Have You Ever Overcome a Major Procrastination Habit?
Unlocking productivity and mastering time management is an art form honed by few. This article distills the wisdom of seasoned experts who have transformed chronic procrastinators into efficiency maestros. Dive into a treasure trove of strategies from breaking tasks into bite-sized steps to embracing the Pomodoro Technique.
- Break Tasks into Smaller Steps
- Set SMART Goals for Coursework
- Use the Two-Minute Rule
- Implement the Pomodoro Technique
- Find an Accountability Partner
Break Tasks into Smaller Steps
I successfully overcame a major procrastination habit by breaking tasks into smaller, actionable steps and adopting the “two-minute rule.” I used to delay big projects because they felt overwhelming, convincing myself I needed a large block of time to tackle them. Instead, I started focusing on completing just the first two minutes of a task—writing one sentence of an email, organizing a single folder, or drafting a quick outline. Often, this small start created momentum, making it easier to keep going.
I began scheduling work sessions using time-blocking, assigning specific times to tasks and sticking to them like appointments. Pairing this with accountability—sharing my goals with a colleague or friend—helped keep me on track. Over time, these habits turned procrastination into productivity, as I built confidence and a sense of accomplishment by consistently making progress.
Inge Von Aulock
Chief Wealth Builder, Invested Mom
Set SMART Goals for Coursework
Overcoming procrastination has been essential throughout my diverse career. One particular instance was during my Master’s program in Sports and Health Sciences. Juggling that with my roles as a full-time professor, martial arts coach, and family commitments meant I couldn’t afford to procrastinate. I set SMART goals for coursework, breaking projects down into actionable, time-bound tasks, which pushed me to complete them ahead of deadlines.
I emphasized the importance of tackling difficult tasks first. This principle came from advice I received as a child: “Eat what you don’t like first.” By addressing the less enjoyable tasks upfront, I maintained efficiency and reduced the mental burden of looming duties, allowing me to focus on activities I am passionate about.
A key strategy I use and teach in my training sessions is the application of a “trigger-reward” system. For instance, positioning exercise equipment next to daily-used items creates a visual reminder and incentive to start moving, which in turn builds momentum. This system forms a habit loop that significantly reduces excuses and procrastination by integrating the tasks into daily routines.
Phil Ross
CEO, The BodyBell Method
Use the Two-Minute Rule
Overcoming procrastination has been a personal challenge, especially during the early stages of building the company. I vividly remember how easy it was to put off important tasks like tackling long-term strategy or refining business processes. The daily hustle of responding to emails, handling immediate customer needs, and managing operations often left me feeling overwhelmed, leading to procrastination on tasks that required deeper focus.
To break this habit, I first had to acknowledge that procrastination wasn’t just a matter of poor time management—it was a reflection of fear or uncertainty around the bigger tasks I was avoiding. I realized that delaying these critical tasks would only make them more daunting and put my business at a disadvantage.
One of the strategies I used to overcome procrastination was implementing the “two-minute rule.” The idea is simple: if a task can be done in two minutes or less, I do it immediately. This helped clear the small, quick tasks off my plate and gave me the mental clarity to focus on the bigger projects. Over time, I noticed that getting started on smaller tasks gave me momentum to tackle larger ones.
Another important change was prioritizing deep work. I began scheduling uninterrupted blocks of time each day to work on high-priority tasks, setting boundaries and using tools like time-blocking to prevent distractions. During these blocks, I would focus solely on strategic planning or key projects, which reduced the tendency to procrastinate due to the constant barrage of emails or meetings.
The most important thing I learned is that overcoming procrastination isn’t about sheer willpower—it’s about creating systems that reduce friction and make the tasks less overwhelming. Today, I still use these strategies, and I’ve seen how they not only helped me grow as a leader but also enabled us to grow more efficiently.
By taking a structured approach to tackling procrastination, I’ve been able to improve my productivity and decision-making, and I’m much more proactive in driving the business forward.
Implement the Pomodoro Technique
Breaking a major procrastination habit was transformative in my personal and professional life. I achieved this by adopting a structured time management technique, specifically the Pomodoro Technique, which emphasizes focused work intervals followed by short breaks.
- Identifying Patterns – I first identified tasks I avoided and recognized triggers causing procrastination, such as unclear priorities or distractions.
- Implementing Pomodoro – Breaking tasks into 25-minute focused sessions made large projects feel manageable, improving both productivity and confidence.
- Key Takeaway – Consistency and small wins build momentum, proving that structured time management is a powerful tool against procrastination.
Vaibhav Kamble
CEO, CloudOptimo
Find an Accountability Partner
An accountability partner can be a great way to overcome procrastination. It’s not something I struggle with today, but in the early days of founding my firm, I did feel a little demotivated from time to time. Sometimes it felt like my hard work would never pay off, and that made it easy to stay in bed a little too late or put off that important, but nerve-racking, phone call.
Telling my mentor about the issue allowed her to step forward. She began checking in regularly to make sure I wasn’t indulging my worst impulses. At the end of every week, we sat down and I faced any failures with honesty.
Having her keep track of my behavior really helped me ditch the habit, and I’d advise anyone else dealing with a procrastination problem to tell an associate, friend, or family member. Often, just the act of informing someone can get you back on track, but if not, ask them if they will help keep you accountable by following up on a scheduled basis. Knowing someone is watching can make all the difference.
Sarah Williams
Founder and Principal, Recruit Healthcare
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