You know you have things to do. You may even have big plans for the future… and still find yourself stuck on the couch scrolling “for just a minute.” If that’s you, you’re not broken, and you’re definitely not alone.
Here’s the truth: procrastination usually isn’t laziness. Most of the time, it’s emotion management. Our brains try to dodge discomfort, boredom, uncertainty, overwhelm, or fear of messing up by choosing something that feels easier right now.
The good news? The most successful people aren’t “never procrastinators.” They’re people who’ve learned simple strategies to start anyway, even when motivation is missing.
Below are 12 practical tips to help you move from stuck to started
Alternate focus and rest (the 25/5 method)
Set a timer for 25 minutes and work with full focus. Then take a 5-minute break. Repeat.
When you only have to “last” 25 minutes, starting feels less heavy, and starting is usually the hardest part.
Try this: During the 5 minutes, stand up, drink water, stretch, or step outside, anything that refreshes you (not something that derails you)
Focus on the “after” feeling
Procrastination fixates on the discomfort of the task. Motivation grows when you shift your attention to the relief and pride you’ll feel after it’s done.
Try this: Write a quick list:
- What gets easier when this is finished?
- How will I feel tonight if I do it now?
- What does “done” give me?
Don’t rely on willpower; use a “start rule.”
Yes, sometimes you do need to be tough. But brute force isn’t the most reliable strategy. Systems beat moods.
Try this: Make a rule:
“I only have to start for 2 minutes.”
Once you start, momentum often takes over.
Clear your space… quickly (and don’t let it become procrastination)
A chaotic environment can quietly drain your focus. A reset can help, just keep it tight and intentional.
Try this: Set a 3-minute timer and only do the obvious:
- Clear trash
- Move dishes out
- Put away the top 5 distracting items
Then start the task.
Think long-term (future-you is watching)
Short-term thinking says: “I don’t feel like it.”
Long-term thinking says: “Where does this choice take me?”
Try this: Ask yourself:
- Where will I be in 1 year if I keep delaying this?
- Where could I be in 1 year if I start showing up now?
Use downtime on purpose
Not all rest is equal. Passive scrolling often leaves you more drained. Rest that actually restores you helps you return with energy.
Try this: Choose “real rest”:
- A hobby
- A walk
- Reading
- Connection with friends/family
- Music + movement
Get help (accountability works)
When someone is beside you, or expecting an update, it’s harder to drift into avoidance. Support also makes big tasks feel less lonely.
Try this: Text a friend:
“Can I work on this for 25 minutes while you sit with me / check in after?”
Accept that some tasks won’t be fun
Some things are just… not enjoyable. That’s part of adulting and building a life you’re proud of.
Try this: Stop waiting to want to do it. Instead ask:
“What’s the easiest, simplest way to get this done?”
Make tomorrow’s to-do list the night before (keep it short)
A giant list creates overwhelm. A short list creates clarity.
Try this: Before bed, write the 4 most important things for tomorrow.
Bonus points if you add: When you’ll do them.
Become more aware of time
Time slips away fast when you’re tired or distracted, and that’s exactly when procrastination thrives.
Try this: At the end of each hour, ask:
- What did I just move forward?
- What am I doing next?
Even this tiny check-in can interrupt autopilot.
Plan something fun (and use it as fuel)
Having something enjoyable to look forward to can make it easier to stay focused during the week. It’s not bribing yourself, it’s building a balanced life.
Try this: Put one enjoyable thing on the calendar:
- lunch with a friend
- a movie night
- a Saturday adventure
- a “no work after 6” evening
Move your body
Exercise won’t magically solve procrastination, but it absolutely helps your brain function better. Energy, mood, focus, and stress all improve when movement becomes a habit.
Try this: Keep it simple:
- 10-minute walk
- quick stretch routine
- light workout
The goal is momentum, not perfection.
Final reminder
If you’ve been procrastinating lately, don’t turn it into a character flaw. Treat it like a signal: something feels uncomfortable, unclear, or too big.
Pick one tip from this list and try it today. Starting small is still starting, and starting is how you win.
Author bio
Written by Dawn Lynch, business coach + marketing partner helping service-based entrepreneurs build simple systems for clarity, consistency, and sustainable growth.
Disclaimer Educational content only, not medical advice; if procrastination is persistent or tied to anxiety, depression, or ADHD, a licensed professional can help.
🚫 No Hype. Just Real Business Growth.
If you're a service-based entrepreneur or business owner tired of the fluff, scams, and 5-minute miracle promises, it's time to connect with like-minded pros in the No-Hype Business Lab - our free Facebook group.
✅ Clarity-driven strategies
✅ Actionable insights
✅ Supportive community
✅ Real results (not just theory)
👉 Join us inside the Lab and start building a sustainable business that scales without losing your mind, your values, or your weekends.