How to Overcome Procrastination: Evidence-Based Strategies
Maria Ivanova
Dreamer | Striving to normalize mental health discussions | Founder @ Atmo Health
In my previous article, we explored why we procrastinate—how our brain prioritizes short-term relief over long-term benefits, and why procrastination is not a time management problem but an emotional regulation issue.
But understanding the problem isn’t enough—we need strategies to break the cycle and make action easier.
In this article, I’ll share science-backed techniques that help you shift from avoidance to action, using small behavioral adjustments that work with your brain, not against it.
1. Try the 5-Minute Rule
If you’re struggling to start a task, commit to working on it for just five minutes. After that, you can stop if you want to—but more often than not, you’ll keep going.
Why does this work? Studies show that the hardest part of any task is simply getting started. The Zeigarnik Effect (1927) explains that our brains don’t like unfinished tasks—once we begin something, we feel an internal pull to complete it.
Additionally, research in The Journal of Experimental Psychology found that once people started a task, their perceived difficulty of the task decreased, making it easier to continue. The 5-Minute Rule bypasses the brain’s resistance, shifting focus from finishing the task to starting it, which feels much easier.
Example:
Instead of telling yourself, “I have to write this entire report”, try:
"I’ll just write the first sentence."
Once you start, your brain naturally moves into problem-solving mode, making it easier to continue.
2. Break Tasks into Smaller Steps
When a task feels overwhelming, break it down into smaller, specific steps. Instead of thinking, “I need to complete this entire project,” focus on “I’ll work on the first section for 10 minutes.”
Why does this work? Our brains are wired to avoid large, undefined tasks because they trigger mental overwhelm. Studies in Cognitive Psychology show that when a task is too big, the brain perceives it as a threat, activating stress responses that lead to avoidance.
Additionally, Temporal Discounting Theory (Ainslie, 2001) explains that we struggle to stay motivated for long-term goals. The farther away the reward, the less real it feels. Breaking tasks into small, immediate steps increases motivation by making progress feel achievable.
领英推荐
Example:
Instead of telling yourself, “I have to study for my exam,” reframe it as:
Each completed step triggers a small dopamine release, reinforcing progress and reducing the urge to procrastinate.
3. Use Temptation Bundling to Make Tasks More Appealing
Pair an unpleasant task with something enjoyable to make it easier to start and sustain focus. Instead of forcing yourself to do something you dislike, you attach it to a reward your brain craves.
Why does this work? The brain is driven by dopamine, the neurotransmitter responsible for motivation and pleasure. Research by Milkman et al. (2014) found that people who combined workouts with listening to audiobooks were significantly more consistent with their gym habits. This is because their brains associated exercise with an immediate reward, making it easier to follow through.
Similarly, Schultz’s (1997) research on dopamine and motivation shows that anticipating a reward increases dopamine release, making tasks feel less like "work" and more like something we want to do.
Example:
Instead of dreading routine tasks, reframe them like this:
By pairing instant gratification with a necessary task, you increase the likelihood of getting started and sticking with it.
The key to overcoming procrastination isn’t willpower—it’s about reducing resistance, increasing motivation, and making action feel easier. Small changes, applied consistently, can rewire habits over time.
What’s Next?
In the next article, I’ll explore when procrastination is more than just a habit—how it connects to anxiety, perfectionism, and ADHD.
Salesforce Certified Application Architect
4 周I've found that using the pomodoro technique helps me - I'd commit to completing at least 8 pomodoro cycles daily and usually I'd have picked up enough momentum to tackle 10 or 12 by the end of the day. Must be something related to the dopamine boost I get while ticking the next cycle.