How to Stop Procrastinating (Even When You Really Don’t Feel Like It)

Give them the tools to tackle procrastination head-on.

How to Stop Procrastinating (Even When You Really Don’t Feel Like It)

Procrastination. The art of looking at your to-do list, panicking, and then suddenly deciding it’s the perfect time to organize your spice rack. Relatable, right? Here’s the thing, friend: you’re not lazy, and you’re definitely not broken. Procrastination is just your brain’s sneaky way of saying, “I’m overwhelmed, and I need a hot minute.”

But guess what? That hot minute is turning into a hot mess, and it’s time to take back control. Ready to trade scrolling social media for actually crossing stuff off your list? Let’s do this—sass, science, and all.

Procrastination Isn’t Laziness—It’s Self-Preservation

Let’s get real: procrastination isn’t about being lazy. Nope, it’s your brain saying, “Whoa, this task is big, scary, or boring, so let’s avoid it and watch puppy videos instead.” Smart brain? Sure. Productive? Not so much.

Think of it like this: procrastination is your brain’s way of dodging discomfort. Whether it’s fear of failure, perfectionism, or just pure overwhelm, your brain thinks it’s protecting you. It’s like your internal security guard waving a red flag saying, “Retreat!” The problem? Instead of saving you, it’s trapping you in a cycle of avoidance and guilt.

But procrastination isn’t your enemy; it’s a signal. It’s your brain begging for clarity, direction, or a gentler approach. When you learn to decode that signal and address the root cause, procrastination loses its power. And guess what? That’s exactly what we’re about to tackle. Buckle up, because it’s time to move from stuck to unstoppable.

Step 1: Connect with Your “Why” (Spoiler: Guilt Isn’t a Good Motivator)

Connect with Your “Why” (Spoiler: Guilt Isn’t a Good Motivator)

Let’s talk about motivation. If you’re doing something just because you “should” or “have to,” no wonder you’re procrastinating! Tasks tied to guilt or obligation are a snoozefest. But when you connect your task to something you truly value? That’s where the magic happens.

Real Talk:

Instead of, “I need to write this report because my boss said so,” try reframing it as, “This report highlights my ability to communicate clearly and deliver results, making me a stronger candidate for future opportunities.” See the difference? One feels like a punishment; the other feels like progress.

Quick Exercise:

Ask yourself:

• Why does this task matter to me?
• How does it align with my personal or professional goals?
• What will I gain—emotionally, financially, or otherwise—by completing it?

Take it further: visualize the rewards of finishing the task. Imagine how proud or relieved you’ll feel. When you’re powered by purpose and focused on the endgame, procrastination doesn’t stand a chance against your newfound motivation. Time to make it happen!

Step 2: Start Stupid Small (No, Smaller Than That)

Big tasks = big avoidance. That’s just math. The secret? Shrink the task until it’s so ridiculously tiny that starting feels like no big deal. We’re talking micro-level small—so small your brain can’t argue with it.

Why This Works:

• It’s too small to feel overwhelming.
• Starting creates momentum—because once you’re in motion, it’s easier to keep going.
• You trick your brain into thinking, “This is so easy, I might as well do it.”

Examples:

• Instead of “write the whole report,” start by opening a blank doc or writing one sentence.
• Instead of “run 3 miles,” lace up your sneakers and walk to the end of the block and back.
• Instead of “organize the entire garage,” just clean out one drawer or grab one box.

Starting small isn’t about laziness; it’s about working with your brain, not against it. A tiny, manageable action is often all it takes to break the cycle of procrastination and get the ball rolling. Before you know it, that “tiny step” has turned into meaningful progress—and it all started with something as simple as picking up a pen or walking 10 feet.

Step 3: Know Your Energy Peaks and Valleys (Because Timing Is Everything)

Not all hours of the day are created equal, and neither is your energy. Trying to tackle your hardest task during your mid-afternoon slump? That’s a one-way ticket to Procrastination Station. Timing matters, sis, and learning when you’re at your best is the secret to working smarter, not harder.

How to Work With Your Energy:

• High-energy hours: Tackle your hardest, most focus-intensive tasks. This is when you’re sharp, motivated, and ready to slay.
• Low-energy hours: Save these for easier, mindless tasks like organizing emails or folding laundry.

Pro Tip:

If you’re not sure when your energy peaks and valleys are, spend a few days tracking it. Note when you feel sharpest and when your brain feels like mush. Once you know your natural rhythm, you can plan your day accordingly. Imagine knocking out your toughest tasks when you’re naturally energized—game-changer, right? Timing isn’t everything, but it’s pretty darn close when it comes to beating procrastination.

Step 4: Use the “Hell Yes or Hard No” Rule (Because Boundaries Save Lives)

Raise your hand if you’re guilty of saying yes to everything, only to find yourself drowning in commitments and wondering why you’re stressed. (Don’t worry, you’re not alone—it’s basically a universal experience at this point.) Here’s the truth: overcommitting is procrastination’s bestie. When your plate is too full, you’ll start avoiding tasks just to survive. Enter the “Hell Yes or Hard No” rule—a game-changer for your energy and sanity.

How to Use It:

• Pause and Reflect: When a new request comes in, stop and ask yourself: “Does this align with my goals, values, or current priorities?”
• Be Honest: If the answer isn’t a loud, proud “HELL YES,” it’s a no. No “maybe,” no “I guess I could make it work”—just a firm, unapologetic no.

Pro Tip:

Make it easier by grabbing the Momentum Map. Write down your top priorities and use them as your personal filter. If a request doesn’t fit into your goals or values, wave it goodbye with a smile. (Bye, Felicia!) Remember, every “yes” to something that doesn’t serve you is a “no” to something that does. Boundaries aren’t selfish—they’re self-preservation.

Step 5: Plan for Chaos (Because Life Happens)

Let’s face it: your meticulously crafted plan is going to get derailed. Life has a funny way of throwing curveballs—your toddler suddenly has strong opinions about bedtime, your boss decides every meeting needs to run over, or your coffee spills all over your keyboard like a tiny betrayal. The secret to beating procrastination when life happens? Expect the chaos and plan for it.

How to Stay Consistent in Chaos:

• Minimum Baseline: When your schedule blows up, shrink the task. Can’t work out for an hour? Do some pushups or a quick stretch. Small wins still count.
• Flexible Goals: Swap “I’ll write every day” for “I’ll write three times this week.” Flexibility keeps you moving forward without the pressure to be perfect.
• Grace Over Guilt: Missed a day? Spilled coffee? Forgot your deadline? It’s fine. Seriously. Pick up where you left off and skip the guilt trip—it’s just wasted energy.

Reality Check:

Life isn’t perfect, and your plan doesn’t need to be either. Procrastination loves a rigid, all-or-nothing mindset. But when you build flexibility and grace into your strategy, you stay in the game—even when the universe has other plans. Remember, progress beats perfection every single time.

Step 6: Accountability Is Sexy (And Necessary)

Here’s the thing: procrastination loves the dark. When no one knows about your goals, it’s way easier to ghost them. But the second you bring someone else into the loop? Game over for procrastination. Accountability isn’t just effective—it’s a total vibe.

Your Accountability Options:

• Buddy Up: Find a friend who’s part cheerleader, part drill sergeant. Someone who will text, “Hey, did you crush it today?” and actually expect an answer.
• Join a Community: Surround yourself with people who are on the same mission (shoutout to the women in Soul on Fire who don’t let procrastination win). A squad makes everything more motivating.
• Track Your Progress: Apps, habit trackers, a journal, or even a sticky note on your mirror—whatever works to keep your goals in front of you.

Why It Works:

Accountability isn’t just about staying on track—it’s about adding excitement to the process. When someone’s rooting for you (or calling you out), even the hardest tasks feel doable. Plus, it’s way more fun to celebrate wins with your squad than to silently fist-bump yourself in the kitchen, with a glass of wine.

Procrastination thrives in isolation, but accountability? That’s where progress happens. Who’s got your back?

Step 7: Celebrate Every Win (Yes, Even the Teeny-Tiny Ones)

Listen up: progress isn’t just about reaching the finish line—it’s about every single step forward along the way. Whether you wrote one paragraph, tackled one shelf in your closet, or finally emailed that person back, it’s worth celebrating. Why? Because every win, no matter how small, is proof that you’re doing the damn thing.

How to Celebrate:

• Treat Yourself: Buy that fancy latte, light your favorite candle, or indulge in a guilt-free Netflix binge. Small wins deserve small rewards that make you feel fabulous.
• Reflect on Progress: Pause and recognize how far you’ve come. Pull out your journal or just take a quiet moment to mentally high-five yourself.
• Share Your Wins: Tell a friend, post it in your accountability group, or text someone who’ll hype you up. (Because let’s be real, hearing “YASSS QUEEN” never gets old.)

Why It Matters:

Celebrating isn’t just a feel-good moment—it’s a fuel injection for your motivation. Acknowledging progress, even tiny steps, trains your brain to associate effort with reward. It turns, “Ugh, I have so far to go” into “Look at me crushing it!”

PSA: Progress deserves a party. Don’t wait for the “big” win—celebrate every baby step. You earned it! 🎉

Stop Waiting for Motivation—Start Creating It

Procrastination isn’t a character flaw; it’s a habit. And like any habit, it can be broken with the right strategies. So, what’s your next move?

👉 Grab your FREE Momentum Map and turn procrastination into progress. This simple guide will help you reflect, reset, and restart with purpose.

Because, sis, life’s too short to keep procrastinating. Let’s get it done. 💪

What’s one thing you’re going to tackle today? Tell me in the comments—I’m rooting for you!