Overcoming Procrastination: Strategies for Success

I've seen it so many times. Good people wish they could be organized and function smoothly in their homes and offices. Yet, procrastination often sabotages their success. Procrastination is something almost everyone deals with at some point. For some, it seems like a habitual groove that is impossible to overcome. But what if there's more to it than just laziness or personality? I did a "deep dive" on the topic, and I have good news!

Understanding Why You Procrastinate

Let's think of procrastination as a coping mechanism. Our brains often opt for short-term relief over long-term rewards. We choose something easier than the task at hand, and then our mood boost reinforces the cycle. If you are a procrastinator, the first step to overcoming it is to identify your WHY. Here are some common reasons people put tasks on the back burner.

Overwhelm

Does your list of tasks feel like a giant, intimidating mountain? You may have no idea where to begin. When you approach a daunting task, it often feels easier to just close the proverbial closet door, right? Most of my clients tell me they feel overwhelmed.

Perfectionism

Do you delay starting a task because you fear failure or not meeting your own high standards? It can seem easier to put things off rather than risk proving that you aren't good enough.

Poor Time Management

Do you underestimate how long tasks take or overestimate how much time is left? This often leads to scrambling at the last minute. You might rely on the “pressure of a deadline” to get into action mode.

Distractions

Do you start a task only to be pulled away by your phone, which is constantly dinging, buzzing, or beeping? It can be difficult to focus on one task when other people or things demand your attention.

Low Motivation/Energy

Do you delay tasks that don't feel meaningful, interesting, or rewarding? External deadlines often don't feel urgent until the last moment. You might forget or feel mentally or physically tired. After a day of making many decisions, your self-control is depleted, leading you to take the easy way out.

Stubborn Streak/Resentment

This may sound crazy at first, but do you resent having responsibilities imposed by others, such as bills, bosses, professors, or parents? You might quietly protest by putting off tasks that irk you.

Mental Health Factors

I don't claim to be a psychologist, but I do know that poor mental health can seriously lower our drive to accomplish anything. Conditions like ADHD come with their own challenges that lead to procrastination.

Strategies to Overcome Procrastination

Now that you've identified what causes you to procrastinate, let's explore ways to overcome it and break the cycle.

If Your Reason for Procrastination is Overwhelm

• Break Down Big Tasks into Small Steps: Instead of saying “organize kitchen,” start with “fill a bag with donation items → toss expired food → move mugs near coffee maker,” etc. Focus only on one small step at a time. Alternatively, you could shorten the list to one thing: "call a professional organizer."

• Set a “Starting Ritual”: For example, make tea, put on headphones, and open your laptop. Your brain will start linking that ritual with “it’s work time.”

• Use the 5-Minute Rule: Tell yourself, “I’ll just work on this for 5 minutes.” Often, momentum keeps you going.

  
  

If It’s Driven by Perfectionism or Fear of Failure

• Redefine Success: Focus on “progress, not perfection.” A rough draft is still a win.

• Use Time-Boxing: Give yourself 30 minutes to do your best, then stop—this prevents you from getting stuck.

• Practice Self-Compassion: Remind yourself that mistakes are part of growth, not proof of inadequacy.

  
  

If It’s About Low Motivation or Resentment

• Give It Meaning: Make it your own. Find your own reasons and rewards, not just someone else's. For example, "Organizing the kitchen will not only be pleasant for my spouse, but it will also make my morning routine easier."

• Gamify It: Compete against a timer or even a friend for the win.

• Create Accountability: Tell a friend, family member, or coworker about your goals. Knowing that someone will check in on your progress can motivate you to follow through.

• Use "Temptation Bundling": Combine a task you are avoiding with something you enjoy. For instance, promise yourself that you will only listen to your favorite podcast while doing household chores.

• Be Consistent: Practice consistent action, such as unloading the dishwasher while coffee is brewing, rather than waiting for motivation to strike.

  
  

If It’s Caused by Poor Time Management

• Reduce Distractions: Block out a time and space for yourself. Put your phone in another room, close unnecessary browser tabs, or use website-blocking apps. Creating a supportive environment makes it easier to focus.

• The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. This creates a sense of urgency and makes starting feel less daunting. You can easily purchase a Pomodoro timer online.

• Plan Tomorrow Today: Write down three priorities for the next day—clarity removes friction. Similarly, you could choose tomorrow's outfit tonight.

• Keep Track of Deadlines: Use a written calendar or a calendar app on your phone to record deadlines. Check it each morning or night so you don't forget what's coming.

• Make Procrastination Harder: Increase the effort required for distracting activities. For example, delete a distracting app from your phone to make accessing it more difficult.

  
  

Man at a coffee shop checking his smartwatch, with a laptop, cup of coffee and newspaper

If It’s Tied to Stress, Anxiety, or ADHD

• Adjust Your Environment: Remove distractions, clear off your workspace, and use noise-canceling headphones or music.

• Manage Your Energy, Not Just Your Time: Schedule demanding tasks during your peak energy hours and use low-energy periods for easier tasks or breaks. Aim to get more sleep and eat healthy meals to maintain energy.

• Body Before Brain: Take a short walk, stretch, or take slow, deep breaths before starting a task to reset your focus.

• Seek Support: Don't be ashamed to reach out for professional help if procrastination deeply affects your life. You can search for executive function coaches in your area.

  
  

The key is to see procrastination not as a flaw, but as a signal. Your brain is avoiding something for a reason. Once you know why, you can pick the right strategy to counter it.

If you live in the South Carolina Upstate area and need help kick-starting a home decluttering or organization project, Sort and Sensibility Organizing can help you get going and give you a fresh start. Learn more at www.sortandsensibility.com or call 864-280-9454.

Until Next Time,

Dianne