How do I stop procrastinating?

How do I stop procrastinating? (Photo: iStock)

Hi Chris,

I’m always holding myself back by procrastinating. I don’t mean to, but somehow things like the book I keep promising myself I’ll write never get started. Why am I doing this? How can I change?

Non-starter

Chris says, 

Hi Non-starter!

Everyone procrastinates, so don’t feel bad. Because difficult things like writing are so easy to put off. And it’s hard to get motivated to start. Especially if it’s something you feel needs to be done perfectly.

Get over this by breaking each task into 20-minute sessions. This works because you can do anything for 20 minutes, no matter how boring or scary. And it can change your life completely.

For example, if you’re procrastinating on a difficult report, spend just 20 minutes on an easy section. And soon the momentum of the task will carry you forward.

Tackle important tasks in short sessions over several days so that your subconscious is also working on them in the background. You’ll find that each time you return to your work, you can see the way forward much more clearly.

Like doing 20 minutes of enjoyable exercise every day, and you won’t have to worry about your health. Read for 20 minutes a day and you’ll gradually become an expert. You can learn to play a musical instrument in 20-minute chunks. Or pick something you want to do and work on it for 20 minutes a day.

Whole books are written in 20-minute chunks.

Switch your phone to silent while you’re working on your project. Tell your family not to disturb you.

And at the end of your 20-minute session, treat yourself. Don’t be tempted to keep working. The urge to do more means you’ll be motivated to start again tomorrow. And the treat, as small as a cup of tea, is all it takes to get your brain ready for the next session.

The 20-minute rule will give you a more productive approach to life. And who knows where it might lead.

All the best, Chris