5-Step Guide To Stop Procrastinating And Get Motivated

You can beat procrastination by designing a life where action is easier than delay: breaking down overwhelming tasks into two-minute starters, scheduling every step in your calendar, and consistently tying your daily effort to the Rich Life you want to build.

1. Use the Two-Minute Rule to Break the Ice

The Two-Minute Rule, popularized by James Clear, the author of Atomic Habits, is a simple way to overcome procrastination and build new habits. The idea is to scale down any task or habit to just two minutes, making it easy to start. 

Big projects can feel overwhelming, so focus on the smallest possible action—something that takes two minutes or less. It could be opening your laptop, writing a single sentence, or tying your shoes—every small action counts.

How to do it

Take any task you’ve been putting off and ask: “What’s the smallest step I can do in two minutes or less?” Here are some examples:

• Writing: Open the document and type one sentence.
• Fitness: Put on your running shoes.
• Business: Send out one client outreach email.

Treat this tiny action as the real goal. Even if you stop after two minutes, you’ve won. It might feel silly at first, but it helps remove the hidden pressure to finish everything, which is often what makes your brain resist starting in the first place.

Why it works

Procrastination usually strikes at the starting line. Big, vague projects often feel very overwhelming. Breaking the project into a simple two-minute task removes the mental wall that freezes you in place.

Starting something also changes how you see yourself. Taking one small action proves you’re someone who shows up and follows through, even when the step is tiny. Over time, these small wins build confidence. Your goal may be just two minutes, but momentum often carries you further.

What it looks like

The Two-Minute Rule might feel overly simple, but here’s how it can play out in real life: 

• You commit to writing one sentence in your Google Doc. Once it’s on the page, resistance fades, and you naturally keep going until you have two paragraphs. 
• You do one push-up before your shower. After that first push-up, you end up doing 10 more. 
• You spend two minutes reviewing your budget. Once logged in, it’s easy to continue and complete a full financial review.

Each small action creates forward momentum, and that’s how you turn “just two minutes” into consistent progress.

2. Put Every Task on Your Calendar Instead of a To-Do List

A to-do list is never-ending; it grows, overwhelms, and encourages delay. 

A calendar forces you to decide when and where the work will happen. Following through becomes much easier once a task has a specific time and place assigned to it

How to do it

Here are some practical ways you can implement this right away: 

• Plan your week every Sunday. Add time blocks for work, exercise, personal errands, and even social appointments. Assign each block to a specific day and time.
• Treat each block like an appointment. Be realistic with the time you allocate. A quick grocery run might need 30 minutes, while preparing for a work presentation could take two hours. If a block gets moved, reschedule it within the same week.
• Add buffer time between blocks. Leave 15 to 30 minutes between tasks to reset or handle any spillover. This keeps you from feeling like you’re constantly chasing the clock and prevents your day from slipping away.

For additional productivity tips, feel free to check out my guide on Productivity Hacks Proven to Boost Energy, Focus, and Results. 

Why it works

A calendar gives you clear limits. Seeing your week laid out with a plan forces you to prioritize what truly matters.

Scheduled work also reduces decision fatigue. You don’t have to wonder what to do at 3 p.m. on a Monday because it’s already planned in your calendar. Time blocks also protect your most important tasks from distractions. When it's allocated a specific slot on the calendar, it's more likely to get done. 

What it looks like

Here’s how this calendar approach can work: 

• You see a 4 p.m. client outreach block on Monday. When the time comes, you open your email draft and send out three messages without hesitation.
• Even when you’re feeling tired after work on a Wednesday, you see that you’ve scheduled a run on your calendar一so you do it anyway. 
• Instead of doomscrolling on a Sunday afternoon, you dive into your weekly financial review because you see it on your calendar. You manage to cancel a subscription service and move an additional $50 to savings before dinner. 

Each scheduled block turns good intentions into practical steps, driving tangible results.

3. Do an Honesty Bath: Delete, Defer, or Do

An honesty bath is a reality check for your goals. You write your goals down, review them after a month, and then sort them into three categories: delete, defer, or do. This simple system removes guilt, clarifies focus, and helps you commit to what actually matters.

How to do it

Here’s how to incorporate the honesty bath into your routine:

• Write down your goals for the next month. Put them all in one list and set a calendar reminder for your review day.
• Review with honesty. On review day, mark each goal as “done,” “in progress,” or “skipped.” This review is for your eyes only, so be completely honest with yourself.
• Delete goals you keep skipping. Instead of pretending you’ll get to them someday, remove them. Letting go frees up your attention for the tasks you’ll actually finish.
• Defer goals blocked by timing. Add a future start date so they stop hanging over you and creating unnecessary guilt.

Why it works

Carrying goals that no longer matter only creates guilt and overwhelm. Being honest with yourself and reviewing your goals regularly gives you space to reevaluate what areas deserve your time and attention. Additionally, deferring keeps good ideas alive without adding pressure. Your brain can relax when it knows there’s a clear start date, even if it isn’t something to prioritize now. You might also find yourself doubling down on the goals that actually matter. That focused effort builds momentum and a stronger sense of control, helping you stay on track and make compounded progress over time. 

What it looks like

Here’s how this method can directly impact your daily life: 

• You planned to wake up at 6 a.m. every morning, but it never happened. You delete that goal and focus on keeping a steady bedtime instead.
• You wanted to organize your closet, but it’s a busy season at work. You move the goal to next month and schedule it on a Saturday when you have no other obligations or distractions.
• You were already sending three outreach messages a week, so you increased it to five. The habit already exists, and this only adds 15 minutes to your existing time block.

When you consistently review and realign your goals, you can maintain focus and work toward what truly matters.

4. Use Rules to Simplify Decision-Making

Rules are defaults that remove repeated debates in decision-making. With rules, you can stop wasting time choosing tools or words or deciding how much to charge your client for your work. You learn to act first, then improve and refine your rules over time.

How to do it

Here’s how you can set clear rules to simplify your choices: 

• Choose your systems. Pick one notes app, one calendar, and one folder system. Stick with them for at least 30 days before reconsidering.
• Standardize outreach. Write one script and use it for every client outreach message this month, editing names or details only as needed.
• Set a price floor. Decide on the minimum rate you’ll accept for an engagement. Set it once, when you’re calm and centered (not in the heat of negotiation), in order to establish a clear baseline.
• Create a follow-up cadence. For example, you might follow up with your potential clients or new leads on day three and day ten, then close the loop. Schedule these tasks on your calendar so you don’t forget.

Why it works

Making dozens of small decisions drains your energy and slows you down. Establishing clear rules eliminates the need to rethink every choice, letting you move forward more efficiently. 

Consistency makes improvement easier—when the rest stays the same, it’s simple to see what works and what doesn’t. Rules also serve as a safety net, protecting you from emotionally driven decisions. When a choice arises, you can act quickly and confidently, guided by the framework you’ve already set.

What it looks like

Here’s how this approach can help you curb procrastination: 

• You stop wasting time hunting for the perfect app. You open Google Docs and start writing within seconds.
• You reuse the same outreach script, spending time finding better prospects instead of rewriting lines every single time you reach out to a new client. 
• You quote your set minimum rate without apology, saving discounts for clear reasons rather than out of fear or desperation.

5. Build a Friction-Free Environment

Your environment has a huge impact on how you get work done. A cluttered desk, constant notifications, and missing tools make it easy to put things off. By contrast, a clean, well-equipped workspace makes the next action obvious and easy to start.

How to do it

Here are some quick steps for building a conducive environment:

• Clear your desk. Keep only your laptop, a notepad, and water on your desk. If you are easily distracted, put everything else in a box for later.
• Turn off distractions. Silence non-essential alerts on your phone and computer. Use site blockers during work blocks.
• Keep a ready-to-go bag. Include your laptop, charger, and headphones in case you need to head out for a meeting or go somewhere else, like a library or café, to work. 
• Set up a default work screen. Open your project folder and timer before each block begins.

Why it works

Fewer objects on your desk mean fewer choices. Your eyes land on the work, so you begin right away without getting distracted.

Constant alerts fracture your attention, so turning them off gives you longer stretches of calm focus. Having your tools ready in advance lowers the cost of getting started, saving you the time and stress of hunting for cables, apps, or passwords.

What it looks like

Here’s how this method can affect your productivity: 

• You sit down, see only your document open and the clock running, and start typing without fuss.
• You try to open a social site, but the blocker stops you. You return to your draft and keep going.
• You grab your bag, walk to a café, and complete a full hour of focused work because everything you need is already packed.

Never underestimate how much your environment affects productivity. By setting it up to support the work you want to do, you give yourself a much better chance of success.

6. Use Accountability to Keep Moving

Accountability adds gentle pressure to help you move forward. When someone expects a report by a certain deadline, you are more likely to keep your word and less likely to end up in an endless loop of procrastination. 

How to do it

Even without a boss, you can create accountability that keeps you moving:

• Pick a partner or group. Share three concrete actions you’ll complete this week and have your partner or group check in with you. Knowing someone else is watching increases the likelihood that you’ll follow through.
• Send a weekly check-in. Every Friday, report what you finished and what you’ll adjust. This forces you to review your progress honestly, so you stay accountable to the goals you set for yourself.
• Try virtual coworking. Work silently beside others for 50 minutes, then take a five-minute break. Just having someone else doing work at the same time reduces distraction and makes it easier to start and keep going.
• Set rules for missed actions. If you skip a task, move it to the next day and scale it to a two-minute version. This keeps the chain alive and prevents guilt from building up, making it easier to get back on track.

If you want to build better habits that can compound positive actions, check out my guide on Keystone Habits (and Why You Need to Have Them Now to Live a More Productive Life). 

Why it works

Most people keep promises to others more consistently than promises to themselves. Social accountability nudges you to show up, make progress, and follow through on what you set out to do.

External deadlines help create urgency, reducing the temptation to put tasks off. A regular check-in rhythm also helps you bounce back after a rough day because you know another opportunity to report and reset is coming soon.

What it looks like

Here’s how accountability can help you curb procrastination: 

• On Monday morning, you start by texting your client outreach plan to a buddy, creating a sense of commitment that makes you more likely to follow through.
• On Friday, you send a short report showing that the messages, draft, and review are completed, giving yourself a clear record of progress.
• You join a coworking call, set your timer, and work in silence alongside others. The shared focus helps you push through, and you finish a full section because the group’s energy keeps you on track.
• You miss a task on Tuesday, so first thing Wednesday, you tackle a two-minute version to keep the chain alive.

By building these accountability habits, you turn intention into consistent action, making progress almost automatic.

7. Try Productive Procrastination

Procrastination doesn’t have to be wasted time. You can turn it into progress by directing your energy toward smaller, useful tasks that make the bigger work project easier to tackle later.

How to do it

Here are the steps for using productive procrastination to your advantage:

• Create a list of backup tasks. Keep handy a list of items you can complete anytime, like cleaning a folder, naming files, drafting a simple invoice, or updating your portfolio. Focus on tasks that don’t take much time or effort—things you can do in between bigger projects.
• Pick one when avoiding a big task. Complete the smaller task to the best of your ability, keeping it short so you don’t get lost in busywork.
• Return to the main task. After finishing the backup item, start the bigger task with a two-minute action to get momentum going.
• Track which backup tasks help the most. Over time, you’ll learn which tasks clear the most mental space, and you can prioritize those the next time you procrastinate.

Why it works

Productive procrastination keeps your momentum alive even when energy dips. Completing any task reduces stress, clears mental clutter, and builds confidence. Finishing small, useful tasks removes friction for more in-depth work later. Your future self will have a cleaner workspace, better files, and fewer obstacles.

Quick wins also reset your mood, making it easier to tackle the challenging work you were avoiding.

What it looks like

Here’s how productive procrastination can play out in your daily work:

• You don’t feel like writing a proposal, so you clean the client folder and move the brief to the top. When you return, writing flows faster.
• You’re avoiding making a sales call, so you draft a tiny three-line script. Later, you read it and finish the call in five minutes.
• You keep dodging a research task, so instead, you build a simple invoice template. Billing the next client takes just two minutes.

By using productive procrastination, you turn avoidance into meaningful progress and make it easier to jump back into the big tasks without guilt or delay.

8. Protect Deep Work Blocks

Deep work is focused time spent on essential tasks that require undivided attention. 

How to do it

Here’s how to make deep work a regular habit:

• Block dedicated time. Schedule two to four hours each week during quiet periods when interruptions are unlikely.
• Set boundaries. Let people know you’re unavailable, close your email app, silence your phone, and quit chat apps.
• Start with a warm-up. Open the correct file, write one line, and let your mind sync with the task for two minutes.
• End with a next-step note. When you’re done for the day, jot down what to tackle first in your next session to make reentry effortless.

Why it works

Complex tasks require long, uninterrupted stretches of time. By setting clear boundaries around this time, you protect your best thinking, letting you preserve focus, energy, and clarity. Starting each session with a short warm-up can help lower resistance and help you slip into flow faster, making every deep work block more productive.

What it looks like

Here’s how protected deep work blocks play out in a real week:

• You reserve Tuesday morning for a major project. You silence notifications, open the draft, and work for three hours with a single short break.
• You leave the session with a complete draft and a note about the next step. The rest of the week feels lighter.
• You repeat the block the following week, and the project progresses on schedule.

By protecting deep work blocks, you turn otherwise fragmented time into consistent progress on high-impact tasks. For more strategies to take control of your life and your time, check out my article on How to Take Control of Your Life.

9. Match Your Work Time to Your Peak Energy

Not all hours in a day feel the same. Some give you sharp focus, while others feel sluggish and slow一and it’s different for everyone.

Matching tasks to your natural energy levels helps you accomplish more with less effort and less frustration, and it can even make work more enjoyable.

How to do it

Here’s how to align your work with your energy:

• Track your energy for a week. Note the times when you feel clear and focused versus when you feel sluggish and distracted.
• Schedule tasks by energy level. Put creative or analytical work in your high-energy windows. Reserve low-energy periods for administrative tasks like email, filing, or tidying up.
• Maintain steady meals and sleep. Consistent routines protect your peak hours from unnecessary fatigue.
• Review and adjust. After a week, look at your calendar and shift tasks to match your natural rhythms based on what you’ve learned.

Why it works

Hard tasks done at the wrong time take longer and feel heavier. Working during natural peaks makes even challenging work feel smoother and more manageable.

What it looks like

Here’s how matching work to your energy can play out in a typical week:

• You realize mornings are your most productive hours. You schedule writing and planning time before noon, then answer emails afterward.
• You stop forcing deep work late at night and use those hours for light reading, reflection, or rest.
• Your total output increases without adding extra hours, simply by working with your natural energy.

By aligning tasks with your times of peak energy, you maximize productivity while keeping work more enjoyable and sustainable.

10. Add Easy Wins to Build Momentum

Easy wins warm up your brain and create a sense of progress. Starting with one or two quick task completions makes the next task feel less intimidating and sets a positive tone for the whole day.

How to do it

Kickstart your momentum each morning with these steps:

• Pick one or two simple tasks. Choose items that are small but impactful, like cleaning your inbox, filling your water bottle, or tidying your desk. 
• Complete them before moving on. Once finished, proceed directly to your first important work block. Avoid lingering too long on small tasks, or they can eat up time without building meaningful momentum.
• Use a done list. Record each completion. Seeing your wins on paper reinforces action and creates a visual chain of progress that motivates you to keep going.
• Rotate easy wins. Switch up the tasks regularly so they stay useful and don’t become mindless busywork. For example, focus on clearing emails one day, tidying your workspace the next day, or updating a spreadsheet the next. This keeps the wins meaningful while still warming you up for bigger work.

Why it works

Completing small tasks gives an immediate boost of confidence that carries over into your next work block. These small wins also produce tangible results, like a tidy workspace or cleared inbox, which reduce background stress and make it easier to focus. 

Tracking your wins on a done list turns invisible progress into something visible, reinforcing momentum and encouraging further action.

What it looks like

Here’s how easy wins might show up in a typical day:

• You clear 10 emails, refill your water, and start your outreach block on time with a calm, focused mind.
• You fold a small load of laundry before writing. That small win makes sitting down to write feel easier.
• You record each finished item and watch a chain of wins grow throughout the week.

11. Use the Pomodoro Technique to Stay Focused

The Pomodoro Technique breaks work into short, manageable sprints with built-in breaks. A common rhythm is 25 minutes of focused work followed by a five-minute rest. This method makes tasks feel achievable while keeping you motivated, feeding both your momentum and sense of accomplishment throughout the day.

How to do it

Here’s how to implement the Pomodoro Technique effectively:

• Pick one task and set a timer for 25 minutes. Work with full attention until the timer rings.
• Take a five-minute break. Stand up, stretch, get water, and rest your eyes.
• Repeat the cycle three or four times. After several sprints, take a longer break of 15 to 20 minutes to recharge.
• Adjust as needed. Keep to the rule of focusing on one task per sprint, but tweak the length of sprints or breaks to fit your task or energy level.

Why it works

Short, timed sprints create a sense of urgency that helps you push distractions aside, while frequent breaks prevent burnout and keep your energy steady throughout the session. 

With a clear end to each sprint, it’s easy to jump into the next one without hesitation or overwhelm, maintaining momentum and focus.

What it looks like

Here’s how the Pomodoro Technique plays out in practice:

• You complete three sprints and draft a full blog post without checking your phone.
• A fourth sprint is used to edit and format the work. Breaks keep your mind fresh, so quality stays high.
• You finish with a quick note on what to tackle first in the next session, making it easy to jump back in.

The Pomodoro Technique transforms large, intimidating tasks into focused, repeatable sprints, letting you maintain energy, make steady progress, and avoid the pull of procrastination.

12. Use Rewards to Reinforce Progress

Rewards make habits stick. When a pleasant outcome follows a productive action, your brain learns to repeat it, turning effort into a positive cycle.

How to do it

Here’s how to use rewards effectively:

• Pick small, enjoyable rewards. Examples include a snack, a short walk, a quick show, or a few minutes on a hobby. Link the reward to a specific action, like sending five messages or completing a deep work block.
• Keep rewards proportional. Small, frequent rewards reinforce consistency more effectively than rare, large ones.
• Schedule the reward. Write it next to the task on your calendar so you remember to enjoy it and reinforce the habit.

Why it works

Rewards tap directly into your brain’s pleasure system, making each completed task feel satisfying. That sense of anticipation pulls you into action, even when motivation is low. 

By consistently pairing small rewards with productive behavior, you build a reliable habit loop that compounds progress over time, turning effort into a positive, self-reinforcing cycle.

What it looks like

Here’s how rewarding progress can play out in your day:

• You watch one episode of a show only after completing your outreach block. This break feels more satisfying because you feel like you’ve earned it.
• You take a walk outside after finishing a tough draft, which resets your mood for the afternoon.
• You buy a small treat after hitting your weekly goal, making the next week feel exciting rather than heavy.

By pairing progress with intentional rewards, you create a habit loop that keeps you motivated and consistent, even making work feel more enjoyable.

13. Do a Weekly Review to Stay on Track

A weekly review is a short, focused meeting with yourself to check progress, reflect, and adjust your plan. Without it, it’s easy to drift, repeat the same mistakes, and let priorities slip.

How to do it

Here’s how to make your weekly review effective:

• Set a recurring appointment. Block 30 minutes on Sunday evenings or Friday afternoons一whatever works for you. Keep the session calm and consistent so it becomes a habit.
• Reflect on the past week. Note what you finished, what took longer than expected, and what you want to change moving forward.
• Plan the week ahead. Select three high-impact actions and schedule them into time blocks on your calendar.
• Cancel or delegate nonessential tasks. Protect your time by making clear choices about what stays and what goes.

Why it works

Weekly reviews let you close the loops on your work, turning guesswork into clear insight. By reflecting on what worked and what didn’t, you learn from the past instead of repeating mistakes. 

Planning the week ahead reduces stress, prevents last-minute scrambles, and keeps your priorities aligned from day to day. 

When done consistently, these timely reviews allow you to make small course corrections that compound over time, preventing bigger missteps and saving months of wasted effort.

What it looks like

Here’s how a weekly review plays out in practice:

• During the week, you notice that emails are eating up too much of your time. During your weekly review, you move emails to a late-afternoon block and reserve mornings for creation.
• You add a missing outreach block so your pipeline work gets back on track.
• You finish the review with a clear sense of what matters most next week, knowing exactly where to focus your energy.

14. Stop Saying “I Don’t Have Time”

Saying you don’t have time is often a polite way of hiding the truth: The task simply isn’t a priority. 

Speaking honestly removes unnecessary drama and allows you to act intentionally, protecting the work that actually matters.

How to do it

Here’s how to put honesty into practice:

• Replace the phrase. Instead of saying “I don’t have time,” say “This isn’t a priority right now.” Use the words consistently with yourself and others.
• Check your calendar. Confirm the truth of your statement. If a task won’t fit this week, accept that choice rather than forcing it in.
• Use honesty to set boundaries. Protect the blocks that directly fund your goals and prevent distractions from creeping in.

Why it works

Using clear language puts you in control; you’re owning your choices instead of blaming time. 

Boundaries protect your most important work blocks from social guilt, and making your priorities visible reduces the urge to say yes to everything. Together, these habits help you focus on what truly moves the needle.

What it looks like

Here’s how it plays out in practice:

• A friend invites you out on a work night. You say you’re focusing on other priorities tonight and feel confident with your decision because your words align with your priorities.
• You review your week and see no room for a new task. You don’t add it forcefully. You reschedule it to the following week, keeping your weekly schedule tight and realistic.
• Your day ends with fewer surprise obligations and more meaningful work, allowing you to make real progress.

By replacing “I don’t have time” with honesty, you gain clarity, protect your priorities, and create space for the work that truly matters.

15. Tie Effort to Your Rich Life

When I talk about living a Rich Life, I don’t mean yachts or champagne fountains. I mean a life that feels rich to you—whatever that means to you personally. 

Maybe it’s traveling twice a year without worrying about credit card debt. Maybe it’s ordering appetizers without checking the price. Maybe it’s having the freedom to pick up your kids from school every day. Your Rich Life is unique, and only you get to define it.

How to do it

Here’s how to tie your daily effort to the life you want:

• Define your Rich Life. Take 10 minutes to write it down in detail, and be as specific as you can. Instead of “I want to travel more,” write “I want to spend two weeks in Italy every summer.” Instead of “I want financial freedom,” write “I want enough savings to quit a job I hate and still pay the mortgage.”
• Link weekly actions to your vision. Sending outreach emails, canceling subscriptions, or doing your Sunday money review no longer feel like chores because they are direct steps toward the life you want.
• Channel your money intentionally. Use a Conscious Spending Plan to redirect funds from things you don’t care about into things you love. This lets you cut back mercilessly on what doesn’t matter and spend extravagantly on what does.

Why it works

Procrastination thrives when your work feels meaningless. By connecting each task to something that excites you, even small actions will feel worthwhile. 

A Rich Life is motivating because it’s deeply personal, and habits stick when the reward is tied to what excites you, not a vague idea of “success.” By aligning your effort with your vision, you stop hustling just for the sake of it and start working with intention and purpose, staying energized as you move steadily toward your goals.

What it looks like

Here’s how tying effort to your Rich Life plays out in real life:

• You sit down for your Sunday review and realize the $200 you saved this month is going straight into your year-end travel fund. Suddenly, saving feels exciting, not boring.
• You batch client outreach on Wednesday because every “yes” moves you closer to the home remodel you’ve been dreaming about.
• You update a simple log of wins, and seeing your progress proves that daily effort is steadily building the Rich Life you imagined.

When your actions are clearly tied to your vision, every task—no matter how small—becomes meaningful, and you naturally move closer to the life you actually want.

Turn These Tips Into Daily Wins

Above all, remember that procrastination isn’t a flaw in your character; it’s a signal that your systems need adjustment. 

By breaking tasks into two-minute starters, scheduling them on your calendar, and clearing distractions, you can create an environment where action becomes the natural next step.

Small wins compound quickly. Every time you keep a promise to yourself, you reinforce your identity as someone who follows through. That momentum makes the next task easier and builds confidence that you can handle bigger goals. When you tie each action to your Rich Life, even the smallest effort takes on a bigger purpose. Progress stops feeling like a grind and starts feeling like a step toward a future you’re genuinely excited about. 

If you want to work toward a purposeful life while managing your finances wisely, check out my New York Times bestsellers, I Will Teach You To Be Rich and Money for Couples.