Learn How to Stop Procrastinating with These 4 Tools and Mindsets

We all procrastinate from time to time, but beating yourself up and forcing yourself to ‘just do it’ might make you feel worse. What if we told you that the answer to “how to stop procrastinating” isn’t to have better time management, but instead better mood management? 

Research shows that we’re more likely to procrastinate on tasks that make us feel anxious or overwhelmed. That’s completely normal because it's our brain protecting us from the negative emotions associated with challenging tasks. 

Another interesting finding is that people with low self-esteem and those with high levels of perfectionism are more likely to procrastinate than others. 

If you’ve ever wondered how to stop procrastinating, keep reading to understand some of the underlying root causes as well as some productivity hacks to keep you going.

How to stop procrastinating: Looking into the ‘why’ 

Sometimes we put things off because we’re “lazy” or just not in the mood. Or sometimes we procrastinate under the disguise that we “work better” under pressure.  

Regardless of the reason, procrastination isn’t always a result of poor time management skills or being “lazy”. It often creates a cycle of stress, guilt, and reduced productivity. The longer tasks are delayed, the more overwhelming they seem, which makes starting them even harder.

Before we dive into the productivity hacks, it's worth examining possible reasons why we procrastinate. Here are several common root causes: 

1. Fear of failure or perfectionism: Worrying about not meeting expectations can trigger a “freeze” reaction. 
2. Overwhelm from big tasks: Large projects can feel unmanageable without clear steps.
3. Instant gratification: It’s easier to turn to quick distractions than to tackle challenging work.
4. Lack of motivation or interest: When tasks feel meaningless or you’re unhappy in your role, focus naturally drops.
5. Task difficulty or lack of support: Without the right tools, knowledge, or guidance, starting can feel impossible.

The starting line: Productivity hacks to manage procrastination

Reframing how you approach tasks can help you break free of procrastination quickly:

1. Start small: Focusing on the first step makes tasks less daunting.
2. Do the hardest thing first: Also known as “eating the frog”, to build momentum early in the day.
3. Treat it like a game plan: Viewing work as less serious reduces pressure.
4. Break tasks down into manageable chunks: Smaller, actionable steps make progress clearer and help you avoid overwhelm. 
5. Ask for help: Don’t be afraid to lean on colleagues or mentors.
6. Explore the root cause: If procrastination persists, it may be a sign you’re in the wrong role at work. 

Here’s a clearer framework by our Naluri Mental Health Coach, Belle Wong: 

The A–E Framework to gently beat procrastination

A – Awareness
Notice when you’re procrastinating and pause. Ask yourself: What’s really happening here? Am I avoiding discomfort, feeling tired, or afraid it won’t be perfect? Awareness is the first step to shifting it.

B – Break it down
Big tasks overwhelm the brain. Break them into smaller, doable steps. One email, one paragraph, one phone call. Small actions build big momentum.

C – Compassion
Be kind to yourself. Procrastination isn’t laziness; it’s often stress, fear, or fatigue. Replace self-criticism with encouragement: “This is hard, but I’m trying, and that counts.”

D – Do the first 5 minutes
Use the 5-minute rule: just start for 5 minutes. Often, action feels easier once you begin, and even if you stop after 5, you’ve still made progress.

E – Energise and reward
Celebrate small wins, and recharge with short breaks. Movement, fresh air, or a quick stretch helps reset your focus and mood. Rewards turn productivity into a more positive experience.

The goal isn’t to “crush procrastination” with pressure. It’s to build a kinder relationship with your work and yourself. One step at a time is still forward.

Getting the grind on: Productivity hacks to stay on track

If you want to know how to stop procrastinating consistently, try layering in some proven productivity hacks:

• Time-block focused sessions using methods like Pomodoro or the 2-minute rule
• Remove digital distractions to stay in flow
• Set up a dedicated, clutter-free workspace for deeper focus
• Use habit stacking by attaching tasks to existing habits (e.g., write notes right after coffee)
• Celebrate small wins as a way to motivate yourself and celebrate your progress  

How to stop procrastinating: Building better planning habits

• Keep a to-do list to visualise progress.
• Use tech tools like Google Calendar, Asana, or Notion to stay organised.
• Plan tomorrow at the end of today so you start fresh with clarity.

Shifting your mindset 

Finally, remember that mindset is just as important as putting in the work. A mindset shift helps you see tasks differently, making them feel less intimidating and more manageable.

• Self-compassion over self-criticism: Having negative scripts about yourself can cause negative feelings that could demotivate you instead of drive you to get things done.
• Reward effort, not just outcomes: Effort builds resilience and momentum.
• Build consistency over motivation: Habits outlast bursts of willpower.

Conclusion 

Learning how to stop procrastinating is a journey and may look different for everyone. Practising awareness and asking reflective questions could help point you towards the reason you’re procrastinating. 

Our experienced coaches are invested in your career as much as you are. Book a private personalised consultation with a Naluri Mental Health Coach or a Naluri Executive Coach and take charge of your career today.