
So, break down bigger tasks into smaller, more manageable pieces and thank me later.
Step 3: Set SMART Goals
Specific, measurable goals keep you focused and motivated.
SMART goals are:
Specific: "I'll write the intro to my report."
Measurable: "I'll aim for 300 words."
Achievable: "I can do this in 30 minutes."
Relevant: "It's part of my project deadline."
Time-bound: "I'll finish by 3 PM."
I use the SMART framework for every goal I set. It has been a game-changer for me because all of my goals in the past were just ideas or dreams with no real path to completion.
Step 4: Manage Your Time
Structuring your time prevents burnout and keeps you on track.
Society is obsessed with hustle culture. Procrastination, however, can be a rebellion against meaningless tasks--and that's okay.
I once ditched half my to-do list because it didn't matter. Procrastination showed me what I truly valued--writing over busywork.
If you're struggling, try the Pomodoro method:
Work for 25 minutes
Take a 5-minute break
Repeat 4 times, then take a longer break.
A simple way to stay focused when you have real shit to do.
Step 5: Create a Supportive Environment
The idea here is simple: fewer distractions mean more progress.
Distractions are everywhere.
It might help to build your Anti-Procrastination playlist and listen to it while you're getting work done to block out the world. You could also turn on Do Not Disturb, but a playlist of upbeat tracks works far better from my experience.
Right now, I'm obsessed with the song Killah from Lady Gaga's MAYHEM album.
You can also use apps like Todoist, Trello, or Notion to organize tasks.
There's something satisfying about checking off an item on a to-do list and seeing you're making progress.
Most importantly, you want to pick a quiet, clutter-free workspace. If you know me, I like to work outside on my porch most of the day. What you might not know is that my desk is not clutter-free, so I don't tend to work inside too often.
Nevertheless, I found working outside to be very productive for me.
Step 6: Build Motivation
Linking tasks to your values or adding rewards makes them more appealing.
In my upcoming course, I discuss rewarding yourself for completing your habit. Since procrastination is a habit, this idea is wonderfully applicable.
The reward can be anything you enjoy, from guilt-free scrolling on TikTok to enjoying a box of Buncha Crunch in warm popcorn with movie theater butter.
On the other hand, you can also connect the task to a future goal. For example, the report you're working on could lead to a raise.
For this, you have to be willing to zoom out and be able to see how everything connects.
Step 7: Practice Self-Compassion
Beating yourself up fuels procrastination. Kindness keeps you moving forward.
In the past, I would beat myself up a lot for my inaction.
From my experience, this only made the situation worse. I would turn to drugs to satiate my lack of doing, and that only made the issue worse and prolonged the time from idea to action.
What I have learned since is you have to be kind to yourself.
I suggest writing down a task you've delayed, forgiving yourself, and symbolically shredding it. Then, start anew.
Celebrate any progress, even if it's just starting.
Step 8: Seek Accountability
Sharing your goals with others adds a layer of commitment.
In my upcoming course, Personal Development Masterclass, I also discuss accountability from several perspectives. The most important thing is to share your goals with the people in your life who care about you and want the best for you.
Don't waste your time with people who can't wait for your downfall.
You need empathy, not apathy.
Pair up with a friend--not just to share goals but to swap penalties.
For example, if you don't write, you owe them a coffee. If they don't go to the gym, they owe you a drink.
Quick Recap: Unlock Your Potential
Procrastination doesn’t have to hold you back. With these eight steps--identifying triggers, breaking tasks down, setting SMART goals, managing time, creating a supportive environment, building motivation, practicing self-compassion, and seeking accountability--you’ve got a roadmap to success.
Crush your procrastination gremlin right now—pick one step and start before this newsletter hits your trash folder!
It’s interesting how your newsletters really help me reflect on my life! From talking about my fear of flying to remembering a former best friend that left me and now my lifelong journey with procrastination! This has been an issue for me as long as I can remember. I was notorious with my friends in school for waiting till the last minute to study for an exam or write a paper. And it’s the same thing at work with deadlines. I’m clearly a chaos lover!! Reading this helped me see I already have the tools to make this better. Especially my supportive best friend and the ability to break tasks down into manageable pieces. Reading this is a sign to work on this starting today. Thank you Idris Elijah!
The one task I’ve been avoiding is going through all the belongings in my home and clearing out space for a move this summer. I think about this almost every day! Having a young daughter with too many clothes and me not being good about throwing things away has led to an intimidating amount of belongings to go through. Time is an issue with taking care of my daughter and having a full time job. I really like the advice about managing time and breaking this down into small tasks. I’ve already thought about the idea of making four piles. Keep, sell, donate, trash. I don't have to do this in a day but I do have to get started! I appreciate you mentioning self-compassion. I promise to not be so hard on myself moving forward. I’m feeling inspired after this read. Many thanks Idris Elijah!