How to Stop Procrastinating: A Guide

Before we talk about solutions, it’s important to understand what’s really going on when you procrastinate. At its core, procrastination is a way of avoiding discomfort. Maybe the task at hand is too big, too boring, or too complex, and your brain is telling you, “I’d rather do something easier right now”. It’s our way of dodging the immediate challenge in favour of short-term relief, even though we know it will make things harder later. 

 

For executives, this often happens when: 

 

Big projects with lots of moving parts can feel like a mountain you have to climb. If you don’t know where to start, it’s easy to avoid starting at all. 

 

Leadership comes with high expectations, and the fear of not delivering perfectly can trigger procrastination. You may put off tasks because you worry you won’t get them “right”. 

 

Executive life is demanding, and sometimes, you simply don’t have the mental bandwidth to start that next big thing. Instead of tackling the important work, you fall back on tasks that feel productive, but are actually low priority. 

Now that we’ve looked at why procrastination happens, let’s shift to how you can stop it. Here are a few practical strategies that can help you get back on track. 

 

When a task feels overwhelming, it’s because we’re seeing the entire project in front of us. The key to overcoming this is to break the task down into smaller, manageable steps. This way, you’re not looking at a mountain but rather a series of small hills that are much easier to climb. 

 

Take a project you’ve been avoiding and break it down into the smallest steps possible. Focus only on completing the first step. Once that’s done, move to the next. This will build momentum, and before you know it, you’ll have made significant progress. 

 

One trick that works wonders for overcoming procrastination is the “5-Minute Rule.” This rule says you only need to commit to working on a task for five minutes. Often, the hardest part of getting started is just starting, and by giving yourself permission to stop after five minutes, you remove the pressure of a big time commitment. However, what usually happens is that once you’ve started, you’ll find it easier to keep going anyway. 

 

Being busy and being productive are two different things. It’s easy to fall into the trap of handling low-priority tasks because they feel like progress. However, the most important tasks - what author Cal Newport calls “deep work” - often get pushed aside. To combat this, schedule dedicated blocks of time to focus on high-priority tasks. Protect this time as non-negotiable, and during it, eliminate those tempting distractions. Treat these blocks as seriously as meetings and resist the temptation to multitask, or check emails. 

 

One of the biggest drivers of procrastination is the fear of not doing something perfectly. This is especially true for executives, who often feel immense pressure to deliver flawless results. But waiting for the perfect moment or trying to get everything just right can actually paralyse your progress. 

 

Adopt a mindset of progress over perfection. It’s better to finish a task at 90% than never finish it because you’re chasing that 100. Give yourself permission to make mistakes and improve as you go along. 

 

When tasks don’t have a clear deadline, it’s easy to keep pushing them down your to-do list. Setting clear, specific deadlines—even for tasks without a fixed due date - helps you stay accountable and avoid the temptation to delay. 

 

For every task on your list, assign a specific deadline, even if it’s self-imposed. Use tools like reminders, accountability partners, or project management apps to keep yourself on track. 

Procrastination doesn’t mean you’re unmotivated or incapable. It’s a natural reaction to the pressures of leadership and the demands of modern life; but by understanding why you procrastinate, and adopting practical strategies to overcome it, you can break the cycle and regain control of your time. 

 

 

Remember, the key is to start small, build momentum, and be kind to yourself when things don’t go perfectly. You’re in the driver’s seat, and with the right approach, you can turn procrastination from a roadblock into a stepping stone for greater productivity and success.