How Do I Avoid Procrastinating?: A Guide to Getting Things Done

As someone with ADHD who loves elegant complexity, I’ve developed strategies to overcome procrastination. This guide combines psychological insights with practical techniques to help you get shit done.

Understanding Procrastination

Why We Procrastinate

Procrastination isn’t just about laziness—it’s often an emotional response to various psychological triggers:

• Overwhelming Tasks

  • When a task feels too large or complex
  • When we don’t know where to start
  • When there are too many options or decisions
  • When the scope isn’t clearly defined

• Fear of Failure

  • Worrying about making mistakes
  • Concern about others’ judgment
  • Anxiety about not meeting expectations
  • Fear of success and its consequences

• Perfectionism

  • Setting unrealistically high standards
  • Believing work must be flawless
  • Over-preparing before starting
  • Constantly revising without completion

• Anxiety about Outcomes

  • Worrying about future consequences
  • Fear of making the wrong choice
  • Concern about potential negative results
  • Uncertainty about the best approach

• Task Prioritization Issues

  • Difficulty determining what’s most important
  • Feeling pulled in multiple directions
  • Overestimating available time
  • Underestimating task complexity

The True Definition

According to Tim Pinchyl’s research, procrastination is:

the voluntary delay of an intended action despite expecting to be worse off for the delay

— Tim Pinchyl, Solving the Procrastination Puzzle on the Waking Up app

This definition reveals three key insights about procrastination:

1. Voluntary Nature

   • It’s a choice, not an accident
   • We’re aware we’re doing it
   • We can learn to make different choices

2. Intention to Act

   • We want to do the task
   • We plan to do it
   • We know it’s important

3. Negative Consequences

   • We know delaying is harmful
   • We understand the costs
   • We still choose to delay

Understanding these components helps us recognize that procrastination is:

• An emotional imbalance, not a character flaw
• A solvable problem, not a permanent trait
• A learned behavior, not an inherent weakness
• A common experience, not a personal failing

The CANOE Framework

Understanding Your Personality Traits

The CANOE framework helps identify procrastination triggers:

• Conscientiousness: Perfectionism and high standards
• Agreeableness: People-pleasing tendencies
• Neuroticism: Anxiety and emotional sensitivity
• Openness: Distraction and curiosity
• Extraversion: Social distractions

Key Areas to Focus On

1. Conscientiousness

   • Recognize perfectionist tendencies
   • Accept that mistakes are part of learning
   • Break tasks into manageable chunks

2. Neuroticism

   • Manage anxiety about outcomes
   • Practice self-compassion
   • Focus on progress, not perfection

Breaking the Procrastination Habit

1. Habit Formation

Use principles from Atomic Habits to build lasting change:

• Start Small

  • Begin with tasks that take less than 2 minutes
  • Focus on consistency over intensity
  • Celebrate every completion, no matter how small
  • Example: Instead of “write a book,” start with “write one sentence”

• Stack Habits

  • Attach new habits to existing routines
  • Create clear “if-then” plans
  • Build momentum with small wins
  • Example: “After I brush my teeth, I will write for 5 minutes”

• Create Clear Cues

  • Design your environment for success
  • Use visual reminders and triggers
  • Set up specific times and locations
  • Example: Keep your workout clothes by your bed

• Build Routines

  • Establish consistent daily patterns
  • Create morning and evening rituals
  • Use checklists for complex tasks

Example: Morning routine checklist on your bathroom mirror

2. Practical Strategies

1. Routine Building
   • Time Management
     • Use time blocking for important tasks
     • Schedule breaks and transition times
     • Set specific start and end times

Example: 9:00-10:00 AM: Deep work on project X

• Reminder Systems

  • Use multiple reminder methods
  • Set up recurring calendar events
  • Create visual cues in your workspace
  • Example: Phone alarms + sticky notes + calendar alerts

• Workspace Design

  • Create a dedicated work area
  • Minimize visual distractions
  • Keep necessary tools within reach
  • Example: Clean desk with only current project materials

1. Task Management

   • Task Breakdown

     • Use the “next action” principle
     • Create specific, actionable steps
     • Set clear completion criteria
     • Example: Instead of “clean garage,” list specific areas to organize

   • Pomodoro Technique

     • Work in focused 25-minute intervals
     • Take 5-minute breaks between sessions
     • Track completed pomodoros

Example: Use a timer app with visual progress

• Deadline Setting
  • Set realistic but firm deadlines
  • Create intermediate milestones
  • Build in buffer time

Example: Set draft deadline 3 days before final due date

1. Environmental Control
   • Distraction Management
     • Use website blockers during work
     • Put phone in another room
     • Use noise-canceling headphones

Example: Forest app to block distracting websites

• Productive Workspaces
  • Optimize lighting and temperature
  • Use ergonomic furniture
  • Keep supplies organized

Example: Standing desk with proper monitor height

• Productivity Tools
  • Use task management apps
  • Implement automation where possible
  • Track progress visually
  • Example: Trello board with progress columns

3. ADHD-Specific Tips

For those with ADHD, traditional productivity methods often don’t work as well. Here are some specialized strategies:

• External Reminders: Use physical notes, phone alarms, or sticky notes instead of relying on memory
• Visual Task Lists: Create physical or digital kanban boards to make tasks more tangible
• Body Doubling: Work alongside another person (physically or virtually) to maintain focus. This could be:
  • A coworker working on their own tasks
  • A study partner in a library
  • A virtual coworking session
  • A friend reading a book while you work
• Task Chunking: Break tasks into smaller, more manageable pieces. For example:
  • Instead of “clean the house,” try “clean the kitchen counter”
  • Instead of “write the report,” try “write the introduction paragraph”
• Sensory Tools: Use fidget toys, background noise, or other sensory aids to help maintain focus
• Time Management: Use visual timers or the Pomodoro technique with shorter work periods (e.g., 15 minutes instead of 25)

Overcoming Common Challenges

1. Health-Related Tasks

Health procrastination is particularly dangerous because it can have serious long-term consequences. Here’s how to tackle it:

• Medical Appointments

  • Schedule your next appointment before leaving the current one
  • Set multiple reminders (phone, calendar, sticky notes)
  • Book appointments during less busy times of day
  • Use telehealth options when appropriate

• Medication Management

  • Use a pill organizer with daily compartments
  • Set phone alarms with specific medication names
  • Keep medications in visible, frequently visited locations
  • Use medication tracking apps with reminders

• Health Maintenance

  • Create a weekly health checklist (e.g., “Take vitamins daily”)
  • Set up automatic prescription refills
  • Schedule regular exercise like any other appointment
  • Use habit-tracking apps for daily health goals

2. Business Tasks

For business owners and professionals, procrastination can impact both personal success and team productivity:

• Accountability Systems

  • Set up weekly check-ins with a business coach or mentor
  • Create a mastermind group with other business owners
  • Use public commitments (e.g., announcing launch dates)
  • Implement regular progress reports to stakeholders

• Review Periods

  • Schedule quarterly business reviews
  • Set monthly financial check-ins
  • Create weekly team progress meetings
  • Maintain a daily priority list

• Project Management

  • Use tools like Asana, Trello, or Monday.com
  • Break large projects into sprints
  • Set clear milestones with deadlines
  • Create visual progress trackers
  • Implement automated reminders for key tasks

• Time Management

  • Block time for deep work
  • Schedule email checking at specific times
  • Use the Eisenhower Matrix for task prioritization
  • Implement the “2-minute rule” for quick tasks

Self-Compassion and Growth

1. Understanding Setbacks

Procrastination is a universal human experience, not a personal failing. Here’s how to reframe your thinking:

• Normalize the Experience

  • Recognize that even highly successful people struggle with procrastination
  • Understand that occasional setbacks are part of the learning process
  • Acknowledge that perfection is impossible and unnecessary

• Progress Over Perfection

  • Celebrate small wins and incremental progress
  • Focus on consistency rather than perfect execution
  • Track your improvements over time
  • Use a “progress journal” to document successes

• Self-Compassion Practices

  • Practice positive self-talk (“I’m learning and growing”)
  • Use mindfulness techniques to observe without judgment
  • Write yourself a compassionate letter about your struggles
  • Create a “success folder” of past accomplishments

2. Moving Forward

When you notice procrastination creeping in, follow this structured approach:

1. Pause and Breathe

   • Take 3 deep breaths to center yourself
   • Acknowledge the feeling without judgment
   • Remind yourself this is a temporary state

2. Practice Self-Compassion

   • Use the “three components” approach:
     • Kindness: “It’s okay to struggle sometimes”
     • Common humanity: “Others face this too”
     • Mindfulness: “I notice I’m feeling overwhelmed”

3. Identify the Trigger

   • Ask yourself: “What am I feeling right now?”
   • Consider: “What am I avoiding?”
   • Reflect: “What’s the smallest step I can take?”

4. Take Action

   • Start with a 2-minute task
   • Use the “5-second rule” (count down from 5 and start)
   • Set a timer for 10 minutes of focused work
   • Reward yourself for starting, not just finishing

5. Build Resilience

   • Create a “procrastination recovery plan”
   • Develop a list of go-to strategies
   • Build a support network
   • Practice regular self-reflection

Further Reading

• Solving the Procrastination Puzzle
• Atomic Habits
• I’ll look at my health later