{"id":41231,"date":"2025-10-17T08:32:51","date_gmt":"2025-10-17T12:32:51","guid":{"rendered":"https:\/\/www.iwillteachyoutoberich.com\/?p=41231"},"modified":"2025-10-17T12:20:04","modified_gmt":"2025-10-17T16:20:04","slug":"how-to-stop-procrastinating","status":"publish","type":"post","link":"https:\/\/www.iwillteachyoutoberich.com\/how-to-stop-procrastinating\/","title":{"rendered":"5-Step Guide To Stop Procrastinating And Get Motivated"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"41231\" class=\"elementor elementor-41231\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a47d28c elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"a47d28c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-274740aa\" data-id=\"274740aa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-60e70304 elementor-widget elementor-widget-text-editor\" data-id=\"60e70304\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Do you know the feeling of being overwhelmed by a task? It might be a project at work, an assignment for school, or even just the daily chores that pile up in your house. You know it&#8217;s something you have to do\u2026 but right now, it seems like too much effort.<\/span><\/p><p><span style=\"font-weight: 400;\">It&#8217;s easy to put off important tasks and focus on less urgent, more enjoyable, and easier activities. But did you know that procrastination can also impact your personal health? It can lead to stress, anxiety, depression, and even job loss. So it&#8217;s important to take proactive steps to prevent it.<\/span><\/p><p><span style=\"font-weight: 400;\">In this article, we&#8217;ll share some tips for how to overcome procrastination and get stuff done!<\/span><\/p><h2><span style=\"font-weight: 400;\">5 Steps on How to Stop Procrastinating<\/span><\/h2><p><span style=\"font-weight: 400;\">Everyone procrastinates from time to time, but if you\u2019re constantly putting things off and finding yourself overwhelmed by a growing list of things to do, we have some tips for you.<\/span><\/p><p><span style=\"font-weight: 400;\">Here are five steps to help you stop procrastinating and get stuff done.<\/span><\/p><h2>Step 1: Be Honest<\/h2><p>How many times have you told someone you are &#8220;too busy&#8221; to do something?<\/p><p>Example:<\/p><p>FRIEND: Hey, do you want to go kayaking?<\/p><p>YOU: Sorry, I\u2019m super busy. Maybe some other time? (Then, you stay at home, binge-watching Netflix all day.)<\/p><p>Or\u2026<\/p><p>FRIEND: I\u2019m going to check out that new restaurant we\u2019ve been hearing about. Want to join?<\/p><p>YOU: Ugh sorry, I can&#8217;t right now. I\u2019m swamped.<\/p><p>Using \u201ctime\u201d is a popular excuse because it\u2019s so easy. Who is going to question whether you really have room in your day to go for a drink or out to dinner? No one.<\/p><p>But, when you make this excuse, you are only cheating yourself <span class=\"fr-style\">\u2014<\/span> and your friend.<\/p><p>Instead, just be honest. Say, \u201cThanks for inviting me, but that\u2019s not a priority for me right now.\u201d It is a small change, but it opens the door towards uncovering the truth about your real priorities. Maybe you want to stay in to save money, recharge your batteries, or spend quality time with your dog \u2013 there are no wrong answers.<\/p><p>Once you know what is not a priority in your life AND acknowledge those facts, you can start to identify what does matter.<\/p><p><strong>ACTION STEP: Evaluate your priorities<\/strong><\/p><p>The easiest way to identify your true priorities is an <a href=\"https:\/\/www.iwillteachyoutoberich.com\/blog\/brutal-honesty\/\">\u201c<u>honesty bath<\/u><\/a>.\u201d (Seriously. Try it.)<\/p><p>Here&#8217;s how it works. Write down your goals for this calendar month or put them in a spreadsheet. Then, set a calendar alert for 30 days from now.<\/p><p>At the end of the month, look at your goals. Pay attention to which goals you accomplished and which ones you didn\u2019t quite reach. Next, decide whether you\u2019re going to: delete, defer, or do<\/p><ul><li><strong>DELETE<\/strong>: If you say that you\u2019re going to wake up every day at 7 a.m. (but every morning hit the snooze button for at least an hour), \u00a0forget it. You are NOT going to wake up at 7 a.m. <span class=\"fr-style\">\u2014<\/span> and that\u2019s okay. Delete that one.<\/li><li><strong>DEFER:<\/strong> Let&#8217;s say you had a goal to organize your closet, but you have a huge project at work and you have been working nights and weekends to get it done. Guess what? You are NOT going to organize your closet while you have this crazy project, and that&#8217;s okay. Deferring the goal lets you keep your closet on your radar without making you feel guilty for it.<\/li><li><strong>DO<\/strong>: Ok. Now, let&#8217;s say that you set a goal to workout regularly and you have been hitting the gym three times a week. That is AWESOME. Keep it up.<\/li><\/ul><p>Real talk. Honesty baths are hard work. They take a ton of self-awareness for the exercise to be effective, but they work. The good news is that if you can take a hard look at your current habits, you can <em>drastically<\/em> change the way you live your life for the better.<\/p><p>The best part? Honesty baths stop that low-level anxiety we all get from having a bunch of goals that bounces around in our head. Once you make the decision to uncover your real priorities, you can start using your energy to commit to things you\u2019ll actually do and&#8230;<\/p><h2>Step 2: Stop feeling guilty<\/h2><p>Lots of people fall victim to the paradox of guilt \u2014 and they don\u2019t even realize it.<\/p><p>How often have you talked to someone about saving money, changing careers, or working out and they say something like, \u201cYeah, I know I really <em>should do that<\/em> but\u2026\u201d and then they follow it up with some lame excuse?<\/p><p>The truth is, \u201cI know I really <em>should\u00a0<\/em>be doing that\u201d is just code for \u201cI don&#8217;t want to do that.\u201d<\/p><p>It\u2019s the same thing with <u><a href=\"https:\/\/www.iwillteachyoutoberich.com\/blog\/credit-card-scripts\/\">credit card debt<\/a>. M<\/u>any people know they shouldn&#8217;t spend as much money as they do, but rather than admit to themselves that they did something wrong, they just keep buying things.<\/p><p>Why does this happen? Guilt. It is easier to make excuses for not doing something than owning up to the fact that you are not taking the steps you need to earn the life you want. It is uncomfortable, but if you really want to stop procrastinating, and grow into a productivity machine, you have to learn how to hold yourself accountable.<\/p><p><strong>ACTION STEP: Understand the Issue<\/strong><\/p><p>When you start feeling guilty, don\u2019t bury that emotion <span class=\"fr-style\">\u2014<\/span> step up and address it.<\/p><h2>Step 3: Reframe your reality<\/h2><p>Have you ever heard of a <em>self-fulfilling prophecy<\/em>?<\/p><p>Basically, this is the idea that what you tell yourself becomes your reality <span class=\"fr-style\">\u2014<\/span> and it is a big problem. If you aren\u2019t careful, you could be setting yourself up for failure before you ever get started.<\/p><p>Here\u2019s an example: If you tell yourself that you are a &#8220;lone wolf,\u201d don\u2019t be surprised if you have a hard time making friends. When you tell yourself that you are a loner, you are reinforcing the idea that you are quiet or that you can&#8217;t get along with other people. You may even self-sabotage yourself by doing things like not joining in a conversation or not making eye contact when you meet someone. Obviously, big mistake.<\/p><p>But you CAN reframe your reality.<\/p><p><strong>ACTION STEP: Change the way you talk (and change the way you think)<\/strong><\/p><p>Quit hiding behind descriptions of yourself and start to focus on your actions.<\/p><ul><li>Change \u201cI\u2019m a loner\u201d into \u201cI haven&#8217;t put myself out there.\u201d<\/li><li>Move from \u201cI&#8217;m just quiet\u201d to \u201cI can be shy until I get to know someone.\u201d<\/li><li>Go from \u201cI\u2019m big-boned,\u201d to \u201cI\u2019m going to start eating a little less and moving more.\u201d<\/li><\/ul><h2>Step 4: Build systems to accomplish your goals<\/h2><p>At IWT, we often get questions along the lines of \u201c<a style=\"color: #954f72; text-decoration: underline;\" href=\"https:\/\/www.iwillteachyoutoberich.com\/blog\/how-to-motivate-yourself\/\">How do I find motivation?<\/a>\u201d<\/p><p>The thing is, you don&#8217;t. Motivation isn&#8217;t a matter of timing. Your muse is not waiting in the wings for the planets to align. If you keep waiting for everything to be perfect, you&#8217;ll never get anything done. Instead, focus on building systems that help move you closer to your goals.<\/p><p>Start by asking yourself, \u201cWhat does it take to accomplish my goal?\u201d<\/p><p><strong>ACTION STEP: Baby steps<\/strong><\/p><p>Create a manageable goal and break it down into steps.<\/p><p>Let&#8217;s look at a &#8220;good goal&#8221; and a &#8220;bad goal&#8221; to see how it works.<\/p><p>BAD GOAL: \u201cI want to get in shape.\u201d<\/p><p>This goal is TERRIBLE. It&#8217;s vague. What does &#8220;in shape&#8221; even mean? How would you know if you were in shape? There\u2019s not even a way to know when you\u2019ve accomplished the goal.<\/p><p>GOOD GOAL: \u201cI want to run three times a week for 20 minutes.\u201d<\/p><p>LOVE IT. Notice how it focuses on the process instead of the goal? You are committing to action instead of an idea. It is measurable \u2013 you either ran 20 minutes or you didn&#8217;t \u2013 and it supports your ultimate aim \u2013 to become more fit.<\/p><p>Over time, you can build on the habits you form by running longer or more often. Eventually, you will see results.<\/p><p>Now, take this approach and do it with your own goals.<\/p><ul><li>Do you want a new job? Apply for two jobs a week.<\/li><li>Do you want to save money? Put aside $50 every paycheck.<\/li><\/ul><p>Small steps can lead to big results OVER TIME.<\/p><h2>Step 5: Reward yourself when you succeed<\/h2><p>Did you know that eating more chocolate can actually help you exercise more?<\/p><p>Seriously.<\/p><p>According to habit expert Charles Duhigg, rewarding yourself after a job well done can help create powerful shifts in your mindset.<\/p><p>And, he would know. Duhigg literally wrote the book on the subject with <em>The Power of Habit\u00a0<\/em>(one of our <u><a style=\"color: #954f72; text-decoration: underline;\" href=\"https:\/\/www.iwillteachyoutoberich.com\/blog\/here-are-50-books-i-recommend\/\" target=\"_blank\" rel=\"noopener\">favorite books<\/a><\/u> on behavior). Something like eating chocolate at the end of a workout is a simple way to ignite the reward centers in your brain. This helps cement the good feelings that are required for a habit to take root.<\/p><p><strong>ACTION STEP: Celebrate your success<\/strong><\/p><p>Ask yourself, \u201cWhat habit do I want to start?\u201d and \u201cWhat will I do to reward myself for taking action?\u201d<\/p><p>Here are a few suggestions to get you started:<\/p><ul style=\"margin-bottom: 0in; color: #000000;\"><li>Every 25 minutes of deep work you do, give yourself a five-minute break to do whatever you want (aka <u>the Pomodoro Technique<\/u>).<\/li><li>After you hit a savings goal for the month, buy yourself something you want like a pair of shoes or a video game.<\/li><li>After you cook a healthy meal, take in a few episodes of that Netflix show you\u2019ve been meaning to check out.<\/li><\/ul><p>The reward can be anything you want \u2014 as long as you genuinely enjoy it.<\/p><h2><span style=\"font-weight: 400;\">The Truth About Procrastinating<\/span><\/h2><p>At this point, you\u2019ve read the steps for how to not procrastinate, but if you really want to get moving, it all comes down to understanding the two truths of productivity:<\/p><ul style=\"margin-bottom: 0in; color: #000000;\"><li><strong>Truth #1:\u00a0<\/strong>We all have the same amount of time in the day \u2014 so STOP BLAMING TIME (or your lack thereof). It doesn\u2019t matter if you\u2019re Bill Gates, an overworked parent, or a busy student. You just need to learn how to manage your time better (more on that later).<\/li><li><strong>Truth #2:\u00a0<\/strong>You don\u2019t have to be an emotionless robot in order to stop procrastinating. Focus and time management are about mindsets and simple \u2014 yet powerful \u2014 shifts in how you approach your to-dos.<\/li><\/ul><p>By adopting the right mindset, you can create habits that stick instead of struggling to get the simplest of tasks done.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3e3de63 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"3e3de63\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f97a2ed\" data-id=\"f97a2ed\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ea40177 elementor-widget elementor-widget-heading\" data-id=\"ea40177\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAQs About How to Stop Procrastinating<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14d6459 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"14d6459\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b68d777\" data-id=\"b68d777\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7355155 elementor-widget elementor-widget-text-editor\" data-id=\"7355155\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><b>What is the main cause of procrastination?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Procrastination is a behavior that&#8217;s common in our daily lives. But it&#8217;s not caused by laziness or a lack of motivation. It&#8217;s actually a reaction to stress or negative beliefs we have about ourselves. If you tend to procrastinate, don&#8217;t be hard on yourself. Instead, ask yourself if your behavior may be linked to fear, anxiety, ADHD, or another underlying issue.<\/span><\/p>\n<h4><b>Is procrastination a mental illness?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">While procrastination is not a mental disorder on its own, it can be a symptom of other challenges. A person who procrastinates may have other mental health issues like anxiety, depression, and ADHD.<\/span><\/p>\n<h4><b>What is the 1-minute rule?&nbsp;<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Any task that you can finish in one minute or less, you do right away. For example, if you get home and put your shoes away right away, it will be done in less than one minute. The same goes for making the bed first thing in the morning. It takes just a few minutes to do this small task, but it makes your whole day feel so much better!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6b05a16 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"6b05a16\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1ee21cf\" data-id=\"1ee21cf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32a99b7 elementor-widget elementor-widget-qi_addons_for_elementor_blockquote\" data-id=\"32a99b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"qi_addons_for_elementor_blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m qodef-qi-blockquote qodef-layout--top qodef--\">\n\t\t\t\t<h4 class=\"qodef-m-text\">\n\t\t\tReady to improve your habits and level up your life? Download our FREE Ultimate Guide To Habits below.\t\t<\/h4>\n\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb3a94b elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"fb3a94b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-30c11d9\" data-id=\"30c11d9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2691220 elementor-widget elementor-widget-qi_addons_for_elementor_wp_forms\" data-id=\"2691220\" 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id=\"wpforms-53565-field_20\"><strong>If you like this post, you'd love my Ultimate Guide to Habits<\/strong><\/div><\/div><div id=\"wpforms-53565-field_21-container\" class=\"wpforms-field wpforms-field-html\" data-field-type=\"html\" data-field-id=\"21\"><div id=\"wpforms-53565-field_21\">It\u2019s one of the best things I\u2019ve published (and 100% free), just tell me where to send it:<\/div><\/div><div id=\"wpforms-53565-field_10-container\" class=\"wpforms-field wpforms-field-name\" data-field-type=\"name\" data-field-id=\"10\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-53565-field_10\">First Name <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"text\" id=\"wpforms-53565-field_10\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][10]\" placeholder=\"First Name\" required><\/div><div id=\"wpforms-53565-field_11-container\" class=\"wpforms-field wpforms-field-email\" data-field-type=\"email\" 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value=\"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/posts\/41231\"><input type=\"hidden\" name=\"url_referer\" value=\"http:\/\/www.iwillteachyoutoberich.com\/how-to-stop-procrastinating\/\"><button type=\"submit\" name=\"wpforms[submit]\" id=\"wpforms-submit-53565\" class=\"wpforms-submit\" data-alt-text=\"Sending...\" data-submit-text=\"Send me the guide!\" aria-live=\"assertive\" value=\"wpforms-submit\">Send me the guide!<\/button><\/div><\/form><\/div>  <!-- .wpforms-container --><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>You can beat procrastination by designing a life where action is easier than delay: breaking down overwhelming tasks into two-minute starters, scheduling every step in your calendar, and consistently tying your daily effort to the Rich Life you want to build. 1. Use the Two-Minute Rule to Break the Ice The Two-Minute Rule, popularized by [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":124049,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"_lmt_disableupdate":"no","_lmt_disable":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[222],"class_list":["post-41231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-development-and-productivity"],"acf":[],"aioseo_notices":[],"modified_by":null,"_links":{"self":[{"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/posts\/41231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/comments?post=41231"}],"version-history":[{"count":0,"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/posts\/41231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/media\/124049"}],"wp:attachment":[{"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/media?parent=41231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.iwillteachyoutoberich.com\/wp-json\/wp\/v2\/categories?post=41231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}