Struggling with procrastination at work?
You know you could be crushing your goals…But procrastination keeps you stuck.
What if you could…
- Leave work on time, guilt-free with everything checked off your to-do list
- Avoid late nights catching up
- Have more time for what truly matters–like your family, your health, and just enjoying your life?
The good news? Overcoming procrastination is possible.
And today, I’m going to show you exactly how to do it.
Read on!
Key takeaways:
- Procrastination at work can make it harder for you to manage your time and make decisions so that you underperform and overwork.
- Procrastination isn’t about being lazy. Instead, you might fear failure, lack motivation, be stressed, or be burned out.
- A few of the most effective ways to overcome procrastination are to identify why you procrastinate, understand your goals and priorities, and improve your task management.
Jump straight to the steps…
- Understand why you procrastinate
- Identify your priorities
- Set realistic goals
- Break goals down into smaller tasks
- Create to-do lists
- Ask for help and delegate
- Create a better work environment
- Reward yourself
What is procrastination at work?
Did you know that nearly EVERYONE procrastinates? Research shows that 99% of adults procrastinate—even though 78% say it increases their anxiety.
Why? Because procrastination provides immediate gratification, making it hard to resist, even when it leads to stress later.
So, if you find yourself procrastinating at work, you’re not alone.
I would personally not get a lot done due to my tendency to procrastinate, if I didn’t have a solid system to beat it (which you’ll learn in this article).
I used to be where a lot of us find ourselves – overworking because I didn’t finish my tasks on time, not feeling like I had the time to go to the gym or prioritize my health, and constantly feeling overwhelmed.
In fact, our own community of professionals, executives, and business owners say procrastination and overwhelm are some of their biggest challenges.
Because let’s clear up a common misconception: procrastination isn’t about being lazy or unproductive. In fact, there are two types of procrastination, passive and active:
- 😵💫 Passive procrastinators delay tasks because they struggle with decision-making.
- ⏳ Active procrastinators delay tasks because they thrive under pressure.
Neither type is inherently bad.
In some cases, procrastination at work can actually boost creativity, spark innovative ideas, and improve problem-solving. But negative procrastination is the type that takes over your life and keeps you from achieving your goals.
However, you can overcome procrastination. That’s what we have done – and hundreds of our clients.
I used to work 80-hour weeks until I was hospitalized due to stress and had to change my habits. Today, I have a seven-figure business together with my wife Carey, while we raise three kids and travel the world.
But before we dive into how to overcome procrastination, let’s explore what it looks like in a work setting.
Examples of procrastination at work
Procrastination at work can take several forms, like:
- Decision-making paralysis, which is when you put off choosing because you’re afraid of making the wrong one.
- Poor time management is another one I see all too often. When you feel like you’re constantly spinning your wheels trying to get to the bottom of your to-do list, it becomes too tempting to just not do any of it.
- Finally, scrolling the internet and checking social media – 51% of adults use it as a procrastination tool.
But why is procrastination at work so prevalent? I’ll tell you next, so keep reading.
Top causes of procrastination at work
The most common reasons people end up procrastinating at work are:
- Fear of failure: Being afraid of making mistakes or not meeting expectations can keep you from starting a task.
- Little motivation: If you’re not engaged or interested in your work, you might struggle to find the drive to start and finish tasks in a timely manner.
- Perfectionism: Needing to do everything perfectly and to an unrealistically high standard can lead to overthinking, which drives procrastination at work.
- Stress: Feeling overwhelmed makes it hard to focus on your work and leads to procrastination.
- Social media: The distraction of social media is one of the biggest causes of procrastination at work for employees.
- Lack of clarity: If tasks or goals aren’t clearly defined, you might delay starting simply because you aren’t sure what’s expected.
- Time management: If you aren’t prioritizing your tasks correctly, you’ll struggle to decide what to focus on first.
- No accountability: If there are no immediate consequences for procrastination at work, why wouldn’t you do it?
- Burnout: Believe it or not, procrastination at work is a coping mechanism for burnout.
- Poor mental health: People with high levels of anxiety or impulse control are more likely to procrastinate.
Let’s talk about what happens when you procrastinate at work.
Effects of procrastination at work
As I mentioned earlier, not all procrastination is bad.
There are positives and negatives when it comes to procrastination at work.
The perks of procrastination can include:
- More creativity
- Better decision-making
- Enhanced performance
- Improved productivity
But it also has several downsides, including:
- Increased stress levels
- Physical health issues, including stomach problems and tiredness
- Mental health problems such as anxiety, depression, and low self-esteem
- Inability to manage time
- Decreased engagement
- Less productivity
- Missed deadlines and poor work quality
If you’re noticing the downsides of procrastination at work, there are ways to stop.
I’ll tell you how next, so keep reading!
How to stop procrastination at work
Here are some of the most effective ways to kick procrastination at work to the curb.
1. Identify why you procrastinate
Before you can stop procrastinating, you have to understand why it’s happening.
Maybe you’re overwhelmed by the task, need more clarity, or are struggling with perfectionism or the fear of failure.
Whatever it is, take some time to dig deep and reflect on the root cause.
If you’re struggling to figure out the cause, journaling or talking things out with a coach, therapist, or support person can help you pinpoint it.
Once you know what’s holding you back, you can take the proper steps to address it.
2. Figure out your priorities
Sometimes, we procrastinate simply because we don’t know where to start, especially when everything feels important.
That’s where prioritization comes in. Focusing on what truly matters will reduce the mental clutter that fuels procrastination.
One of my favorite ways to identify my top priority is with the Champagne Moment.
It’s a quick way to separate the deep work from the shallow work.
🍾Ask yourself: What could you get done this week that you would celebrate with a bottle of champagne? Exactly what Carey talks about here:
I recommend finishing that task by Tuesday so you have the rest of the week for other, smaller tasks.
Speaking of those smaller tasks, I love the Eisenhower Matrix.
It’s a set of four quadrants:
- Urgent, important: Do these first
- Not urgent, import: Schedule these for later
- Urgent, not important: Delegate
- Not urgent, not important: Get rid of these if you can
And prioritize with leverage! Focus on the tasks that will make everything else easier.
3. Set realistic goals
Goals are great to have. They help you stay focused and motivated.
But they only work if they’re realistic and achievable.
In other words, they have to be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.
If you’re not already setting goals, it’s best to start small with one or two that you can achieve first thing.
Most importantly, write them down! You’re 42% more likely to achieve them if you do.
4. Break goals down into smaller tasks
Once you’ve come up with your goals, it’s time to break them down into smaller, more actionable tasks.
Why?
Because big tasks can be overwhelming – especially when you’re already struggling with procrastination at work.
But deconstructing each one into a few tasks you can achieve in a day (or even a few hours) will help improve your motivation and productivity.
For example, let’s say your goal is to “write a marketing plan.” Your first task could be to “draft the section on audience demographics.”
Each small win will create momentum and build your confidence, which makes each larger task feel more achievable.
5. Create to-do lists
A to-do list is a surefire way to stay motivated, disciplined, and successful.
But it has to be effective.
I swear by the 1:4:5 rule, which is when you include 1 high-priority task, 4 mid-level tasks, and 5 simple tasks.
Once you’ve identified those tasks, you’ll need to…
- Prioritize your Most Important Tasks (MITs) and set aside time for them.
- Make sure each task is actionable by starting each item on the list with a verb, such as “write,” “finish,” or “schedule.”
- Use the right tool, whether pen and paper or a task manager like Asana.
✏️I’ll teach you more about writing effective to-do lists in this guide.
However, just creating to-do lists won’t get you far…You also need to plan and schedule your tasks.
At Lifehack Method, we use the Winning the Week method to plan our weeks.
You can get our pre-planning checklist for free here:
And then, calendarize your tasks. Here’s why and how:
6. Ask for help and delegate
Asking for help and delegating some of your tasks is a great way to overcome procrastination at work.
I know it’s scary!
It took me months to get comfortable handing my work off to someone else. I was sure it would create more work for me in the end.
But… it’s changed everything.
If you’re not sure what to delegate, here’s my rule of thumb: Unless you’re the only person who can do it, delegate it.
It’s the best way to start getting out from under your mountain of tasks because it frees you up to focus on what truly matters.
But you don’t have to limit delegation to work tasks.
If you find yourself procrastinating at home, delegate some personal tasks! I’ve been outsourcing things like laundry, food prep, and dog walking for years.
I talk more about how to delegate here:
7. Create a better work environment
Your workspace plays a bigger role in your productivity than you might realize.
Things like clutter, noise, and even your coworkers (or family, if you work remotely) can lead to procrastination at work.
So you have to create a workspace that works for you.
That means:
- Optimizing your work environment by making it well-lit, comfortable, and distraction-free
- Closing your door to keep interruptions at bay
- Putting your phone and other technology away if they’re filled with distracting apps
- Buying a pair of noise-cancelling headphones
Learn more about avoiding distractions in this guide and creating a better workspace in this one.
8. Reward yourself
Sometimes, the only way to overcome procrastination at work is to dangle a carrot.
And by that, I mean offering yourself a reward for accomplishing a specific task.
After all, immediate rewards boost motivation by as much as 35%.
Small rewards, like taking a break or grabbing a cup of coffee, are just as effective as bigger ones, such as taking yourself out to dinner.
Whatever works best for you, do it!
When you associate hard work with a positive outcome, you’ll create a positive feedback loop that will encourage you to avoid procrastination at work.
What’s next?
So, there you have it – the best methods to overcome procrastination at work and get more done.
One thing I didn’t mention is pre-planning your weeks.
It’s one of the best ways to stop procrastinating and finish everything on your to-do list.
You cart RIGHT now with our FREE Win the Week Worksheet:
Read more:
Feeling Stuck and Unmotivated? How to Take Action
Productivity Magic: Surprising Benefits You Never Knew Existed
