Overcome procrastination

Overcome procrastination by starting with a challenging activity, breaking the task into manageable steps, and deliberately creating alertness when needed.

• Don’t wait for motivation: If you’re stuck, a brief, effortful activity may help you move out of the low-motivation state faster than waiting or doing unrelated chores. Keep it safe; examples include a short bout of exercise or a difficult meditation. 1 2
• Use safe discomfort: A cold shower or cold immersion may provide a challenging, uncomfortable stimulus that helps you get moving. Use a level of cold that is uncomfortable but safe, and avoid pushing into danger. 3 4
• Break daunting tasks into small steps: Lower the bar and begin with a short, achievable effort—for example, a minute or five minutes of exercise—then use that as a stepping stone to the next step. 2 5
• Create alertness instead of waiting for deadline pressure: If urgency makes you focus, deliberate breathing or caffeine may help produce activation before a deadline arrives. The breathing approach can provoke anxiety and isn’t recommended for people prone to panic attacks; caffeine can also cause agitation in sensitive people. 6