12 proven strategies to overcome procrastination

Overcoming procrastination is a challenge for people from all walks of life.  It can particularly hard if you have ADHD and there just isn’t enough dopamine to get you started on something that feels too hard, to boring or too irrelevant.

Whether it’s starting a work project, tackling household chores, or embarking on a creative endeavor, many individuals find themselves stuck at the starting line, unable to bridge the gap between intention and action. This “activation barrier” is not simply a matter of laziness or poor time management; rather, it is a complex interplay of psychological, emotional, and environmental factors.

Recent advances in behavioral science and psychology have illuminated a range of immediate, in-the-moment strategies that can help individuals overcome this inertia and get started, even when motivation is lacking.

Let’s explore why you might be having a problem getting started.Man trying to overcome procrastination

Before diving into solutions, it’s crucial to understand why starting is often the hardest part.

It can look like any of these things:

  • Task aversion: The task seems unpleasant or overwhelming.
  • Emotional resistance: Fear of failure, perfectionism, or self-doubt keep you stuck.
  • Present bias: The reward of getting the task done doesn’t seem as good as what you are doing right now.
  • ADHD: Difficulties with planning, prioritization, and self-regulation make it harder to start tasks.

Research from the University of California, Santa Barbara, highlights that procrastination is less about time management and more about emotion management. Their studies show if you can address that emotional resistance you can overcome procrastination.

Here are some strategies you can you use to get going.

Implementation Intentions (“If-Then” Plans)

What Are Implementation Intentions?

Plan out your responses to certain situations before hand.  You can do this with an “if-then” statement. For example, “If it is 9 a.m. on Monday, then I will open my laptop and start my project.” This approach moves beyond vague intentions (“I want to finish my report”) by specifying exactly when, where, and how to act.

These plans are especially effective for overcoming the three main barriers to starting:

  • Remembering to act (e.g., “If I walk by the mailbox, then I will drop in my letter.”)
  • Seizing opportunities (e.g., “If I see my manager, then I will ask for feedback.”)
  • Overcoming initial reluctance (e.g., “If it is Saturday morning at 10 a.m., then I will sit down and outline my essay.”)

If decide ahead of time what you are automatically going to do, you won’t have to think about when it comes time to do it.  Your action kicks in to gear like a habit.

As you write it down it should look like the following examples:

  • “When I finish breakfast, I will spend five minutes sorting my emails.”
  • “If I feel anxious about starting, I will set a timer for five minutes and just begin.”
  • “When I sit at my desk after lunch, I will open my project file and write one paragraph.”

Tips for doing this well

  • Be specific about the cue (time, place, feeling, or event).
  • Clearly define the action to take.
  • Write down your plan and place it where you’ll see it.
  • Repeat the plan to yourself to strengthen the mental link.

2. Tell yourself you are just going to work for 5 minutes (5-minute rule)

After five minutes, you can stop if you wish—but most people find it easier to continue once they’ve started.

Why It Works

  • Reduces psychological friction: The commitment is so small that it lowers resistance and anxiety.
  • Builds momentum: Starting is the hardest part; once you begin, it’s easier to keep going once you have started.
  • Interrupts avoidance cycles: If you think about the task as a small one you don’t get so worried about failing or doing it perfectly.

How to Use the Five-Minute Rule

  1. Name a task you’re avoiding.
  2. Set a timer for five minutes.
  3. Work on the task with full focus until the timer rings.
  4. Decide whether to continue or stop.

If you still feel resistance after five minutes, congratulate yourself for starting and try again later. Progress, not perfection, is the goal in overcoming procrastination.

Other options like this one

  • Two-Minute Rule: Commit to just two minutes (especially effective for very high resistance).
  • Pomodoro Technique: Work in 25-minute sprints with short breaks, using the same principle of brief, focused effort.

3. Plan a reward for yourself

This involves pairing a task you “should do” (but tend to avoid) with an activity you “want to do” (a temptation or reward). For example, only listening to your favorite podcast while doing household chores, or enjoying a special snack while working on a report.

The Science Behind Temptation Bundling

Behavioral economist Katy Milkman and colleagues demonstrated that bundling a pleasurable activity with a less desirable one increases motivation and follow-through. In a study, participants who could only listen to a page-turner audiobook at the gym exercised more often than those who could listen anytime. The key is that the reward is experienced simultaneously with the task, not delayed until after completion.

How to Implement Temptation Bundling

  1. List your “should-do” tasks (e.g., studying, cleaning, exercising).
  2. List your “want-to-do” activities (e.g., favorite shows, snacks, music).
  3. Pair them: Only allow yourself the tempting activity while engaged in the target task.

Examples:

  • Only watch your favorite TV show while folding laundry.
  • Only drink your favorite coffee while answering emails.
  • Only listen to a beloved playlist while working on a challenging project.

4. Set up reminders and cues

These cues use audio cues, visual reminders or placement of physical objects.  Examples include placing your running shoes by the door, setting up a tidy workspace, or using a specific playlist to signal work time.

Types of Environmental Cues:

  • Visual: Sticky notes, checklists, color-coded folders.
  • Audio: Timers, alarms, specific music.
  • Physical: Arranged materials, designated workspaces.
  • Time based: Scheduled times, routines.

How to Use Environmental Cues

  • Design your space for action: Remove distractions, organize tools, and make the first step obvious.
  • Use “launch pads”: Set up everything you need for a task in advance (e.g., open your document, lay out materials).
  • Create friction for distractions: Move tempting apps off your home screen or use website blockers during work sessions.

Example:
If you want to start writing in the morning, leave your notebook and pen on your pillow the night before.

5. Talk yourself through the resistance

Recognize there is part of you that wants to do the task and part of you that does not.  Our temptation is often to get upset with ourselves and even shame ourselves in order to overcome procrastination.  This might work a little bit, but it is hard on yourself esteem.

There is

  1. Listen to the part of you that is hesitant to start
  2. Label it: “Acknowledge this part and get curious with it.  How come it is hesitant to start?”
  3. Validate it: “Let it know you understand why it is hard to start.”
  4. Reassure it: “Offer it compassion, let it know things are going to be OK.”
  5. Focus on progress: “Remind it that goal to make progress, not to be perfect.

6. Get a good running start at the task

It’s easier to do tough stuff, if you do easier stuff first and build up momentum.

How to do this

  1. Name several easy, quick tasks you can complete right now.
  2. Do them quickly, one after another, providing positive reinforcement after each.
  3. Transition immediately to the target (harder) task.

Example Sequence:

  • Reply to a simple email.
  • Tidy your desk.
  • Fill your water bottle.
  • Open the document for your main project and write the first sentence

7. Break down your task is small easily achievable steps

Instead of focusing on “write the report,” your first step would be “open the document and write the first sentence.”

Why it works?

  • Reduce overwhelm: Large tasks triggers anxiety, smaller tasks less so
  • Provide quick wins: Achieving the small steps feels like a win.
  • Builds momentum: Success with small steps increases confidence for larger actions.

How to Set small steps

  1. Identify the smallest possible next step.
  2. Write it down or say it aloud.
  3. Focus only on that step until it’s complete.
  4. Celebrate the win, then go on to the next step.

Examples:

  • “Open my email app.”
  • “Write one sentence of the introduction.”
  • “Sort one pile of papers.”

Timers, Countdowns, and Urgency Hacks

Many people find that urgency—real or artificial—can jumpstart action. Timers and countdowns create a sense of immediacy, using the brain’s tendency to respond to deadlines and time pressure.  Urgency motivates people with ADHD more than negative consequences.

Practical Tools

  • Set a timer for a short work session (e.g., five or ten minutes).
  • Use countdowns (e.g., “5-4-3-2-1, go!”) to trigger action.
  • Race the clock: Challenge yourself to complete a task before the timer rings.

Popular Techniques:

  • Pomodoro Technique: 25 minutes of focused work, followed by a five-minute break.
  • Five-Second Rule: Count down from five and move immediately into action (see next section)

9. The Five-Second Rule

Popularized by Mel Robbins, the five-second rule involves counting down from five to one and then taking immediate action before your brain has a chance to talk you out of it.

How to Use the Five-Second Rule

  1. Notice the urge to procrastinate or hesitate.
  2. Count down: “5-4-3-2-1.”
  3. Move into action immediately—stand up, open the file, make the call

10. Body Doubling

Body doubling involves working alongside another person—either in person or virtually—while each person focuses on their own tasks. The mere presence of another individual provides gentle accountability, reduces distractions, and increases motivation enabling you to overcome procrastination.

The Science

  • Social facilitation: The presence of others enhances performance on simple or routine tasks.
  • Mirror neurons: Seeing someone else working can trigger similar behaviors in yourself.
  • Dopamine boost: Social interaction can increase dopamine, improving focus and motivation, especially for individuals with ADHD.

How to Use Body Doubling

  • Find a body double: A friend, coworker, or online accountability partner.
  • Set clear intentions: Share your goals for the session.
  • Work together in silence or with periodic check-ins.
  • Virtual options: Use video calls, co-working platforms, or “study with me” videos.

Pro Tip:
Choose a partner who is focused and non-distracting. Avoid chatty or judgmental individuals.

11. Reward yourself for starting

This can be as simple as a treat, a break, or a moment of relaxation.

How to Use Reward Pairing

  • Choose a meaningful, immediate reward.
  • Pair the reward with the act of starting, not just completion.
  • Celebrate small wins: Acknowledge progress, no matter how minor.

Examples:

  • Enjoy a favorite snack after five minutes of work.
  • Take a short walk after completing a micro-goal.
  • Listen to a favorite song as a reward for starting.

Rewards must be immediate and meaningful: Delayed or trivial rewards are less effective

12. Additional Strategies to Overcome Procrastination

Starter Rituals

Develop a short, repeatable routine that signals the start of focused work (e.g., turning off notifications, playing a specific song, opening your planner).

Turn your task in to game

Turn task initiation into a game or challenge (e.g., “Can I write 200 words before the timer rings?”). Use apps or point systems to track progress and reward effort.

Accountability Groups

Join or form a group where members share goals, check in regularly, and provide mutual support. Public commitments increase follow-through.

Anxiety reduction techniques

If you are feeling overwhelmed or anxious use a polyvagal technique to settle your nervous system making it easier to get started.

Some things to remember.

  • Not all strategies work for everyone: So, experiment and find the ones that work best for you.
  • Temporary solutions: These are immediate interventions, not substitutes for addressing underlying issues (e.g., chronic anxiety, burnout).
  • Best for specific achievable tasks: Less effective for vague, ongoing, or ill-defined goals.
  • You need at least a little bit of motivation: If you are dead set against a task, these aren’t going to work.

Conclusion: Building Your Personalized Get Started Toolkit

The key to overcoming procrastination is experimentation and self-compassion. Not every technique will work for every person or every situation. Start by selecting one or two strategies that resonate with you, apply them to a specific task, and see the results. Over time, you can build a personalized system that transforms moments of resistance into opportunities for progress.

Remember: The hardest part is often just beginning. With the right tools, you are only a few minutes—or even a few seconds—away from making meaningful progress on your goals.

Quick Reference Guide to overcome procrastination

  1. Implementation Intentions (“If-Then” Plans)
    ☐ Write specific “If-Then” statements (e.g., “If it’s 9 a.m., then I will open my laptop.”)
    ☐ Include clear cues (time, place, feeling, or event).
    ☐ Post your plan where you’ll see it and repeat it to yourself.
  2. Five-Minute Rule
    ☐ Commit to working for just five minutes.
    ☐ Set a timer and start immediately.
    ☐ Decide whether to continue after five minutes.
  3. Temptation Bundling (Pair Task with Reward)
    ☐ List tasks you avoid and activities you enjoy.
    ☐ Pair them (e.g., listen to a podcast only while cleaning).
    ☐ Ensure the reward happens during the task, not after.
  4. Environmental Cues
    ☐ Use visual reminders (sticky notes, checklists).
    ☐ Set auditory cues (timers, music).
    ☐ Prepare physical cues (organized workspace, launch pads).
  5. Self-Talk Through Resistance
    ☐ Acknowledge the hesitant part of you.
    ☐ Validate its concerns and offer reassurance.
    ☐ Focus on progress, not perfection.
  6. Get a Running Start
    ☐ Complete a few easy tasks first.
    ☐ Transition immediately to the harder task.
  7. Break Tasks into Small Steps
    ☐ Identify the smallest next step.
    ☐ Write it down and focus only on that step.
    ☐ Celebrate each win before moving on.
  8. Timers, Countdowns, and Urgency Hacks
    ☐ Use short timers (5–10 minutes).
    ☐ Try countdowns (e.g., “5-4-3-2-1, go!”).
    ☐ Race the clock for fun urgency.
  9. Five-Second Rule
    ☐ Count down from five and act immediately.
    ☐ Use it when you feel hesitation creeping in.
  10. Body Doubling
    ☐ Work alongside someone (in person or virtually).
    ☐ Share your goals and check in periodically.
    ☐ Choose a focused, non-distracting partner.
  11. Reward Yourself for Starting
    ☐ Pick an immediate, meaningful reward.
    ☐ Pair the reward with starting, not finishing.
    ☐ Celebrate small wins consistently.
  12. Additional Boosters
    ☐ Starter rituals (e.g., play a specific song).
    ☐ Gamify tasks (e.g., “Can I finish before the timer?”).
    ☐ Join accountability groups for support.
    ☐ Use anxiety-reduction techniques if overwhelmed.

References