As darkness sets upon us incredibly early and we’re feeling like it’s 12A at 5P, dialogues about procrastination multiply. At risk of sounding like a blind optimist (I’m not) – what a wonderful growth opportunity! Lack of vigor can put our priorities under a microscope and help us with time management. What needs to happen now? What can wait? What matters? How long would this task take on a feel-good day?
We all know stringing along nonproductive days and falling into the abyss of scrolling through social media is harmful to our self esteem. Not far better is when we get incredibly sidetracked doing simple chores for far too long. Ever make laundry into a multiple day process as a result of avoidance? Do you end up with wrinkled heaps of clothes like I do?
Here are my favorite techniques when my energy is down, I'm procrastinating, and getting things done feels out of reach:
(1) When you get stuck in procrastinating, try to remember that you can say NO to old habits. While there are various demands that must be met, there also tend to be some tasks that are part of a routine that no longer serves us. For example, for years, I didn’t think my day could commence until my bed was made. Although I far prefer a made bed in the evening, on days when it would be suite me better to get to answering some emails, I’ve dosed myself to shut the bedroom door and get to work. While this example may seem small, I encourage you to assess your Do you really need to take care of all the daily habits you’ve gotten used to in order to succeed?
(2) Scheduling versus planning can be a really healthy mindshift for procrastinators. While to-do lists can be helpful in the longterm, if any goal really needs to be a priority, I encourage you to schedule it. If you treat the goal with the same respect you give to a doctor’s appointment, you’ll likely find yourself being successful. Make appointments with yourself, even for self care. I make a “take some minutes to do a puzzle, take a long shower…” reminders in my calendar all the time.
(3) Procrastination is an emotional regulation problem, not a time management problem. We ultimately procrastinate to avoid potential feelings of failure. We prioritize avoiding discomfort in the short term and avoid thinking in the long term. Here is where tools like vision boards or earning a treat can be helpful for procrastination. I understand questioning the capitalistic regime of earning rest, but I’ve found that delayed gratification with treats in between helps trick my brain out of self loathing.
Ultimately, productivity and follow-through are not moral issues; they are nervous-system issues. When we approach ourselves with rigidity, shame, or harsh self-talk, we often activate the very stress responses that make focus and motivation harder to access. Self-compassion creates safety, and safety is what allows our brains to problem-solve, initiate tasks, and recover when things don’t go as planned. This doesn’t mean letting ourselves “off the hook,” but rather responding to setbacks with curiosity instead of criticism. When we ask, What got in the way? What do I need right now?, we open the door to sustainable change. Over time, this gentler stance builds trust with ourselves. We become more willing to try, fail, adjust, and try again—without the emotional hangover of self-loathing. Progress, then, becomes less about forcing discipline and more about creating conditions where effort feels possible.
(4) Taking tech breaks isn’t about demonizing phones or pretending we can opt out of modern life; it’s about respecting the limits of our nervous systems. Our brains evolved to attend to one thing at a time, with natural pauses built in. Endless scrolling, notifications, and rapid task-switching override those pauses, keeping us in a low-grade state of alert that often masquerades as productivity. Over time, this constant stimulation increases mental fatigue, worsens concentration, and makes even small tasks feel overwhelming.
Stepping away from technology—even briefly—allows your brain to reset. You may notice reduced irritability, improved focus, and a greater tolerance for boredom, which is often where creativity and problem-solving actually emerge. Tech breaks can also support better sleep, as screens interfere with the body’s ability to wind down and recognize safety and rest. Importantly, breaks help us notice why we reach for our phones in the first place: discomfort, anxiety, avoidance, or the urge for quick relief. That awareness alone can be a powerful intervention.
Rather than aiming for perfection, start small and compassionate. Silence notifications during focused work, leave your phone in another room for short stretches, or build in intentional screen-free transitions between tasks. The goal isn’t control—it’s choice, presence, and a relationship with technology that supports rather than depletes you. Explore whether this strategy helps you be more present and avoid procrastination.
(5) Engage in a self compassionate inner monologue. Act it out! When I am about to start a task that makes me anxious, I assess whether or not it is based on an old memory. For example, while my adult self is pretty good at arriving to appointments on time, my young adult self was awful at this. So, when I’m late or anticipate being late to start a task, a 15 year old memory comes flooding in. Suddenly all the skills and confidence I’ve acquired go out the window. Here, I try something like this: “I’ve disappointed myself and been irresponsible in the past. I’ve worked on it and learned from my experience. Being a couple of minutes late doesn’t mean I’ve lost all my cool, adulty skills or am not on top of it.