What are some other procrastination strategies?

Other procrastination strategies include using challenging activities, creating urgency, and avoiding substitute tasks.

1. Challenging activities: When you feel stuck, a brief, safe activity that feels more effortful—such as a cold shower or 5–10 minutes of breath-focused meditation—may help you move out of the unmotivated state. The meditation is about staying with the breath and returning your attention when it wanders, not achieving a particular result. 1 2
2. Artificial urgency: If deadlines help you focus, 25–30 cycles of deep inhales and exhales were suggested as a way to create mild stress and activation—though not for people prone to panic attacks. 3
3. Dopamine awareness: Procrastination can involve waiting for motivation while avoiding the harder task; effortful, safe discomfort may help shift that state faster than waiting. 4
4. Avoid substitutes: Cleaning or handling other low-friction tasks can become a stand-in for the main task. Notice the substitution and redirect toward the work you meant to do. 5
5. Meditation: A short, effortful meditation can be done by closing your eyes, focusing on your breath, and returning to it whenever your mind wanders. 2