How to Stop Procrastinating: 5 Simple Tips to Get You Moving

Procrastination. We’ve all been there (especially me!)—staring down a task that needs to get done, but somehow every single other thing in the world feels more appealing. Literally… anything. Instead of folding that pile of laundry, you’re suddenly scrolling Instagram, Googling “easy dinner recipes,” or deep-diving into a 10-year-old thread about your favorite TV show. Sound familiar?

If procrastination has you stuck in a cycle of overwhelm and avoidance, you’re not alone. Here are five tips to help you break free, get things done, and feel more in control of your time.

1. Use Timers to Get Started

Ever look at a task like folding laundry or replying to emails and think, I just can’t deal with that right now? Instead, you find yourself doing…anything else. Maybe it’s a quick online shopping spree, reorganizing your pantry, or watching cat videos for “just five minutes.”

Here’s a trick: set a timer for five minutes and start the task. Commit to doing as much as you can in that short window. You might be surprised—once you’re moving, the task often feels less overwhelming, and you’ll either finish it or make a solid dent. And if five minutes is all you’ve got, that’s progress too!

Using timers shifts the focus from finishing to starting, which is often the hardest part.

2. Break It Down (and Write It Down)

Big tasks like “clean the house” or “finish my project” can feel paralyzing because, well, where do you even begin? Instead of tackling the whole mountain, break it into smaller, bite-sized steps.

For example:

• Instead of “clean the kitchen,” write:

  • Wipe counters

  • Empty/load dishwasher

  • Sweep floors

  • Take out the trash

Even if you only have time to cross off one or two steps, you’re still moving forward. Celebrate the small wins—they add up.

If your brain feels extra full, try organizing tasks into categories like “work,” “home,” or “family.” Seeing everything laid out can make it feel more manageable. Bonus: there’s something ridiculously satisfying about checking things off a list.

3. Color-Code Your Priorities

When everything feels like it needs to happen right now, it’s hard to know what to focus on. Enter: highlighters. Take your to-do list and assign tasks into three categories:

• Low Priority (can wait a day or more): Highlight these in one color. Think errands or tasks with no urgent deadlines.

• Medium Priority (needs to get done soon): Highlight in a second color. These might include paying bills or answering work emails.

• High Priority (most urgent): Use a third color for anything that impacts your well-being, happiness, or deadlines today.

This simple system helps you visually sort through the chaos and focus on what actually needs your attention.

4. Don’t Wait for Perfection

Waiting for the “perfect” conditions—whether it’s the right mood, tools, or timing—often just leads to more procrastination. Trust me, I almost skipped the gym the other day because I “didn’t have the right shirt.” (Spoiler: I threw on a random tank top and went anyway. It was totally fine—and felt amazing!)

Life isn’t perfect, and you don’t have to be either. Show up, do the best you can, and let go of the idea that everything needs to line up perfectly before you start. Imperfect action still gets you closer to your goals.

5. Stay Curious

You know what procrastination feels like—it’s frustrating, stressful, and (let’s be real) exhausting. But what if you stayed curious about what not procrastinating might feel like?

What if folding the laundry or writing that email actually gave you a sense of accomplishment? What if tackling that to-do list freed up your mental space and gave you room to breathe?

Curiosity shifts procrastination from something to avoid to something you can experiment with. Try it—just one task at a time—and see how it feels to take action instead of putting it off.

Need Support? Let’s Talk.

Procrastination isn’t just a bad habit—it’s often tied to deeper feelings of overwhelm, perfectionism, or fear. If you’re ready to dig into what’s holding you back, therapy can help.

Looking for a therapist in California? Book a free 15-minute intro call to see if we’re the right fit. You don’t have to do this alone—let’s tackle it together.

Procrastination might be a tough habit to break, but with the right tools and mindset, you can take meaningful steps toward getting things done and feeling in control. One small action at a time is all it takes to build momentum.