Keep putting things off? We all do it—whether it’s delaying a work project, avoiding a workout, or putting off that email reply. But the longer we procrastinate, the more stressed and overwhelmed we feel.
The good news? You don’t need superhuman discipline to beat procrastination. You just need the right strategies to trick your brain into taking action.
Here are 7 science-backed tricks to stop procrastinating and get things done.
Contents
1. The 5-Minute Rule (Just Start)
Why it works: The hardest part of any task is getting started.
The science: Studies show that once we begin a task, our brain creates a mental “incomplete” loop, making us want to finish it.
How to apply it: Tell yourself you’ll work on a task for just five minutes. Once you start, you’ll likely keep going.
2. Use the “Two-Minute Rule” for Small Tasks
Why it works: Procrastination builds up when we let small tasks pile up.
The science: Research suggests that tackling quick tasks immediately prevents mental clutter and improves productivity.
How to apply it: If a task takes less than two minutes to complete (like answering an email or tidying up your workspace), do it now.
3. Break Big Tasks into Tiny Steps
Why it works: Overwhelming tasks make procrastination worse.
The science: Studies show that breaking tasks into small, manageable steps reduces stress and increases motivation.
How to apply it: Instead of writing “Finish project” on your to-do list, write smaller steps like “Outline project,” “Write first paragraph,” and “Review edits.”
4. Make It Fun with the “Temptation Bundling” Hack
Why it works: Pairing something you enjoy with a task you dread makes it easier to start.
The science: A University of Pennsylvania study found that combining a pleasurable activity with a necessary task increases follow-through.
How to apply it: Listen to your favorite podcast while doing chores or treat yourself to a coffee only when working on a difficult task.
5. Create an Artificial Deadline
Why it works: Deadlines trigger urgency and force action.
The science: Parkinson’s Law states that work expands to fill the time available for completion—meaning, if you give yourself all day, you’ll take all day.
How to apply it: Set a personal deadline earlier than the real one and use a timer to create urgency.
6. Remove Distractions (and Reward Yourself After)
Why it works: Eliminating distractions helps your brain stay focused.
The science: Research suggests that multitasking lowers productivity by up to 40%.
How to apply it: Put your phone on airplane mode, block distracting websites, and set up a reward for finishing your task (like a short break or a small treat).
7. Use the “Accountability Trick”
Why it works: We’re more likely to take action when someone else is watching.
The science: Studies show that people who commit their goals to someone else are far more likely to follow through.
How to apply it: Tell a friend about your task, join a productivity group, or use an accountability app.
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