Overcoming Procrastination: Tips for Taking Action and Getting Things Done

By True Mind Therapies Team


We’ve all been there—putting things off, delaying tasks, telling ourselves we’ll “do it later.” While occasional procrastination is normal, chronic procrastination can seriously affect your mental wellbeing, productivity, and progress toward your goals.

The good news? Procrastination isn’t a personal flaw—it’s a habit you can change.

In this post, we’ll break down why we procrastinate and share simple, effective strategies to help you stop delaying and start getting things done—with less stress and more confidence.

🧠 What You’ll Learn in This Article:

  • Why we procrastinate and how to identify the root cause

  • How to break overwhelming tasks into manageable steps

  • The power of planning, self-talk, and accountability

  • Tips to avoid distractions and stay focused

  • How to build habits that support action and progress

What Is Procrastination and Why Do We Do It?

Procrastination is the act of delaying tasks—even when we know they’re important. It often shows up as scrolling on your phone instead of working, binge-watching TV when you’ve got deadlines, or constantly “researching” without taking action.

🚫 Common causes of procrastination:

  • Fear of failure or perfectionism

  • Feeling overwhelmed by large tasks

  • Lack of motivation or clear goals

  • Distractions in your environment

  • Low energy or burnout

1. Identify What’s Holding You Back

The first step in overcoming procrastination is awareness. Ask yourself:

  • Am I avoiding this task because it feels too big?

  • Am I afraid I won’t do it perfectly?

  • Am I unsure where to start?

Understanding why you're procrastinating helps you choose the best strategy to move forward.

2. Break Big Tasks Into Small, Doable Steps

A major cause of procrastination is overwhelm. That’s why breaking your task into bite-sized actions makes it less intimidating.

Instead of “write my report,” start with:

  • Open the document

  • Create an outline

  • Write the introduction

Each step builds momentum—and momentum fuels motivation.

3. Create a Simple, Prioritised To-Do List

Lists are powerful when they’re realistic and focused. Try:

  • Prioritising 1–3 key tasks per day

  • Using a digital planner or notepad

  • Scheduling tasks into specific time blocks

This clarity helps your brain focus and eliminates decision fatigue.

4. Use Positive Self-Talk to Stay Motivated

Your inner dialogue matters. If you're telling yourself, “I can’t do this” or “I’m lazy,” you're reinforcing procrastination.

Try switching to affirmations like:

  • “I’m capable of getting this done.”

  • “One step at a time is progress.”

  • “I don’t have to be perfect—I just need to start.”

5. Eliminate Distractions and Protect Your Focus

Digital distractions are a major productivity killer. To stay on track:

  • Turn off notifications

  • Use focus tools like Forest or Pomodoro timers

  • Work in short, focused bursts with built-in breaks

Even 25 minutes of deep work can move the needle forward.

6. Take Regular Breaks to Prevent Burnout

Pushing through fatigue often backfires. Breaks refresh your mind and boost creativity. Try:

  • A short walk

  • Stretching

  • Deep breathing or meditation

Taking care of your mind and body helps sustain your energy throughout the day.

7. Set Clear Deadlines (Even Self-Imposed Ones)

Deadlines create structure. Assign realistic timeframes for each task—even if they’re self-imposed.

For example:

  • Finish the outline by 11 AM

  • Submit the form before lunch

  • Schedule the call by 4 PM

Then reward yourself when you follow through.

8. Find an Accountability Partner

Sometimes, just knowing someone else is aware of your goals can spark motivation.

  • Ask a friend to check in on your progress

  • Join a productivity group or coworking session

  • Use an app to track your goals and share updates

Accountability helps you stay focused, especially when motivation dips.

9. Celebrate Progress and Reward Yourself

Progress feels good—so make it a habit to celebrate your wins, big or small.

Treat yourself to:

  • A favourite snack

  • A short break

  • An episode of your favourite show

  • A walk in the sunshine

Positive reinforcement builds momentum and rewires your brain for action.

10. Practise Self-Compassion Along the Way

Overcoming procrastination is a journey, not a race. You’re human. You’ll have off days. And that’s okay.

Be kind to yourself:

  • Notice your progress

  • Forgive slip-ups

  • Speak to yourself like you would a friend

Self-compassion fuels sustainable change far more than harsh self-criticism.

Final Thoughts: It’s Time to Start—Not Perfectly, Just Honestly

Procrastination can feel like a heavy weight—but once you understand it, you can break free. With the right mindset and strategies, you’ll be surprised how much you can get done.

Start small. Stay consistent. And remember, action creates motivation—not the other way around.

💬 Found this helpful?

Share your experience with procrastination in the comments—or your favourite strategy that’s helped you take action.

📌 Loved this post? Save it to your on Pinterest  board and 💡 Follow True Mind Therapies on Pinterest for weekly tips on mental wellbeing, resilience, and personal growth.

🎧 Ready to go deeper? Visit our Hypnosis Script Library for calming, professionally crafted hypnosis sessions to support your mindset, self-discovery, and inner growth.
➡️ Access the Hypnosis Library here »

Comments

Post a Comment

Popular posts from this blog

The Neuroscience of Decision Making: Unveiling the Brain's Pathways

By True Mind Therapies Team
Image
Every day, we face countless choices — from the food we eat to the paths we pursue in life. But what actually happens in the brain when we make a decision? The neuroscience of decision making helps us understand the inner workings of our brain and the forces that shape our choices. Whether you're picking a meal or making a life-changing career move, your brain is constantly processing emotions, logic, memories, and social signals. In this article, we explore the fascinating neural pathways behind decision making, uncover the factors that influence our choices, and reveal how you can make better decisions using brain-based insights. 📚 Table of Contents 🧠 The Decision-Making Brain: An Overview 🔬 Neural Pathways in Decision Making The Prefrontal Cortex The Limbic System 💭 Factors That Influence Decision Making Emotions Social Influences Cognitive Biases 🚀 How to Improve Your Decision Making ✅ Conclusion: The Power of Understanding Your Brain 🧠 The Decision-Making Brain: An Over...
Read more

How Understanding Schemas Enhances the Power of Hypnotherapy

By True Mind Therapies Team
Image
  Why do some unwanted behaviours or emotions persist, even after years of trying to change? The answer may lie in   schemas —deep-seated emotional patterns formed early in life that quietly influence how you think, feel, and behave. They act like mental scripts running beneath your awareness, often shaping your choices without you realising. When hypnotherapy is combined with an understanding of these schemas, transformation can reach   deeper levels . This blog explores how identifying your schemas can   enhance the impact of hypnotherapy   and support meaningful emotional change. 📑 Table of Contents 🧠 What Are Schemas? 🔍 Why They Matter in Hypnotherapy 🌪️ Schema Activation: Why Hypnosis Helps 🛠️ How Hypnotherapy Targets Schema Roots 🌀 Schema-Focused Hypnotherapy Techniques 🌱 Final Thoughts 🧠 1. What Are Schemas? Schemas are long-standing emotional patterns or core beliefs that develop in childhood or adolescence. They affect how you interpret experien...
Read more

Reclaiming Dignity: How to Rebuild Self-Worth After Illness, Trauma, or Major Life Changes

By True Mind Therapies Team
Image
When life throws us unexpected challenges—serious illness, trauma, job loss, or relationship breakdowns—it can feel like our dignity has been stripped away. But no matter what you’ve experienced, your worth remains intact. In this guide, we’ll explore how to restore your self-respect and confidence through practical steps, compassionate self-reflection, and empowering mindset tools. Whether you're healing from hardship or supporting someone who is, this post is here to guide you with warmth, wisdom, and hope. 📖 Table of Contents What Is Dignity and Why It Matters How Illness and Life Events Can Affect Dignity 8 Powerful Ways to Reclaim Your Dignity Self-Guided Exercises to Rebuild Self-Worth Final Thoughts and Encouragement 💡 What Is Dignity and Why It Matters Dignity is your inherent worth as a human being. It’s not based on achievements or status—it’s something you’re born with and carry within you. When we feel dignified, we: Respect ourselves Set health...
Read more

Mindful Inspiration from TrueMind Therapies

Visit us on Pinterest