How to Overcome Procrastination:

5 Steps to Break Free from Inaction

Procrastination is Typically a Symptom of Underlying Fears

We’ve all been there—knowing what needs to get done but feeling stuck, putting things off, and wondering why. Procrastination isn’t about laziness; it’s usually rooted in fear, doubt, or the overwhelming need to get everything just right. Let’s break down these mental blocks and start moving forward with five practical steps to overcome procrastination and start achieving your goals.

1. Pinpoint the Fears Behind Your Procrastination

Procrastination often has less to do with the task itself and more to do with what’s going on in your head. Maybe it’s the fear of failing, or maybe it’s the pressure of perfectionism making you think it’s better not to start at all. Identifying what’s holding you back is the first step to moving past it.

To start, reflect on past moments when you avoided a task and ask yourself what you were worried about. Are you afraid of judgment? Anxious about success and the changes it might bring? Write these fears down, no matter how big or small. By understanding what’s really at play, you can begin to shift those fears into something productive.

2. Break Down Big Tasks into Small, Manageable Actions

Big tasks are overwhelming, and that alone can keep us from starting. Breaking down a large project into smaller, achievable steps—what I like to call “micromoves”—can turn that mountain into something climbable.

Start small, like gathering materials, jotting down a quick outline, or making a phone call. The goal here is to create momentum, and once you’re in motion, it’s easier to keep going. Each micro-move builds on the last, and before you know it, you’re well on your way to finishing the task.

Write it in Your Calendar, and Set an Reminder Alarm.

3. Set Deadlines and Use Reminders to Stay on Track

One reason we procrastinate is because tasks without deadlines have a way of getting pushed aside. Giving yourself clear, realistic deadlines can make all the difference. Schedule these micromoves on your calendar, set reminders, and, if you need an extra push, share your timeline with an accountability partner.

By adding some structure, you create a sense of urgency, which can help you prioritize and tackle tasks instead of letting them slip to the back burner.

4. Celebrate Small Wins to Build Motivation

Procrastination can make it hard to see your progress, so celebrating even the smallest wins helps reinforce positive behavior and keeps you motivated. Recognize your progress with a small reward: take a break, enjoy a favorite snack, or share your accomplishment with a friend. It’s the little moments of success that will keep you moving forward.

Set a timer and Stick to It!

5. Use the “5-Minute Rule” to Get Started

Sometimes, the hardest part of overcoming procrastination is just getting started. This is where the “5-Minute Rule” comes in handy. Commit to working on a task for just five minutes. The pressure to finish it isn’t there, and most of the time, you’ll find yourself continuing well past those five minutes once you’re in the flow.

The Bottom Line...

How to Overcome Procrastination

Breaking free from procrastination starts with understanding what’s holding you back. Identify your fears, break big tasks into small actions, set deadlines, celebrate wins, and use the 5-minute rule to get started. These steps can help you escape the procrastination cycle and move toward your goals.

If you’re ready to kick procrastination for good, schedule a Complimentary Solutions Session with me. Let’s work together to create a plan that puts you in control of your future.

Lisa Murphy is a transformational coach focused on helping professionals and entrepreneurs overcome roadblocks like procrastination and unlock their potential. Visit Limited to Limitless and discover how to reach your goals with clarity and confidence.