How to Procrastinate Less & Accomplish More

Do Any of These Avoidance Strategies Sound Familiar?

When overwhelmed, many of us fall back on behaviors that feel comforting in the moment but ultimately keep us stuck. Which of these resonate with you?

• Tackling less stressful, low-priority tasks like cleaning or organizing.
• Mentally spiraling into self-criticism and hopelessness.
• Striving for perfection to avoid making any mistakes.
• Constantly seeking reassurance from others.
• Self-medicating with drugs or alcohol.
• Restricting food intake or turning to overeating for comfort.
• Oversleeping to escape stress.
• Escaping through excessive screen time or social media.
• Trying to control and plan every aspect of life to prevent surprises.
• Blaming or lashing out at others.
• Making endless lists or compulsively analyzing your next steps.

These behaviors may feel like they reduce stress in the short term, but they come with a cost: reinforcing your brain’s belief that you can’t handle the discomfort of facing your challenges head-on.

The Hook of Procrastination and Avoidance

Why is procrastination so irresistible? It’s wired into our survival instincts. Avoiding discomfort—whether physical or emotional—feels like self-protection. Think about pulling your hand away from a hot stove; avoiding danger is essential for survival. But when it comes to emotional pain or stress, avoidance backfires.

By procrastinating or avoiding, you’re essentially telling your brain: “This is dangerous; I can’t handle it.” Your brain listens and triggers your amygdala, the alarm center responsible for anxiety. The result? More stress, more anxiety, and an even stronger urge to avoid.

Rewiring Your Brain to “Just Do It”

The key to breaking the cycle of procrastination is not to wait until you feel ready. Instead, it’s about taking small steps forward—even when it feels uncomfortable. Each time you take action despite fear or overwhelm, you strengthen the mental muscles that tell your brain, “I can handle this.”

Here’s how to start:

1. Recognize the Pattern

Notice when you’re engaging in avoidance behaviors. Ask yourself, “Am I doing this to avoid discomfort?” Awareness is the first step to change.

2. Take One Small Action

Choose a single, manageable step toward your goal. If writing an essay feels impossible, start with opening your document and writing one sentence. Small actions build momentum.

3. Challenge Catastrophic Thoughts

When your brain says, “I’ll fail,” respond with evidence-based counter-thoughts: “Even if it’s not perfect, I’ll learn something valuable.”

4. Reframe Discomfort

Shift your perspective on discomfort. Instead of seeing it as a sign to stop, view it as a sign of growth. Remind yourself, “This is hard, but it’s how I get stronger.”

5. Reward Progress, Not Perfection

Celebrate small wins. Acknowledge your effort, even if the outcome isn’t perfect. Progress over time rewires your brain to associate action with positive feelings.

The Payoff of Facing Your Fears

Each time you move forward instead of retreating, you train your brain to see challenges as opportunities rather than threats. Over time, this rewiring builds resilience, self-confidence, and the ability to tackle life’s stressors with courage.

So, the next time you feel the pull of procrastination, remember: you have the power to rewire your brain. Start small, take one step forward, and show yourself that you are capable of handling whatever comes your way. The more you practice, the easier it becomes to “just do it.”

You’ve got this!