What is the best way to stop procrastinating?
Start ridiculously small
Procrastination is often about avoiding the discomfort of starting. If you shrink the task to something that takes two minutes—like opening a document or writing one sentence—you bypass that resistance. Once you start, momentum often carries you forward.
This is sometimes called the ‘two-minute rule.’ It works because it lowers the barrier to entry. You’re not committing to finishing; you’re just committing to beginning. More often than not, you’ll keep going.
- Write just one sentence
- Open the file and read the first paragraph
- Put on your workout clothes
- Set a timer for 5 minutes and do as much as you can
- Break a big project into a list of 10-minute tasks
Manage distractions and emotions
Procrastination is also an emotional regulation problem. We avoid tasks that make us anxious, bored, or overwhelmed. Notice what feeling comes up and address it. If you’re anxious, write down your worries. If you’re bored, pair the task with music or a reward.
Remove obvious distractions: put your phone in another room, close extra browser tabs, and tell others you’re working. Use a timer to create a sense of urgency. The Pomodoro Technique—25 minutes of work, 5 minutes of break—is a popular structure.
Common mistakes
- Waiting for motivation—action often comes before motivation, not after.
- Trying to do everything at once—multitasking makes procrastination worse.
- Being too hard on yourself—self-criticism increases avoidance; self-compassion helps you get back on track.
