All the Real Procrastinators Please Stand Up

Beat Procrastination With These 5 Actionable Steps

My mom is a procrastinator and growing up we were always rushing around and late AF. I was so embarrassed to be ‘those folks’ walking into church or a family member's’ graduation late. As a kid I declared that I would always be prompt and never put things off. Im an adult now, and guess what? I procrastinate and unless the event is vital to my life, you can pretty much count on me to be late AF!

Procrastination is usually regarded as a kind of avoidance behavior or coping mechanism gone wrong. To quickly sum it up, procrastination is avoiding a task that needs to be accomplished. Not doing the sh*t you need to be doing. Instead, you find yourself doing more pleasurable things in place of less pleasurable ones, or carrying out ‘busy’ tasks instead of more urgent ones. This usually happens when we fear or dread, or have anxiety about, an important task awaiting. To get rid of this negative feeling, people procrastinate.

Some thrive on the last moment pressure, but most of stumble into the pitfalls of procrastination. The negative effects include, sub-par work, frustration, and disappointment. Use these actionable steps to beat procrastination:



Set aside some time to evaluate your triggers. Write down on paper some of the causes and results of your procrastination, as you explore your triggers. Recognize and avoid distractions. Interrupt and change your habit loop. Critique your routine. If you usually come home from work, hang out and get nothing done, change your routine! Leave work and go to a coffee shop and spend a focused hour getting things done. Intentionally create new habits that work toward your goals, not against them.



After identifying your procrastination triggers, set up fail safes in your life. It is easy to slip back into your old ways, but preparation is key! Remove the anxiety from situations, so there’s no need to procrastinate. When your actions are intentional and you are prepared, you increase your probability of success. When you plan your meals out for the week, isn’t dinnertime much easier? When you plan your day the night before doesn't it seem to go smoother? Put yourself in the best position to avoid procrastination and to be successful.



Procrastinators are great visionaries. Defined plans that are specific and measurable help procrastinators stay focused and reduce anxiety. Breaking down big goals or tasks into a series of small clear manageable tasks, allows you to stay focused on the most important priorities. Scheduling time to execute can also decrease procrastination. Try setting aside 1 hour blocks of time to focus on completing one of the priorities set for your day. Get into the groove and allow your creativity to flow. The gratification of accomplishment will soon overpower procrastinators love for instant gratification.




When you write down and declare your goals you are more likely to follow through and complete them. Having someone there there push and support you is another step toward success. Select a partner who is a peer and will be honest with you, give you feedback and most importantly, hold you accountable for action. Accountability partnerships should be mutually beneficial. Feed off of each other, in order to make each other better. With defined measurable goals and a buddy to keep you accountable, procrastination will be a distant memory.



Once the goal is achieved, treat yourself! When you set a goal, set a reward for accomplishing the goal too. If your plan to reward yourself with a massage, after you crush your goal go get a massage! Don't allow yourself to procrastinate on the reward. Not only do you deserve it, but the gratification and celebration of executing will soon outweigh the instant gratification of procrastination. The more you achieve the less that you will feel the need to avoid task.

More than likely you’ve been a procrastinator for a very long time, so don't get down if you slip back into your old ways. You are proving to yourself that you can do it! Each time that you accomplish something, it makes the next time easier. Progress will be slow at first, but if you stay committed the benefits will be well worth it!


PUSH Pledge

I am committed to being the best version of myself and living my best life.

I acknowledge that I am the only person responsible for my life.

I am clear and focused on my goals, and the results that I want to achieve.

I invest in my self-improvement.

I affirm my talents and strengths.

I create and maintain good healthy habits.

I am committed to spreading love in all ways.

I live intentionally and practice self-love.

I consistently work hard to realize my dreams, even when I don’t feel like it.

I pledge to contribute my gifts to make the world a better place for us all.

I am no longer waiting for one day to go after the things that I want for my life, the time is NOW.

17 Ways to Practice Self-Care

Self-Care is important because it increases your awareness and connection to your body. Self-care is one of the most overlooked fundamentals to well-being, yet it costs virtually nothing. Self-Care can easily be cultivated one day at time. Try some of our ways to practice self care and incorporate them into your daily routine.

Treat Yourself!

Treat Yourself!

Read A Self Improvement Book

A great self improvement or motivational book can give that extra PUSH you need to re-focus or re-energize. Self-improvement books provide you with the fuel and inspiration to continue striving for the life of your dreams. Reconnect with your why and get the tools you need to continue moving forward and making it happen.

Listen To A Guided Meditation

Guided mediation gives you the opportunity to slow everything down, and give your mind a break. It improves your cognitive abilities and mental clarity. Meditation also assists with visualization and helps reduce stress. Starting with guided meditation will help you incorporate meditation into your daily routine.

Write Yourself A Love Note

Its ok to brag on yourself. Studies show that we usually remember the things that we did wrong more frequently than we remember our accomplishments. Take some time to pat yourself on the back and fall in love with who you are. Include a list of 10 things that you absolutely love about you. Highlight those attributes every chance that you get.

Write A Note Of Gratitude

Gratitude is one of the keys to happiness. Tell someone who has helped you along the way how much you appreciate them in your life. A written note displays your thoughtfulness and appreciation. The recipient of your note will be encouraged to continue to do wonderful things for the other member in their tribe. This activity completes the circle of giving and gratitude.

Light A Stress Relief Candle

Sometimes the smallest things can make a big difference. If you don't have much free time, try lighting a stress relief candle as you shower and prepare for bed. Take a few moments to close your eyes and take a few deep breaths. Allow yourself some time to reconnect with your body and mind. You will feel the difference and your soul will too.

Paint / Draw / Doodle

Tap into your creative side. Many of us are so focused on our to do lists and top 3 priorities that we seldom take the time to be creative. Creativity is the route to authenticity. As we create, we explore our being, accessing what we think and believe. The more we create, the more we are mindful of our habits, impulses, and desires. 

See It & Believe It

See It & Believe It

Do Yoga

Get active and mindful at the same time. The benefits of yoga are innumerable. Yoga increases flexibility, which relieves minor aches and pains. It also increases blood flow, alertness and focus, which makes you feel happier. It is easy to find a 15-minute yoga class on You-Tube. Try a yoga class in your neighborhood for a guided practice.


Find a quiet place, set a 10 minute timer and close your eyes. Take the time to breathe deeply and visualize your dream life. What are you working for? What does it look and feel like? Your mind has to see and believe in the vision, daily. 

Indulge In A Guilty Pleasure

If you don't make you happy, then who will? Every now and then allow yourself to indulge in a guilty pleasure. If binge watching your favorite show with a glass of wine and kettle corn popcorn brings you ultimate joy, go for it! Allow yourself the time to do the things that bring you joy. Life is tough enough, don't try to make it through without a little happiness.

Watch A Motivational TED Talk or Podcast

There are tons of areas of interest to pick from. If you are feeling down find an energetic motivational speaker to kick your energy up a notch. Use the time to learn about something you’ve been putting off like sales marketing or the newest innovations in the tech industry. Watch or listen to something that makes you feel more focused and empowered afterwards.

Pamper Yourself

Book a massage at the spa or a facial to rejuvenate your body. Try giving yourself a massage or mani/pedi to connect with your body. Feel it, nourish it, love it! Just as any human being thrives on positive, loving touch, so does your body.

Smile In The Mirror

Fall in love with yourself! Love your smile, your teeth, every single bit of it. When you love yourself, you teach others how to love and respect you. Smiling exudes your inner confidence to the world. You cant always control what happens to you, but you can control how you react to it. Smile!

Donate Things You Aren't Using Anymore

De-clutter your life and give to someone in need, double win! Constantly evaluate the things in your life that are no longer serving you. If you haven't worn something in 2 years, just get rid of it. You’ve outgrown the thing and there’s someone else who could benefit from your generosity. 

Do A Fun Craft Or Project

There’s some small project or DIY pin on Pinterest that keeps getting pushed to the side. Do something fun for yourself! Making art is meditative. Taking the time to use our hands, mind, and energy to create something we love is of uptmost importance. Being creative makes us happy. Treat yourself.

Plan A Movie Night

Pick a fun movie and invite some friends over for a night of laughter and snacks. Movie nights usually turn into nights filled with great conversation and connection. Fun, laughter, and play brightens the mood, helps us connect to others, reduces stress, and enhances well-being.

Soak In A Bath With Lavender

Take the time to allow your body to relax. Warm water and lavender have soothing and calming properties which combat inflammation and muscle tension. Light candles, play light music and dim the lights for a totally relaxing experience. When you feel good, you are able to better adapt to the situations in your life.

Cook A New Healthy Recipe

Cooking has a relaxing factor. Knowing that you are preparing a meal that will nourish your body and give you the fuel needed to be the best version of yourself, is another benefit. Eating healthy strengthens and reinforces the mind-body connection, it also makes weight management easier. Self care allows you the time to do the things that make you the best version of yourself.