How to deal with procrastination

Picture of Dr Lisa Turner

Dr Lisa Turner

World renowned visionary, author, high-performance mindset trainer for coaches to elevate skills, empower clients to achieve their maximum potential

Whether you’re a student struggling to complete assignments or a professional buried under deadlines, you’re not alone if you’ve ever found yourself trapped in the grip of procrastination. Despite our best intentions, the lure of putting off tasks until “later” can be a persistent antagonist in our quest for productivity. This article unravels the psychological underpinnings of procrastination, explores practical strategies to combat it, and illuminates how the understanding and application of these tactics can lead to better productivity and personal fulfillment.

Understanding Procrastination 

Many view procrastination as a flaw in character or a lack of willpower, but this oversimplification obscures the complex psychological factors at play. Procrastination is not the absence of effort but rather a misalignment of effort guided by our emotions.

A renowned psychologist asserts that procrastination is fundamentally about emotional regulation. We delay tasks that cause feelings of discomfort or anxiety, substituting them with activities that provide instant gratification. Our minds, aiming to evade immediate unpleasant emotions, momentarily disregard the future consequences of such actions. Consequently, the cycle of procrastination continues as the delayed tasks breed further discomfort, creating a self-perpetuating loop.

Understanding this emotional dynamic is the first step towards managing procrastination. To break the cycle, one must consciously recognize and address the emotions tied to the tasks at hand.

Overcoming Emotional Resistance 

Armed with the knowledge that procrastination is an emotional struggle rather than a time management issue, we can deploy techniques specifically tailored to counter this resistance. One such method is the application of “Emotional Intelligence,” a concept popularised by psychologist Daniel Goleman.

Emotional Intelligence, or EQ, involves understanding and managing one’s emotions to cope with stress, overcome challenges, and build strong relationships. This skill can be especially useful in defeating procrastination. By recognizing the feelings of discomfort that lead us to delay certain tasks, we can proactively address these emotions instead of allowing them to steer our actions.

Mindfulness meditation, for example, is an effective tool for enhancing EQ. By fostering self-awareness, meditation can help us recognize negative emotions and interrupt the cycle of procrastination before it gains momentum. Coupling this with positive self-talk can reframe the emotional narrative surrounding dreaded tasks, transforming them from burdens to conquer into challenges to overcome.

Practical Strategies for Success 

Theoretical knowledge and emotional resilience must be complemented with practical strategies to conquer procrastination effectively. Employing these practical tactics can help translate intention into action.

The Pomodoro Technique, for instance, breaks work into manageable intervals (typically 25 minutes), separated by short breaks. This reduces the psychological load of a task by focusing on one “Pomodoro” at a time, making starting less daunting.

Another strategy is “time boxing,” where tasks are assigned specific time slots. This tactic ensures dedicated effort and establishes a sense of urgency that can help stifle the impulse to procrastinate.

Moreover, setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can create a clear pathway to task completion, reducing the ambiguity that often leads to procrastination.

Fostering an Environment Conducive to Productivity 

Beyond individual tactics, our environment plays a crucial role in shaping our behavior. A well-structured environment can encourage productivity and discourage procrastination.

Begin by eliminating potential distractions. Whether it’s the ping of a smartphone or the clutter on your desk, such diversions can feed into the cycle of procrastination. Consider digital tools to limit time on distracting websites or apps.

Secondly, cultivate a physical space dedicated to work. This dedicated space, free from non-work related activities, helps signal your brain that it’s time to focus.

Lastly, surround yourself with people who inspire productivity. Research has shown that behaviors can be contagious. By surrounding ourselves with driven individuals, we increase the likelihood of mirroring their productive habits.


Procrastination, a formidable adversary of productivity, is a phenomenon deeply rooted in our emotional responses to tasks. Emotional underpinnings can play a major role in the habit of procrastination, it is not only an issue of willpower or time management. To create a change for the better, we must comprehend these feelings and develop ways to counterbalance them. Practical strategies and a conducive environment further bolster our arsenal against procrastination, transforming intentions into actions.

Remember, overcoming procrastination is a journey, not an event. It requires consistent effort and self-reflection. Don’t be discouraged by setbacks. Instead, view them as opportunities to enhance yourself and grow. Keep refining your approach until you discover what works best for you.

If you want to change your life fundamentally, start with CETfreedom. We provide strategies, resources, and a community focused on empowering individuals to break free from the chains of procrastination. Achieving success begins with taking initiative, and we at CET Freedom are here to assist you every step of the way. From providing you with helpful tactics and strategies to giving you a foundation of support – let us guide you towards being more productive and fulfilled. Do not wait any longer, seize the day today.


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