7 Science-Backed Steps to Beat Procrastination and Start Taking Action Today
Have you ever felt like you know what you should be doing… but you just don’t do it?
You’re not alone. Many adults—whether they’re busy professionals, stay-at-home parents, or entrepreneurs—struggle with procrastination. That’s a fancy word for putting things off even when we know they’re important.
We make to-do lists, set goals, and promise to do better tomorrow. But then tomorrow comes… and we’re still stuck.
Here’s the good news: scientists have studied procrastination, and they’ve discovered real, simple ways to beat it. You don’t have to be perfect. You just have to take one step at a time.
Let’s look at 7 science-backed steps that can help you stop procrastinating and take action—starting today.
1. Harness the Power of Accountability
Have you ever told a friend or coworker you were going to do something… and then you actually did it?
That’s accountability. When we know someone else is watching or cheering us on, we’re more likely to follow through.
The Dominican University study by Dr. Gail Matthews found that people who wrote down their goals, shared them with a friend, and sent weekly progress updates were 33% more successful in achieving their goals compared to those who merely formulated goals. People who set goals are much more likely to achieve them, and those who write them down, share with a peer, and provide weekly updates see a significant increase in goal achievement.
Here’s how to try it:
Find an accountability partner—maybe a friend, coach, or coworker.
Join a group where everyone is working on goals and shares their progress.
Text or call your partner once a week to check in. It’s that simple.
Knowing someone else cares makes it harder to give up. And that can be just the push you need.
2. Use the 2-Minute and 5-Minute Rules
Big tasks can feel scary. That’s why your brain tries to avoid them. But scientists say we can trick our brains by starting small.
This is called behavioral activation. It means doing just a little bit to get your body and mind moving. Once you start, you usually want to keep going.
Here’s how to do it:
If a task takes less than two minutes, do it right now.
Tell yourself you’ll just work on something for five minutes.
Most of the time, after five minutes, you’ll feel motivated to keep going. The hardest part is starting—but this trick makes it easier.
3. Apply Stoic Philosophy: Focus on What You Can Control
We waste a lot of time worrying about things we can’t change. The ancient Stoic thinkers knew this. They believed in focusing only on what you can control—like your attitude, your choices, and your actions.
Modern psychologists agree. When you stop worrying about things outside your control, you feel less anxious and more in charge.
Try this:
Make a list of what you can control in a situation.
Let go of things you can’t change—like other people’s opinions or unexpected problems.
Reflect each day: Did I focus on my effort, or did I get stuck worrying?
This builds discipline and helps you act instead of stress.
4. Leverage Optimism and Future Visioning
People who are hopeful about the future are less likely to procrastinate. Why? Because they believe that what they do today matters tomorrow.
When you picture your best future—and believe you can reach it—you’re more motivated to take steps now. This is called future visioning, and studies show it works.
Here’s what to do:
Close your eyes and imagine the life you want in 1 year. What are you doing? How do you feel?
Write down the benefits of taking action today.
Set goals that mean something to you—not just goals you should do.
When you know why something matters, it’s easier to get moving.
5. Break Tasks into Manageable Pieces
One big reason we procrastinate is because we feel overwhelmed. Our brain sees the big picture and goes, “Nope!”
But when we break tasks into small steps, our brain feels excited instead of scared. That’s because every time we finish a step, our brain gets a little hit of dopamine, the feel-good chemical.
Try this:
Take a big task and break it into tiny pieces.
Set clear, specific goals like “Write 3 sentences” or “Sort 1 drawer.”
Celebrate when you complete each step—it matters!
Little wins add up fast. Before you know it, the big task is done.
6. Use Time Management Systems (Pomodoro, Time Blocking)
Your brain works better in short, focused bursts. That’s why methods like the Pomodoro Technique help so many people.
Pomodoro means working for 25 minutes, then taking a 5-minute break. Time blocking means setting aside certain times in your day for specific tasks. These methods keep you from getting distracted and feeling tired.
Here’s how to start:
Set a timer for 25 minutes. Work on one task only.
After the timer goes off, take a short break—stand up, stretch, breathe.
Repeat the cycle 3–4 times, then take a longer break.
You’ll be amazed how much you get done without feeling burned out.
7. Stay Busy—But Not Overwhelmed
Believe it or not, being a little busy can actually help you stop procrastinating. It keeps your mind focused and positive. But being too busy makes you feel stressed and frozen.
A study from the Journal of Personality and Social Psychology found that people who are moderately busy are happier and more productive.
Here’s how to balance it:
Fill your day with a few key tasks, not 100.
Break big projects into smaller steps.
Don’t forget to rest and have fun—it keeps you energized.
Balance is the secret to staying productive without burning out.
Key Takeaways
Tell someone your goal and check in with them regularly.
Start small using the 2-minute or 5-minute rule.
Focus on what you can control and let go of the rest.
Visualize a positive future to boost motivation.
Break tasks into steps so your brain feels rewarded.
Use time systems like Pomodoro or time blocking.
Stay just busy enough to stay sharp—but not stressed.
Ready to Take the First Step? Join Our FREE 30-Day Lifestyle Challenge!
Procrastination isn’t just about being lazy. It’s about mindset, habits, and daily choices. That’s why the Lifestyle Coaching Academy created the FREE 30-Day Lifestyle Challenge—to help you take real action every single day.
Here’s what you’ll do for 30 days:
Move your body with 45 minutes of exercise
Read 45 minutes of a non-fiction book
Meditate or pray to center your mind
Walk outside for fresh air and clarity
Drink ½ gallon of water to stay energized
Eat a healthy diet that supports your goals
Say goodbye to alcohol and hello to discipline
You’ll track your habits, share your wins, and connect with others who are making the same positive changes. And when you finish the 30 days, you’ll be eligible for our full 90-Day Lifestyle Transformation Program—which includes a personalized roadmap and weekly coaching calls.
You’ve read the steps. Now take action.
👉 Set up your FREE 15-minute consultation with our founder and join the Lifestyle Coaching Academy today.
Let’s build the life you really want—starting now.
Get the
cheat sheet
Want the downloadable, high-resolution PDF of all our cheat sheets?
Subscribe to our newsletter below.
