Have you ever procrastinated on a task? If you have ADHD, anxiety, or other challenges, you know it’s not just laziness. Procrastination is a cycle, and it often starts like this:
The Procrastination Cycle:
Step 1: You feel the task is too big to even start.
The task is right in front of you, but just thinking about it feels like a heavy weight. It seems massive, difficult, or requires an effort you simply can’t muster at the moment. So you think, “I’ll do it later.”
Step 2: You distract yourself with unimportant tasks that feel productive.
Instead of tackling what really needs to be done, you clean the dishes, scroll endlessly on social media, or reorganize a closet. These distractions give you a temporary sense of productivity, but deep down, you know you’re avoiding the real work.
Step 3: Guilt and frustration start creeping in.
As time passes, you realize you still haven’t started. Not only is the task unfinished, but now you feel guilty for wasting time. Thoughts like “Why am I like this?” or “I’ll never change” weigh you down.
Step 4: You begin to doubt your capabilities.
Procrastination and guilt snowball into a deep sense of inadequacy. You think you’re not good enough, that you’ll never do things right, and you start to feel like a fraud. This self-doubt paralyzes you further. Step 5: You feel completely out of control.
Eventually, it feels like everything is spiraling. Tasks pile up, anxiety grows, and it seems impossible to break free. You convince yourself that you’ll never catch up or regain control.
The Turning Point:
I know how devastating this can be—I’ve been there. But I want you to know there’s a way out. Procrastination may feel like an unbeatable enemy, but with the right strategies, you can outsmart your brain and start to make a change.
Step 1: Think, “I’ll Just Do It Badly”
This might sound counterintuitive, but trust me: giving yourself permission to do something poorly can be a game-changer. If you’re anxious or a perfectionist, you’ve probably been paralyzed by the pressure to do everything perfectly. The task feels so big and complex that you can’t even take the first step.
Here’s the trick: tell yourself, “I’ll just do it badly.” Commit to just 5 minutes. “I’ll write one messy paragraph,” or “I’ll organize one corner of the desk.” The simple act of starting—without the pressure of perfection—can unlock your brain. Once you begin, you often find yourself doing more than you expected.
Even if you stop after 5 minutes, that’s still a win. You’ll feel a small sense of accomplishment, which builds confidence and motivation for the next day. Remember, the problem isn’t doing it badly; the problem is not doing it at all. So start small, let go of the pressure, and embrace the mantra: “Done is better than perfect.”
Step 2: Take Your Body, Leave Your Soul in Bed
You know those days when everything feels heavy, and all you want is to stay in bed? I’ve been there. The discomfort of starting can feel unbearable, and you find yourself waiting for that magical moment of motivation. But here’s the hard truth: waiting doesn’t work. That perfect burst of energy rarely arrives.
Instead, think of it like this: when you’ve skipped the gym for weeks, going back for an intense three-hour workout might seem like “catching up,” but it only leaves you sore and unable to return. The same happens when you tackle too much in one day—you burn out and can’t sustain it.
The solution? Start small. Take your body to the task, even if your soul feels left behind. You don’t have to feel excited or connected to the task. Just accept the discomfort and begin anyway. As you get into the rhythm, the discomfort fades, and the habit starts forming.
Over time, this effort becomes routine, and what once felt impossible becomes second nature. But to get there, you need to start—mechanically, if necessary. Trust that the motivation will follow your actions.
Step 3: Plan Before You Start
One of the biggest obstacles to starting is overthinking. When you let your mind spiral with all the steps required, the task grows into an overwhelming monster. The solution? Plan in advance. Break the task into smaller, manageable subtasks. Write them down in a simple, functional way.
Do this when you’re feeling more energetic or even when you’re tired. Grab your phone, lie in bed, and jot down ideas in your notes app. Don’t worry about perfection—just create a roadmap to reduce decision-making when it’s time to execute.
Planning isn’t about making things perfect—it’s about saving energy. With a plan in place, you’re less likely to overthink and more likely to act.
Step 4: Create “Resilience Cards”
Sometimes we lose sight of why a task matters. That’s when “Resilience Cards” come in. Write down the reasons behind your goals and keep them visible. When you feel stuck, read them to remind yourself of the bigger picture.
For example, if your dream is to study abroad, your card might say:
“I want to pursue a master’s degree in the U.S. to open new career opportunities.”
“I want a salary that allows me to live comfortably and fulfill my dreams.”
These reminders reconnect you with your purpose, making even the hardest tasks feel meaningful.
Step 5: Take Breaks to Recharge
The final step is crucial: take real breaks. Overworking yourself only leads to burnout and makes it harder to return. Short, intentional pauses help your brain process information, clear mental fog, and recharge your energy.
Avoid scrolling through social media during breaks—instead, rest your mind by doing nothing or engaging in something you genuinely enjoy. When you return, you’ll feel refreshed and ready to continue.
Conclusion: Small Steps, Big Wins
Procrastination can feel overwhelming, but with these steps, you can take control:
Think, “I’ll Just Do It Badly.”
Take Your Body, Leave Your Soul in Bed.
Plan Before You Start.
Create Resilience Cards.
Take Breaks to Recharge.
Start with one or two steps and build from there. Change doesn’t happen overnight, but consistent effort leads to transformation.
And if you need extra help, I’ve created a Notion template to guide you. It’s designed to help you organize tasks, hobbies, and weekly plans—all in one place. You can even sync it with Google Calendar! A printable version is also available for those who prefer paper.
Click below to grab your template and begin building a more organized, balanced life. And follow me on social media for more tips on productivity, mental health, and personal growth. Together, we can overcome procrastination and create a fulfilling routine!
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