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How to Overcome Procrastination and Achieve Your Goals

Procrastination is the act of delaying or postponing a task or set of tasks. Sooner or later, this leads to stress, missed deadlines, and a sense of failure.

While procrastination is a common problem that affects people of all ages and walks of life, it is possible to overcome it. With the right strategies in place, you can learn to manage your time more effectively, stay motivated, and achieve your goals.

How to Overcome Procrastination

Why Do We Procrastinate?

There are many reasons why people procrastinate. Some of the most common reasons include:

  • Fear of failure: Some people procrastinate because they are afraid of failing at a task. They may worry that they don't have the skills or knowledge necessary to complete the task successfully.

  • Perfectionism: Perfectionists often procrastinate because they set unrealistic expectations for themselves. They may worry that their work won't be good enough, so they keep putting it off until they can find the perfect time to start.

  • Boredom or lack of interest: If you find a task boring or uninteresting, you are more likely to procrastinate on it. This is because you are less likely to be motivated to work on something that you don't enjoy.

  • Overwhelm: When you have too many tasks to do or a task seems too overwhelming, you may procrastinate because you don't know where to start.

  • Distractions: In today's fast-paced world, it is easy to get distracted from your work. Social media, email, and other distractions can make it difficult to focus on your tasks.

How to Overcome Procrastination

There are a number of things you can do to overcome procrastination. Here are a few tips:

  • Identify your procrastination triggers: Once you know what triggers your procrastination, you can start to develop strategies for avoiding or coping with those triggers. For example, if you tend to procrastinate when you are feeling overwhelmed, you can try breaking down large tasks into smaller, more manageable ones.

  • Set realistic goals: If you set unrealistic goals for yourself, you are more likely to procrastinate because you will feel like you can't achieve them. Instead, set small, achievable goals that you can build on over time.

  • Create a to-do list: A to-do list can help you to stay organized and on track. When you have a visual list of the tasks that you need to complete, it is less likely that you will forget about them or put them off.

  • Prioritize your tasks: Not all tasks are created equal. Some tasks are more important and urgent than others. Prioritize your tasks so that you are working on the most important ones first.

  • Set deadlines for yourself: Deadlines can help you to stay motivated and on track. When you have a deadline for a task, you are more likely to start working on it early and avoid procrastinating.

  • Eliminate distractions: When you are working on a task, try to eliminate as many distractions as possible. This means turning off your phone, closing unnecessary tabs on your computer, and finding a quiet place to work.

  • Take breaks: It is important to take breaks when you are working on a task, especially if it is a long or difficult one. Taking breaks can help you to stay focused and avoid burnout.

  • Reward yourself: When you complete a task, reward yourself with something that you enjoy. This will help you to stay motivated and on track.

Tips for Achieving Your Goals

Here are a few tips for achieving your goals:

Achieving Your Goals

  • Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART).

  • Write down your goals and put them somewhere where you will see them often.

  • Break down your goals into smaller, more manageable steps.

  • Create a plan for achieving your goals.

  • Set deadlines for yourself.

  • Track your progress and celebrate your successes.

  • Find a support system.

The Power of Self-awareness

Understanding your procrastination triggers and patterns is crucial in overcoming procrastination. Often, it's our subconscious beliefs and emotions that drive procrastination.

To overcome this, practice self-awareness.

A few ways to increase your self-awareness include:

Journal Your Thoughts: Keep a procrastination journal. Write down your thoughts and feelings when procrastinating. This helps identify patterns and underlying emotions.

Mindfulness and Meditation: These practices can help you become more aware of your thoughts and feelings. Being in the present moment can curb procrastination.

Identify Negative Self-talk: Are you telling yourself you can't do it? Replace negative self-talk with positive affirmations and encouragement.

Set Realistic Expectations: Understand that achieving your goals takes time. Avoid the pressure of immediate perfection

The Power of Accountability and Social Support

Accountability and social support are powerful tools for combating procrastination. Here’s how you can utilize these tools:

The Power of Accountability and Social Support

Find an Accountability Partner: Share your goals with a friend, family member, or colleague who can hold you accountable. Regular check-ins keep you motivated.

Join a Group or Community: Online or in-person groups with similar goals can provide a sense of community and shared motivation.

Use Social Media Strategically: Announce your goals on social media platforms. Public declarations can add an extra layer of accountability.

Professional Help: If procrastination is a persistent issue that affects your life significantly, consider seeking professional guidance, such as a coach or therapist.

Examples of How to Overcome Procrastination in Different Situations

Here are a few examples of how to overcome procrastination in different situations:

  • If you're procrastinating on a work task: Break the task down into smaller, more manageable steps. Set deadlines for yourself for each step. Reward yourself when you complete a step. Eliminate distractions from your work environment.

  • If you're procrastinating on a personal task: Make the task more enjoyable. For example, if you're procrastinating on cleaning your house, put on some music and make a game of it. Break the task down into smaller chunks and focus on one chunk at a time. Reward yourself when you complete a chunk.

  • If you're procrastinating on a study task: Find a study buddy. Create a study schedule and stick to it. Eliminate distractions from your study environment. Take breaks when you need them. Reward yourself when you complete a study session.


Overcoming procrastination is not easy, but it is possible. By following the tips above, you can learn to manage your time more effectively, stay motivated, and achieve your goals. Embrace the power of self-awareness and resilience, and you'll find that procrastination no longer holds you back. Remember, the journey to goal achievement begins with that first step, and every step counts. Start today and transform procrastination into productivity.


About the author, Aman Chandra -

How to Enjoy Going to Work by Aman Chandra

Dealing with the separation of his parents at the age of two years and battling crippling anxiety and obsessive-compulsive disorder (OCD) at the age of twelve years are just a few of the challenges that Aman dealt with. With a burning desire to learn “how to be happy in life” despite there being so much suffering, Aman began a life-long journey of studying under various global personal and spiritual growth masters, such as Eckhart Tolle and Tony Robbins. With this was born his tried-and-tested Bulletproofing-Happinessᵀᴹ formula, and he uses the same to coach seekers across the globe on how to overcome emotional challenges and live a truly happy life.

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