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7 Ways to Stop Procrastinating at Work and Get More Done

It’s normal to procrastinate at work. Usually we do it because we’re avoiding a task that’s unpleasant or daunting.

And, in truth, procrastinating isn’t really a serious problem until it starts to interfere with your performance at work. If you’re feeling worried, fearful and stressed out, or your behavior is causing others to feel anxious because you’re holding up progress, then it’s time to take action!

The good news is that anyone can crawl out of the quicksand of procrastination and enjoy increased productivity, enhanced mood, less stress, better coworker relationships, a sense of accomplishment and a restored reputation at work as a “doer.”

Sound good? Here’s how.

1. Name the challenge and the goal

Writing down the specific task you’ve been putting off helps you get focused. For example, “I have to convert all of my client contacts and notes into the new CRM software system and learn how to navigate its tools and folders.”

Now, elaborate on that task. What’s your goal? For example, “I want to be familiar with this new software so it’s a useful tool, not an impediment to my progress.”

Having a precise goal will help you get motivated.

2. Pinpoint your emotions

This step helps you understand the act of procrastinating for what it truly is: an emotional reaction. What’s really preventing you from diving in to this task?

To use the above example, maybe you’re intimidated by all the new bells and whistles you’ll have to learn (fear). Or maybe you’re cranky about having to do this when the old system wasn’t broken and worked perfectly well (anger). Or perhaps you’re bummed that you’re just not tech savvy (sadness). The emotions behind procrastination usually fall into these three categories.

3. Let those emotions go

Okay, here’s the fun part. Many people don’t realize that emotion is merely a type of energy. Pent-up emotions and energy need to get released, like letting steam out of a pressure cooker. If you’re sad, go watch a sentimental movie and cry. If you’re angry, try stomping around the room and shaking your fists. If fear is your driving emotion, then do exaggerated shivering.

Believe it or not, giving yourself permission to let these emotions out will release that trapped energy, and you’ll instantly feel “unstuck.”

4. Counter defeating chatter with truths

When tackling a dreaded task, it’s common to have self-sabotaging thoughts like, “I’ll never be able to learn all of this.”

When chatter threatens to drown out your motivation, try this simple technique. Find a positive statement that is simple and true. For example, “If others can learn this, so can I.” To neutralize your frustration at having to do the task, you might say, “I’m doing this because I want to be a team player.” Say these truths over and over until they are louder than your negative internal chatter.

5. Break it into a small, doable steps

You’ve envisioned the task, dealt with what’s been holding you back and fixed your destructive thinking. The next step in completing the task is deciding when you’ll get started and figuring out a doable step-by-step game plan. Write it down, schedule it and commit to it.

Then go on a mental journey, plotting out each part of the task, including details such as where and when you’ll be working, who you will talk with and what you’ll talk about and how long you expect each part to take.

6. Anticipate roadblocks and plan tactics to deal with them

Imagine challenges and obstacles that are likely to pop up along the way. For example, other projects with shorter deadlines might land on your desk. How will you tackle such challenges in order to keep moving forward with the big task at hand?

For every such scenario, have a tactic ready for sticking to your original plan. You may also want to find someone to support your efforts or to mentor you on a regular basis.

7. Resist and be resilient

As you move through the task, you’re likely to meet with resistance in the form of excuses, bad moods and discouragement. Battle resistance with tenacity and stubbornness and continue to deal with any emotions that surface. Remind yourself that you can do this, and you’ll feel better once it’s handled.

Accomplishing what you’re avoiding will simplify your work life. You’ll feel more energetic. You’ll even sleep better at night!

Jude Bijou, MA, MFT, is a respected psychotherapist, professional educator and workshop leader. Her award-winning book is Attitude Reconstruction: A Blueprint for Building a Better Life. Learn more at


  1. Pingback: 7 Ways to Stop Procrastinating at Work and Get More Done | Now That's Leadership 2.0 |

    thank you for an insightful post! “… anyone can do any amount of work, provided it isn’t the work he is supposed to be doing at that moment.”
    The key to controlling this destructive habit is to recognize when you start procrastinating, understand why it happens (even to the best of us), and take active steps to manage your time and outcomes better.

  3. Absolutely wonderful post Jude. Many of us face the problem of procrastination at work, out of boredom or monotony or any such issues. Sometimes it takes too long to get out of that mode and needless to say, it affects productivity. I read and re-read your tips and can’t help admitting how helpful they are, especially the 2nd one. It is important to find out the cause of procrastination. I absolutely relate to everything that you have said here. Thank you very much for sharing this.

  4. Pingback: 7 Ways to Stop Procrastinating at Work and Get More Done | Procello - Boost Productivity |

  5. One other thing (and it’s kind of included in #2) is to ask the question “Why?” Why should you do the task, what’s the value of it? Does it help your manager or get you one step closer to finishing a project? If you can’t determine a good why, you may not need to do it all.

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