6 Tips for Overcoming Procrastination and Maintaining Energy
Procrastination and low energy levels can significantly hinder productivity and personal growth. This article presents expert-backed strategies to help overcome these common challenges and boost efficiency. From leveraging physical movement to breaking tasks into manageable chunks, readers will discover practical tips to kickstart their productivity and maintain momentum throughout the day.
- Begin with Movement to Overcome Procrastination
- Break Large Projects into Manageable Steps
- Set a Seven-Minute Timer to Start Tasks
- Tackle Small Chunks with Pomodoro Technique
- Complete Two-Minute Tasks Immediately
- Focus on Quick Progress to Beat Procrastination
Begin with Movement to Overcome Procrastination
One of the most effective strategies I use to overcome procrastination is to simply begin with movement. When I feel stuck or overwhelmed, I don't force myself to tackle the entire task—I start by shifting my body first. That might mean taking three deep breaths, standing up to stretch, or setting a two-minute timer just to initiate focus.
Procrastination is often less about laziness and more about a nervous system response—usually a subtle freeze triggered by pressure or perfectionism. By moving my body or engaging in a small, manageable action, I signal to my nervous system that it's safe to engage. That's when clarity returns and the resistance softens.
Once I've taken that first step, I stay connected to my body—checking in with my breath, posture, and internal pace. It's not about pushing myself into productivity, but about creating the internal safety to move forward with presence rather than avoidance.
Break Large Projects into Manageable Steps
Procrastination can be a silent killer in any business, especially for senior leaders who don't always have someone checking in to keep them accountable on tasks or timelines.
In my experience, the tasks I tend to put off are the big, complex ones with distant deadlines. There are two reasons for this. First, when something isn't due for a while, it's easy to fall into the trap of thinking there's still plenty of time, even if the project is time-consuming and needs early attention. Second, these are often the hardest to start. Figuring out where to begin can be so overwhelming that it leads to decision paralysis and nothing gets done.
My go-to strategy is to break those large projects into smaller, manageable steps. I map them out on a timeline leading up to the final deadline, figuring out what needs to happen first and setting milestone dates along the way. This approach keeps me from cramming everything at the last minute and helps reduce stress. It also cuts down on indecision, since I always know which step to focus on next.
Set a Seven-Minute Timer to Start Tasks
One tip that broke my procrastination cycle: I started setting a timer to do just 7 minutes of the task I dreaded most—no more, no less.
Here's why it worked: seven minutes feels too short to stress about, so my brain says, "Fine, I'll do it." But once I start, I almost always keep going beyond that because the hardest part—starting—is already behind me.
I use this trick daily. The moment I feel resistance building, I hit that timer. Over time, this little habit totally rewired my response to stress and overwhelm.
Don't try to fight procrastination head-on. Just shrink the task until your brain can't resist.
Tackle Small Chunks with Pomodoro Technique
One tip that has helped me overcome procrastination is breaking tasks into very small, manageable chunks and committing to just starting with one tiny step. When I feel overwhelmed, the sheer size of a project can be paralyzing, so I focus on doing just five minutes of work to get the ball rolling. This often creates momentum and reduces the mental barrier to starting. I also use the Pomodoro Technique—working in focused 25-minute intervals followed by short breaks—which keeps my energy levels balanced and helps me avoid burnout. Over time, these methods have transformed how I tackle tasks. Instead of feeling stuck, I feel in control and productive, which makes even large projects feel doable. The key is to start small and build consistency, rather than waiting for motivation to magically appear.
Complete Two-Minute Tasks Immediately
I recently saw something online that I found really useful. It was along the lines of this: "If you can do it in 2 minutes, do it now." Honestly, it sounds so simple but is such a helpful tip, especially for the little things that can be easy to put off until a later time. Things like replying to an email, putting something away, or any other small task.
I guess knowing a task will take you 2 minutes or less to complete is enough of an incentive to get it done. Plus, you'll feel as if you've achieved something after.
Focus on Quick Progress to Beat Procrastination
Getting work done is easier for me if I focus on one quick bit of progress. Often, when I feel unable to handle a challenging job, I think it will be easier if I procrastinate. However, when I break down each step separately, it seems less complicated than it appeared before. To ease the stress, I can read one part or paragraph at a time. I also like using a timer for 15-20 minutes and working on one minute of the task during that time. You'd be surprised at what you're able to accomplish in that time, and usually, once I begin, I find myself getting into a flow, and the rest becomes easier.
The key is just to start, no matter how long. I've found that once you begin, you will likely keep going, and that initial intimidation factor disappears. Breaking up the task into pieces enables me to shift my thinking from "I have to do this huge thing" to "I just need to do this tiny little bit." It's less overwhelming and more manageable. Giving yourself permission to take baby steps and be happy with each tiny victory along the way is the solution. It propels you forward and helps you reach your destination without that creeping doubt of procrastination hanging over your head.
