Procrastination is something we all deal with because our brains are wired to focus on what feels easy and comfortable right now. This comes from our evolutionary need to prioritize survival, but it often means putting off tasks that are important for the future. Even little things can feel like a lot because we all need that short-term comfort sometimes. The good news is, once you understand this, you can work with your brain instead of fighting it. By recognizing procrastination as natural and learning how to think ahead, you can start making choices that benefit your future self. Let’s dive into seven simple steps to help you take control and get things done.

1. Understand Why Your Task Matters

Chris Bailey, author of The Productivity Project, says it’s easier to do something when you know why it’s important. When a task connects to your personal goals or values, it’s much more motivating. He explains that understanding the deeper purpose behind a task can transform it from a chore into an opportunity for growth and self-improvement. For example, if you’re working on a big project, think about how it helps you develop skills you’ll use in the future or how it contributes to your overall learning journey. By focusing on the "why," you make the task feel more meaningful and less like a chore.

• Tip: Write down why each task is important. Ask yourself, “How does this help me reach my bigger goals?”

• Example: Instead of thinking, “I have to organize this room,” try reframing it as, “A clean and organized space will make me feel calmer and more focused.”

2. Do the Hardest Thing First

Brian Tracy’s book Eat That Frog teaches us to handle the hardest or most important task first thing in the morning. That's when your energy and focus are at their peak, so you can get things done before distractions pop up. By addressing the toughest challenge early, you set the tone for a productive day and build momentum. This approach helps you stay energized and avoid stress when you're trying to get things done. It gives you a sense of accomplishment that motivates you for the rest of the day, making the remaining tasks feel more manageable and less daunting.

• Tip: Identify your hardest task each morning and focus on finishing it before anything else.

• Example: For a hard workout, begin with a simple warm-up like stretching or a short walk to get moving.

3. Plan Your Fun First

Neil Fiore’s The Now Habit suggests using an "Unschedule," where you plan your breaks and fun activities before scheduling your work. This strategy creates a sense of balance, ensuring that you don’t feel consumed by endless responsibilities. By prioritizing relaxation, you reduce stress and make it easier to approach tasks with a clear mind. This approach also helps you avoid burnout by building in regular intervals for rest and enjoyment.

• Tip: Add fun activities like watching a show or going for a walk to your schedule first, then fit work tasks around them.

• Example: Plan 30 minutes of focused project work, then reward yourself with 10 minutes of of relaxing with a quick walk or a favorite game.

4. Focus on One Thing at a Time

Chris Bailey’s Hyperfocus teaches us that multitasking doesn’t work. When you focus on one task, you’re more productive and less stressed. Single-tasking also helps you achieve a state of flow, where time seems to disappear, and you work with complete focus. Flow state not only boosts productivity but also makes the process more enjoyable, as you become fully immersed in what you’re doing. To achieve this, it’s important to remove distractions and create an environment that supports deep concentration.

• Tip: Turn off notifications and set a timer to focus on just one task for 25 minutes.

• Example: Silence your phone while you tackle a work report or focus on a workout routine.

5. Picture Yourself Taking Action

Darius Foroux, in Do It Today, says that changing how you see yourself can make a big difference. When you believe you’re someone who gets things done, you’re more likely to act that way. Visualizing success can reinforce your confidence and help you stay motivated. This shift in mindset can be as simple as telling yourself, “I’m the kind of person who follows through,” or reminding yourself of past achievements. If you focus on your identity as someone who takes action and see every small task as proof of this, you will build a habit of consistent action and steady progress.

• Tip: Remind yourself of times you’ve succeeded and tell yourself, “I’m someone who takes action.”

• Example: Think about how proud you felt the last time you finished a project on time, and use that memory to motivate you now.

6. Take Small Steps

Big tasks can feel overwhelming, but breaking them into smaller pieces makes them manageable. Each step forward builds momentum, and progress, no matter how small, can motivate you to keep going. By focusing on one small action at a time, you reduce the mental resistance that leads to procrastination.

• Tip: Break your task into tiny, easy-to-do steps and start with the first one.

• Example: If you need to clean your room, start with one corner or just picking up clothes. As you complete each small step, you’ll build the confidence to keep going.

7. Be Kind to Yourself

Neil Fiore emphasizes that being hard on yourself when you procrastinate only makes things worse. Instead, practice self-compassion and focus on improving. Recognize that everyone procrastinates sometimes, and use those moments as opportunities to learn and grow. By treating yourself kindly, you’re more likely to bounce back and stay productive.

• Tip: Forgive yourself for procrastinating and focus on what you can do next.

• Example: If you spent the day scrolling instead of working, say, “That’s okay. I’ll start fresh now and work for 15 minutes.”

Bonus Tip: Visualize Your Future Self

Understanding that procrastination stems from prioritizing present comfort over future benefits can help you shift your perspective. Spend a moment visualizing your future self — someone who has completed the task and feels accomplished. This mental picture can make the effort feel more rewarding.

• Tip: Close your eyes and imagine how great you’ll feel when you’ve completed your task.

• Example: Picture yourself turning in an assignment on time and feeling proud of your hard work.

Procrastination isn’t about being lazy — it’s a natural part of how our brains work. But with these tips, you can train your brain to think about your future self and take action. Remember, even small steps can lead to big results. Start with one strategy today, and you’ll be surprised at how much you can accomplish. By using these techniques consistently, you’ll not only overcome procrastination but also build habits that support long-term success.