How to Stop Procrastinating: 10 Proven Tips to Boost Productivity

Published by BNN

Stop procrastinating with 10 practical, science-backed strategies - plus surprising reasons why a little delay can sometimes be powerful.

1. Break Tasks into Smaller Steps

Explanation: Tackling a large task can feel overwhelming, triggering avoidance. Breaking it into specific chunks helps trick your emotional brain into starting.

Example: Instead of "write report," start with "create outline with 3 bullet points." That tiny step reduces mental friction and makes the project feel doable.

2. Commit to Short Time Chunks

Explanation: Agreeing to just five minutes of work lowers the starting barrier - once you begin, momentum often carries you farther.

Example: Set a timer for 5 minutes to sort your inbox. You might end up cleaning up half the folder - and that's progress.

3. Use the Pomodoro Technique

Explanation: Work in focused 25-minute intervals, separated by short breaks. The structure resets your attention span and wards off burnout.

Example: Want to study? Set a 25-minute timer, then take a 5-minute walk. Repeat four times, then enjoy a longer 20-minute break.

4. Set SMART Goals

Explanation: Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound reduce vague anxiety and clarify what "done" means.

Example: Instead of "do marketing," use: "write two draft email headlines by Thursday at noon."

5. Eliminate Distractions

Explanation: External triggers - like phone alerts or noisy apps - can hijack your focus. Removing them creates a productive environment.

Example: Install "Focus Mode" on your phone, or work in a quiet corner wearing noise-canceling earbuds.

6. Use Positive Reinforcement

Explanation: Rewarding yourself - no matter how small - encourages repeat behavior.

Example: After completing one Pomodoro session, a smaller task, or reaching a goal, treat yourself to a chunk of dark chocolate or a five-minute social media break.

7. Visualize the End Result

Explanation: Imagining the relief and pride of completion makes tasks feel more meaningful and less daunting.

Example: Before starting a cleaning project, picture your tidy workspace and the freedom to relax afterward - it helps you act.

8. Set Deadlines (Even Artificial Ones)

Explanation: Time pressure creates urgency, triggering your brain's motivation systems.

Example: If a report is due Friday, set an internal deadline for Wednesday; celebrate hitting that target.

9. Practice Self-Compassion

Explanation: Harsh self-criticism after procrastination increases shame and anxiety, which worsens avoidance. Granting compassion promotes recovery and motivation.

Example: If you skip a workout, say: "I missed today; tomorrow's another opportunity." This kindness frees you from guilt.

10. Identify Your "Why"

Explanation: Tasks aligned with personal values are more motivating.

Example: If studying feels pointless, remind yourself it supports your career goals or self-improvement - this reframing fuels action.

Bonus: Get an Accountability Partner

Explanation: Sharing goals with someone increases follow-through through social commitment.

Example: Tell a friend: "I'll write 500 words by Sunday." Agree to check in on progress on Monday.

Another Bonus: Use the 5 Second Rule

Explanation: Similar to committing to short time chunks, commit to simply starting. Just starting something can go a long way. Once you begin, you probably won't just give up 5 seconds later, and momentum will carry you even farther.

Example: Have a report due in 2 days: Start it now or as soon as you have free time later in the day. Even if you don't finish today, you will be much further along, so finishing tomorrow won't feel as daunting.

A Hopeful Shift: Why Procrastination Isn't Always Bad

• Your brain continues to work subconsciously on unfinished tasks - thanks to the Zeigarnik effect, you hold them in mental focus until resolved.
• Pressure from deadlines can release adrenaline and boost focus - many do their best work under a little tension.

Final Thoughts