How To Stop Procrastinating (According To Science)
It’s hard to motivate when it’s cold outside, summer seems so far away and it’s the dreariest of months. Luckily, research has some tips on how to boost your motivation.
Procrastination is not about time management — it’s about emotional regulation.
When we avoid a task, we’re not being lazy; we’re escaping an uncomfortable feeling (anxiety, boredom, self-doubt, fear of failure). The procrastination brings immediate relief, creating a ‘procrastination loop’.
So how do we end this loop?
Do the first, smallest step. The hardest moment isn’t the work itself, but shifting into the uncertainty of how to start. (What should this newsletter be about? Oh, look, Wordle!) To make the shift easier, choose just one small task. (I’m going to look at questions I’ve gotten from readers.)
Have a ‘procrastination list’. Sometimes we need a break. So I always have a list of tasks that need to get done (rent a car for Florida, see what concerts are coming up) that feel like a mini-break, but also need to happen.
Engage in ‘temptation bundling’: Pair an unpleasant task with something genuinely enjoyable. (I hate running, so I watch action movies on the treadmill. I highly recommend Extraction 2 — and by ‘recommend’ I mean there is no discernible plot, but lots of explosions to distract you from the pain in your knees.)
The right kind of to-do list matters
When Harvard scientists tested four different approaches to improving focus and productivity, they found the best method was the “do one thing approach”.
It’s okay to have a long list of tasks — a ‘memory list’.
But that should not be your to-do list. Studies show it triggers a ‘need for cognitive closure’: You’re likely to choose an easy but unimportant item from the list because it makes you feel good to cross it off.
Research says there’s a better way. Each morning, create a to-do list with just one entry: The most important thing for that day. That’s it.
If you get that done, you can look at your memory list, and use it to write a new to-do list, with (again) just one entry. The goal is to force yourself to make a choice and do the most important task (rather than chasing the thrill you get from immediate but meaningless busy-ness.)
Other miscellaneous suggestions:
Studies show if you have a strong view of your future-self, you’ll procrastinate less, save more money, and behave more ethically. The key is vividness: Imagine what it feels like to finish that project, or cross the finish line, or close that deal. Spend a few minutes writing down, or imagining, what it sounds like, what you’re dressed in, the specific emotions — and you’ll find motivation increasing.
Or just work alongside someone else, even virtually. “Body doubling” — working in the presence of another person, even without interacting — has been a staple of ADHD communities for years. You don’t have to talk to each other — just knowing someone is there, also working, activates dopamine pathways linked to motivation.
Finally, try a little self-compassion, rather than self-criticism. One study found that students who forgave themselves for procrastinating on a first exam subsequently procrastinated less on the second one. But students who were hard on themselves showed no such improvement. Why? Because self-criticism triggers shame and anxiety — which reinforces the procrastination loop. So take it easy on yourself, and figure out the first, small step for next time.
Amazing effective writing! Thank you so much for a beautiful read. Pls keep writing.
I love the tip to practice self-compassion rather than self-criticism. Because of negativity bias, we dwell on things we did wrong, and are often so hard on ourselves!
One thing that's helped me is thinking, "What would my best friend tell me?" That gives me another opinion, besides the default negative one in my brain. I can weigh both perspectives and make a more informed decision: "Yes I messed up. But my best friend would tell me to keep going. I can do better next time!"