8 practical ways to kick your procrastination habit for good, according to therapists

• To stop procrastinating, break your work into smaller chunks so you can accomplish some each day.
• You can also make yourself a dedicated workspace free of distractions with a desk and a chair.

If you constantly put things off or find yourself saying, "I'll get to this tomorrow," over and over again, you're not alone. In fact, a large 2019 survey found that 88% of respondents in the workforce admitted to recently procrastinating for at least an hour.

Whether your reason for procrastination is that you feel unmotivated, overwhelmed, bored with the task at hand, or all of the above, this habit has the potential to get in the way of your productivity and success at work.

Here are eight tips to stop procrastinating today.

1. Look at how other factors contribute to procrastination

Take a step back and get curious about your behavior patterns. It can be helpful to determine if this is a pattern you've experienced for many years, or if procrastination is a newer habit, says Victoria Smith, LCSW, therapist in private practice.

A 2013 study found that rather than being driven by laziness, procrastination is more so driven by short-term mood regulation. Essentially, people may want to feel better about a present circumstance without thinking about future repercussions.

If procrastination is a more recent habit for you, look at the changes that may have occurred lately. "When we are feeling maxed out or overwhelmed by life changes, we do not have as much mental space to sit down and complete a task in a timely manner because we are spending so much energy simply trying to adjust to our life circumstances," says Smith.

Smith says some situations that can contribute to procrastination are:

• Going through a breakup or divorce
• Moving to a new area
• Having a baby
• Starting a new job
• Being burnt out at your current job

From here, you can focus on being patient and kind to yourself as you slowly build up your ability to complete tasks more easily again, or, if it's an old habit, recognize that now is your opportunity to break the habit.

One way to be patient and kind to yourself is to practice mindfulness by noticing self judgemental thoughts. "For example, when you notice a 'should thought' such as, 'I should have already started working on this project,' shift it to 'I can start this project now' or 'I have the opportunity to start this now so I can relax later,'" says Smith

Additionally, Smith says when you're feeling discomfort, try to be mindful and simply notice the discomfort without judgment, and know that the discomfort is because you're moving towards breaking a habit –– which is a good thing.

2. Notice and change your self-talk

Notice your internal dialogue when you're procrastinating. If you're getting frustrated and speaking down to yourself or viewing yourself in a negative light, this is likely worsening your habit of procrastinating.

Smith says the way you talk to and think about yourself is crucial in overcoming the habit. "If you find yourself in a constant negative thought loop, you will likely continue procrastinating. If you talk to and think about yourself with positive regard and understanding, you will find it much easier to begin a task," says Smith.

A 2012 study found that there's a link between low self-compassion and procrastination, suggesting that having more self-compassion can help you change your relationship with procrastination for the better.

Instead of saying something like, "I'm not capable of doing this and I'm never going to get this done," try out some positive, neutral, or factual self-talk. For example, Smith says you can say:

• "I am capable."
• "I am in control."
• "I have felt this way before and it was temporary. I am feeling this way now, and I know this is also temporary."
• "I am noticing that I'm feeling uncomfortable with the idea of writing my speech. That's ok, and it is understandable that I'm feeling this way."
• "It is normal to feel overwhelmed about this exam, and I am going to sit down and start studying so that I will feel less overwhelmed in the long run."

3. Rip off the bandaid

Procrastination can cause you not only to abandon tasks you've already started, but also to put off beginning a task in the first place. One thing that can help, as difficult as it may be, is to simply rip off the bandaid and do something, no matter how small, says Katherine Glaser, LCSW, therapist at Thriveworks.

Just sitting down and writing the first sentence of an essay or an email can be a start, even if you end up scrapping it later, Glaser says. Taking a baby step is still a step in the right direction.

To get started, think about an actionable task that you feel like you can get out of the way in just a few minutes. Sitting down and doing this task can help you gain confidence and build momentum to keep going.

4. Break your work into smaller chunks or goals

When you have lots of work or big projects, it can be very overwhelming. Looking at the big picture and ultimate end goals can make it seem like completing your work is impossible.

To make your work feel more doable, Glaser suggests breaking it up into chunks or smaller mini daily goals that actually feel manageable. Here's how:

1. Make a list of different steps involved in completing a project.
2. Figure out how to create a manageable timeline to complete each step.
3. Write these steps down in a planner to help you get organized and hold you accountable.

5. Take breaks

Taking breaks is crucial to prevent burnout or feelings of being overwhelmed, which can lead to further procrastination. "Give yourself breaks as you go. You don't want to feel like you are forcing yourself to do something beyond your limits," says Smith. Plus, you should always make sure you're taking time to eat and drink enough to fuel your body and your brain, Smith says.

One method you might find helpful is the Pomodoro Technique, which involves 25-minute work chunks followed by five-minute breaks. After four rounds of this, take a 15 to 30-minute break. This is a great way to boost productivity while also making sure you're taking enough breaks to stretch, walk, eat, or do something fun.

Breaks involving physical activity may be particularly beneficial. A 2016 study found that people who took frequent five-minute breaks from work to walk experienced improved cognitive function, more energy, and a better mood.

6. Have a dedicated workspace

Your environment can affect the way you work, especially if you have trouble focusing. Glaser says while it can be tempting to work from your bed with your laptop on a pillow, having a dedicated workspace that lends itself to productivity can make a world of difference

"Make sure that you have a quiet, calm space that is conducive for getting your project done. If not you will not be as inclined to even want to go into the space. Make it your own and you will begin to see the motivation and inspiration flow," says Glaser.

Your workspace doesn't necessarily need to be its own room, but make sure you have a space free of distractions where you can have the essentials plus any fun decorations. For example, this might include:

• A proper desk
• A comfortable chair
• A white noise machine or calming music
• Plants
• Inspiring artwork

The best office chairs in 2022

The right office chair can help you create the perfect work-from-home setup. Here are the best chairs we've tested in 2022:

• Best office chair overall: Branch Ergonomic Chair, $329 on Branch
• Best office chair on a budget: Alera ALEEL42BME10B Elusion Series Mesh Mid-Back Chair, $170 on Amazon
• Best ergonomic office chair: Herman Miller Aeron Chair, $1,049 on Amazon
• Best office chair for heavier people: Steelcase Leap, $1,051 on Amazon

7. Reward yourself

Having a reward planned ahead of time can give you something to look forward to while you work, motivating you to get your tasks done in a timely fashion. Figure out what type of little reward is most enticing to you and roll with it.

Glaser recommends setting milestones, either throughout a project or after the completion of a project, where you will treat yourself to a little something. Writing out each step of a task and deciding what the milestones will be can help you plan.

"As for what the rewards could be, make it something that you'll enjoy, that will truly motivate you. It could be taking time out to watch YouTube or TikTok, having a delicious snack, calling a friend, or walking to your favorite cafe to purchase a coffee," says Glaser.

You may find that especially in the beginning of breaking your procrastination habit, rewards earlier on may be extra helpful. A 2018 study found that when participants were completing tasks, earlier rewards were more likely to drive motivation than delayed rewards.

8. Ask for help

You don't have to be in this alone. Whether you need clarification on what an assignment or project actually entails, advice on how to use a certain type of program, or additional guidance from coworkers on your team, don't hesitate to ask for help, Smith says.

You may also seek support from an accountability buddy. You can share your mini-goals for the day and hold each other accountable, checking in on one another's progress.

If asking for this type of help and trying out the previous tips aren't making a difference in your procrastination habit, Smith suggests reaching out to a mental health professional for help in working through this process. You may want to rule out mood disorders, cognitive processing disorders, or neurodivergence, since procrastination can manifest strongly in these situations, says Smith.

Insider's takeaway

Kicking procrastination to the curb can be difficult, especially if this is a long-standing pattern for you. However, by getting curious about your relationship with procrastination and actively challenging yourself to make positive changes every day you work, you can successfully break the habit.

Don't forget to have some self-compassion and understanding along the way. "We all procrastinate at times because we are human, and as humans, we go out of our way to not do things we don't want to do. Give yourself some slack," says Smith.