Overcoming Procrastination: Five Proven Techniques to Break the Cycle

Ten pages of credit card statements, income statements, investments, and rental property expenses are spread out in front of me. I must organize and consolidate this data for my CPA for the 2024 tax season. These documents have been sitting here for two weeks, taunting me. I’ve tried time chunking and prioritizing techniques—methods I teach others in my coaching practice—but when it comes to financial accounting for my businesses, I feel paralyzed. Just thinking about the task creates a nauseating feeling deep in my gut.

Sound familiar?

Procrastination is one of those frustrating habits that sneaks into our lives despite our best intentions. It’s not just about laziness or poor time management. It's a psychological loop, where the discomfort of the task feeds procrastination, and the act of procrastinating increases the discomfort. Breaking free requires more than willpower—it requires strategy and understanding.

After much trial and error (and yes, some gut-wrenching moments staring at those statements), I applied five key techniques that helped me conquer this challenge. These strategies can work for you too, no matter what task you’re avoiding.

1. Understand the Root Cause of Procrastination

Procrastination isn’t just a lack of discipline; it’s deeply rooted in our brain’s fight-or-flight response. When a task feels overwhelming or unpleasant, our brains perceive it as a threat, triggering avoidance behavior.

To overcome procrastination, start by identifying the specific emotions tied to the task. Is it fear of failure? Perfectionism? A sense of inadequacy? For me, it was the sheer complexity of consolidating financial data, coupled with the fear of making mistakes. Once you name the emotion, you can address it directly rather than letting it control you.

2. Break the Task Into Micro-Tasks

One of the most effective strategies for tackling procrastination is to break the task into smaller, more manageable pieces. Instead of thinking about the overwhelming entirety of the project, focus on the next actionable step.

For example, instead of “organizing tax documents,” I redefined my goal into micro-tasks:

• Gather all credit card statements.

• Sort rental property expenses by month.

• Cross-check income against receipts.

Each task took less than 30 minutes, and checking them off gave me a sense of progress. Micro-tasks remove the intimidation factor, making the process feel achievable.

3. Use Time Chunking to Create Momentum

Time chunking is a technique where you set a specific amount of time to work on a task without distractions. The key here is to commit to just a small chunk of time—say 15 or 25 minutes.

I used the Pomodoro Technique, which involves working for 25 minutes, followed by a 5-minute break. This focused effort builds momentum, and often, once you start, you find yourself continuing beyond the initial time chunk.

What’s critical here is to start small. Telling yourself you only have to work on the task for 15 minutes can trick your brain into lowering resistance. More often than not, you’ll keep going once you’ve started.

4. Change Your Environment

Your environment plays a significant role in your ability to focus. If you’re working in a space associated with relaxation or other activities, your brain may struggle to transition into “work mode.”

I realized that sitting at my usual desk—where I also handle emails and coaching calls—wasn’t helping me focus on taxes. I moved to the dining room, cleared the table, and made that my designated space for organizing documents. This simple change helped me create a mental shift, signaling to my brain that it was time to tackle the task.

Experiment with your environment. Whether it’s a new workspace, some background music, or even a specific scent (like a candle or essential oil), small changes can make a big difference.

5. Reward Yourself for Progress

Motivation isn’t just about getting started—it’s about sustaining effort. One way to do that is by rewarding yourself for completing milestones.

For every micro-task I completed, I gave myself a small reward: a cup of coffee, 10 minutes of scrolling through my favorite social media app, or a short walk outside. These rewards created positive reinforcement, making the process less daunting and even enjoyable.

Larger milestones called for larger rewards. Once I had all my documents consolidated and sent to my CPA, I treated myself to a nice dinner with my family. Associating the completion of tasks with pleasure can help retrain your brain to see challenging projects in a more positive light.

Breaking Free from the Procrastination Loop

Did these techniques work for me? Absolutely. But let me be honest—it wasn’t easy. It took effort, persistence, and the willingness to confront the emotions driving my procrastination.

If you’re stuck in a similar loop, I encourage you to try these strategies. Start by understanding why you’re procrastinating, then break your task into smaller pieces, set a timer, change your environment, and celebrate your wins along the way.

Remember, procrastination isn’t a permanent flaw; it’s a habit that can be broken with the right approach. And when you do, you’ll not only tackle your tasks but also reclaim your time, energy, and confidence.

Are you ready to take the first step? Share in the comments what task you’re determined to conquer and which of these techniques you’ll try today.

Let’s keep the conversation going! Visit www.artistearn.com for more insights on productivity and leadership, and follow me here on LinkedIn for weekly tips on unlocking your full potential.

You’ve got this.