Exercises to Move Past Chronic Procrastination

Your sessions will provide hands-on, action-oriented support, tailored to help you move through your most overwhelming goals. Together we will practice:

• Setting daily agendas to structure your day effectively.
• Prioritizing life tasks to align with your goals.
• Breaking down and organizing action steps to tackle even the most daunting responsibilities.

Is This Service Right for You? Take this quick self-assessment to find out:

• Are you avoiding important tasks because they feel insurmountable?
• Do you want to take action but feel unsure of where to start?
• Would additional structure, support, and accountability help you follow through on your commitments?

If you answered yes to any of these questions, you’re a great candidate for Light On Anxiety’s life management and anti-procrastination services. Come ready to work hard and make real progress. Together, we’ll overcome obstacles and create meaningful change—one step at a time.

Try These Exercises to Get Started Today:

Exercise 1: Create a Master Task List

Start by organizing your life to-dos in a single, comprehensive list. For each task, note:

1. Priority level: low, medium, or high.
2. Time required: short, medium, or long.

Keep this list updated as new tasks arise, but don’t let it become a procrastination tool. Writing tasks down without scheduling them can create a false sense of progress and actually hinder your productivity. Instead, use your list as a springboard for real action by anchoring tasks to specific days and times.

Exercise 2: Build Your Weekly “Just Do It” Brain Workout PlanIt’s time to turn your task list into a concrete plan for action. Follow these steps:

1. Focus on High Priority, Short Tasks
   • Choose tasks labeled high priority and requiring less time to complete.
2. Schedule Time for Action
   • Using your preferred calendar (digital or paper), block off 1–2 hours a day for the next week to work on these tasks.
3. Adjust as Needed
   • If you miss a task, don’t stress—reschedule it for another time during the week.

Treat each scheduled task as a non-negotiable appointment with yourself. The more you honor these commitments, the easier it becomes to overcome procrastination.

Exercise 3: Gamify Your ProductivityWhy not make progress fun? Turn overcoming procrastination into a game:

1. Divide a page (or whiteboard, phone note, etc.) into two columns: Team Just Do It and Team Procrastinate.
2. Each time you complete a task instead of avoiding it, give Team Just Do It a point. If you procrastinate, give Team Procrastinate a point.
3. At the end of the week, tally the scores. Celebrate your victories and reflect on what you’ve learned.

Use this game as an opportunity to strategize for the upcoming week. Identify new ways to outsmart Team Procrastinate and give yourself the edge to keep winning.

Get Ready for Transformation