3 tips to overcome procrastination

We’ve all been there—staring at the ever-growing to-do list, knowing exactly what needs to be done, but somehow finding every excuse in the world to do something else. If you're anything like me, a seasoned procrastinator, you’ve probably developed a PhD in avoiding tasks that actually need doing. But through trial and error, I’ve found a few proven strategies that help tackle procrastination head-on. Here's how you can turn the tide and become more productive.

1. Eat the Frog: Conquer the Hardest Task First

This concept, made popular by Brian Tracy, is about starting your day with the task you dread the most. Imagine you have to eat a frog each day. If you don’t do it first thing in the morning, it’ll sit in your mind, growing bigger and uglier as the hours pass.

The same thing happens with tough, boring, or important tasks. You push them to the bottom of your list, but they take up mental real estate and keep you distracted. By tackling the hardest thing first, you’ll feel accomplished early in the day, making the rest of your tasks feel like a breeze. It’s uncomfortable, but the mental clarity and satisfaction afterward are worth it.

Pro Tip: Start by identifying the most unpleasant task on your list. Do that first, even if it’s for 15 minutes. You’ll notice your mind is less cluttered and you’re more focused throughout the day.

2. Declutter Your Environment: Create a Distraction-Free Space

A cluttered space can lead to a cluttered mind. If you’re surrounded by random papers, gadgets, and things vying for your attention, your brain will naturally wander. Decluttering isn’t just about cleanliness—it’s about creating an environment that supports focus.

Take a few minutes to tidy up your workspace. Put away items you don’t need for the task at hand. The clearer your space, the clearer your mind, and the easier it becomes to stay on task.

Pro Tip: Implement the “one-touch” rule—if you pick up an item, make sure you either throw it away, put it where it belongs, or handle the associated task immediately. This prevents small tasks from piling up and contributing to chaos.

3. Focus Sprints: Use Short Bursts of Intense Focus to Get Things Done

Procrastination thrives when tasks seem endless or overwhelming. Focus sprints help break down the workload into manageable chunks while giving your brain the structure it craves. This technique is about working in short, intense bursts, followed by brief breaks.

Here’s a simple, step-by-step process for a productive focus sprint:

• Write down your sprint goal: Be clear on what you want to accomplish in the next 50 minutes.

• Take 10 deep breaths: This helps center your mind and reduces stress.

• Brain dump: Write down any thoughts or distractions—whether it’s an email you need to send, a bill you need to pay, or a random idea. Get it all out of your head so it doesn’t linger while you work.

• Take 10 deep breaths again: Now that your mind is clearer, breathe deeply to refocus.

• Work for 50 minutes: Set a timer and give your full attention to the task at hand.

Repeat this process for four 50-minute sprints, and you’ll be amazed at how much you can accomplish in just a few hours.

Pro Tip: If 50 minutes seems too long, start with 25-minute sprints and gradually work your way up. Make sure to take a 5-10 minute break between sprints to recharge.

Procrastination isn’t something you can eliminate overnight, but by starting with the hardest task, decluttering your space, and using focus sprints, you can make significant progress. These tips are battle-tested by yours truly, a pro procrastinator, and they’ve helped me go from avoiding work to smashing through to-do lists. So give them a try, and see how they work for you!