How to overcome procrastination

To know how to overcome procrastination, you need to understand more about why it happens. Procrastination is a common problem that affects many of us at some point in our lives. It can take many forms, from putting off small tasks to avoiding big projects altogether. Regardless of the cause, procrastination can be a major obstacle to achieving our goals and can lead to feelings of stress, guilt, and frustration. In this blog post, we will explore some strategies for overcoming procrastination and taking control of your time.

Causes of procrastination

Lack of Motivation

The first step in knowing how to overcoming procrastination is to understand the underlying cause. Often, procrastination is caused by a lack of motivation or a fear of failure. If this is the case, it’s important to focus on finding ways to increase your motivation and reduce your fear of failure. One effective strategy is to break down your goals into smaller, more manageable tasks. This will make the task feel less overwhelming and will give you a sense of accomplishment as you complete each step.

Lack of Focus

Another common cause of procrastination is a lack of focus. When we try to multitask or are easily distracted, it becomes difficult to stay on task and we tend to procrastinate. To overcome this, try to minimize distractions by turning off your phone, closing unnecessary tabs on your computer, and working in a quiet environment. Additionally, try breaking your work into shorter, focused blocks of time, rather than trying to work for long stretches at a time.

Aiming for Perfection

Procrastination can also be caused by perfectionism. When we strive for perfection, we often set unrealistic standards for ourselves, which can lead to procrastination. To overcome this, try to focus on progress rather than perfection. Set realistic goals and deadlines, and celebrate small successes along the way. Remember that it’s better to complete a task, even if it’s not perfect, than to not complete it at all.

Another way to overcome procrastination is to use positive self-talk. Often, when we procrastinate, we tell ourselves negative things such as “I can’t do this” or “I’m not good enough.” Instead, try to replace these thoughts with positive affirmations such as “I can do this” or “I am capable of achieving my goals.” By shifting your mindset to a more positive one, you’ll be more likely to take action and overcome procrastination.

Creating a routine can also be helpful in overcoming procrastination. When you establish a daily routine, it becomes easier to stay on task and maintain focus. Try to set aside specific times of the day for different tasks, and stick to that schedule as much as possible. This will help you stay organized and prioritize your time more effectively.


In conclusion, procrastination is a common problem that affects many of us, but it doesn’t have to be a permanent part of your life. By understanding the underlying cause, breaking down your goals, minimizing distractions, focusing on progress, using positive self-talk, creating a routine, and seeking professional help, you can overcome procrastination and take control of your time. Remember, progress is more important than perfection and small steps can lead to big results.

Finally, consider seeking the help of a professional if procrastination is affecting your life in a significant way. At Tryumph coaching, we can help you overcome procrastination and achieve your goals quicker so you can live the life you desire.