How to Stop Procrastination? Tips and Techniques to Overcome It


How many of you opened this article, read a few lines, and decided to read it later? We live in a digital era, with ample distractions to divert our attention. Despite having numerous tasks to complete, we hardly find ourselves making any effort to do them and often put them off until the eleventh hour. This is called procrastination.

The major concern is getting over procrastination is not a cakewalk. It may seem a harmless phenomenon, but its outcomes can be severe and irreversible. In this article, we will discuss what procrastination is and how to stop procrastination. Let’s get started!

What is Procrastination?

Procrastination has become a popular concept over the last few years. It is an act of delaying or postponing a task until the last hour. You’ll be surprised to know that serial procrastinators represent around 20% of the entire population. 

Postponing something can be because of any reason, such as feeling overwhelmed, regarding it as a tedious or challenging task, fear of failure, etc. 

Many people are already trying their best to understand how to overcome procrastination. Yes, it demands a lot of effort, but the good news is a few effective meditation techniques and changes in our lifestyle can help us break this habit and make us more productive. 

How to Avoid Procrastination?

If you are looking for solutions for procrastination, start by taking small steps. Make slow progress toward your goals and allow yourself to make mistakes during your initial attempts. 

For example, if you are planning to write an article or organise your cupboard, it doesn’t have to be perfect. Completing it is the true victory for you. 

Here are a few useful tips on how to stop procrastinating. Follow them, and rest assured you will observe notable changes in no time. 

Also Read: Meditation for Depression: How to Overcome

how to avoid procrastination

1. Practice Meditation Daily

Imagine writing something on a board every day without erasing anything. Our hectic and stressful life will look just the same if we don’t clear our minds and relax. Hence, it is advised to meditate daily for at least 15 minutes. 

No matter how busy you are, make sure you take time out for meditation. This will help you get rid of negative thoughts, destress yourself, and build a positive foundation for personal growth. Also, it works as a motivation to be more committed to your work, and you strive to complete your daily tasks without procrastinating. 

For consistency and discipline, you can join meditation and yoga programs or courses.

2. Don’t Aim for Perfection

One of the most effective yet challenging techniques to stop procrastination is letting go of perfection. 

We often postpone tasks because we are not able to achieve the expected results. So, allow yourself to make mistakes and just focus on attempting the task and giving your best. 

3. Develop a Flow

When you practice meditation, focus on your breathing. Even when you are at work, bringing awareness to your breathing and body can work wonders. It helps you cultivate the same flow and rhythm you feel in yoga. 

If you feel any tension or discomfort in your muscle, this simple practice teaches you to accept those feeling rather than escape them. Recognising your feelings is a great motivation to move through your daily activities enthusiastically, and you gradually eliminate procrastination. 

This healthy state of mindfulness gives us the perseverance to face challenges when our natural instinct turns away.

4. Set Realistic Goals

Set rational and realistic goals for yourself rather than going for unachievable ones. When you know that the task is doable, you give your best to do it the right way and attain the goals you have set. 

For example, if you are planning to start yoga, try to do it for 15-20 minutes in the beginning instead of going for an hour and starting with easy yoga poses. Joining an online yoga course or program will be of great help. 

Tipss to Overcome Procrastination

5. Mindfulness Minute

When wondering how to stop procrastination, you must first know that it is often described as an impulse that needs self-regulation. Even those hardwired for impulsivity and spontaneity are also likely to procrastinate at times. 

In such situations, breathing deeply for a minute and counting each breath is a great way to avoid procrastination. In the moments when we feel like escaping, a mindfulness minute helps us get back to neutral. Once done, break the goals into small tasks and take one step at a time without feeling overwhelmed. 

Also Read: How to Stop Worrying and Start Living?

Procrastination FAQs

1. Why do people procrastinate?

People procrastinate for a variety of reasons, including fear of failure, lack of motivation, perfectionism, overwhelm, boredom, or simply because they prioritize other things over the task at hand.

2. What are the negative consequences of procrastination?

Procrastination can lead to missed deadlines, decreased productivity, increased stress and anxiety, lower quality work, and damage to personal and professional relationships.

3. How can I stop procrastinating?

There are several strategies that can help you overcome procrastination, including breaking tasks into smaller, more manageable pieces, practicing yoga and meditation, setting specific goals and deadlines, prioritizing tasks, eliminating distractions, and holding yourself accountable.

4. Is procrastination a sign of laziness?

It is not necessarily a sign of laziness. People who procrastinate often have the ability and willingness to complete tasks, but struggle with getting started or following through due to other factors, such as anxiety or overwhelm.

5. Can procrastination be a good thing?

In some cases, procrastination can lead to creative breakthroughs or new ideas. However, these benefits are often outweighed by the negative consequences of procrastination, such as missed deadlines and increased stress.

6. Is procrastination a mental health issue?

In some cases, procrastination can lead to creative breakthroughs or new ideas. However, these benefits are often outweighed by the negative consequences of procrastination, such as missed deadlines and increased stress.

7. Can meditation help to overcome procrastination?

Meditation can be a helpful tool for reducing stress and anxiety, which are common factors that contribute to procrastination. By practicing mindfulness and being present in the moment, meditation can also help individuals focus their attention and reduce distractions. 

8. How can yoga help to stop procrastination?

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. Like meditation, yoga can be a helpful tool for reducing stress and anxiety, which are common factors that contribute to procrastination. 

By practicing yoga, you can also improve your physical and mental wellbeing, which can increase motivation and energy levels. Additionally, practicing yoga can help to develop greater self-awareness and discipline, which are important qualities for overcoming procrastination. 

Also Read: How to Control Your Emotions With Meditation Techniques?

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We always rely on tomorrow. For us, tomorrow is always a day when we’ll start a healthy lifestyle, learn to practice meditation, try something new, or even be President of the country. Unfortunately, tomorrow never arrives, and all our plans go in vain. 

So, if you want to do something, today is the time to start it rather than rescheduling it time and again. Meditation helps you achieve mental peace, which is a great solution for procrastination. Hope these tips on how to stop procrastination will help you avoid this serious habit and make you more proactive.


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