Figuring out how to stop procrastinating can feel like scaling a mountain—especially when we’re overwhelmed. I know the struggle. As an undergraduate in humanities and biblical studies, I had many late nights.
Campus libraries would close, leaving me hunting for a quiet place to write. Snack spots shut down, and I’d end up typing softly in dim dorm rooms to avoid waking roommates.
On top of my rigorous classes and volunteer commitments, the workload felt endless. My schedule was intense, and procrastination often seemed inevitable.
Despite the busyness, I maintained a 3.89 GPA. But those last-minute habits didn’t serve me well later on. As a teacher, procrastinating made lesson planning a scramble. Now, as a freelance writer, the temptation to delay work poses an even bigger risk.
Fortunately, I’ve started weaving mindfulness techniques into my routine. I’m far from perfect, but these go-to methods help me handle my anxious, avoidant mind.
If you find yourself constantly putting things off, here are tools to help you get started.
Shake off Procrastinating with Mindful Movement
When you think of mindfulness for beating procrastination, meditation might come to mind. But, after periods of avoidance, sitting still to meditate can feel uncomfortable.
Anxiety builds. Thoughts start racing—How am I going to get all this done? Overwhelm sets in, making sitting meditation less effective.
Instead, try anchoring yourself with mindful movement. My favorite method is mindful walking. It’s more engaging than sitting still, yet still simple and natural. Just focus on placing one foot in front of the other.
If your mind wanders—caught up in worries, self-criticism, or distractions—gently let it go. Return to the sensation of your walk.
Over time, your awareness might deepen. You may notice each part of your body in motion. Your toes, heels, arches, ankles, calves, thighs, waist, and even your core, all work together.
Walking can be a powerful way to unstick yourself when you feel stuck. Some research suggests that walking improves cognition and problem-solving.
If possible, try taking a break outdoors. Fresh air and sunlight can be a refreshing reset, especially after long hours inside.
Walking is just one form of mindful movement. If you want something a bit different, try gentle yoga, tai chi, or even mindful stretching. Each of these practices grounds you in the present. You reconnect with your body and focus your mind.
Identify and Reframe Thoughts that Fuel Procrastination
It might seem like procrastination is a modern problem. A product of digital distractions and tech gadgets constantly pulling our attention. But the roots of procrastination run deeper. The term itself was coined in the 16th century, well before the age of screens and smartphones.
People have been putting off tasks for centuries. Procrastination isn’t about technology—it’s about human frailty. Life’s pressures, challenges, and setbacks often turn inward. They stagnate, manifesting as self-criticism, self-doubt, or even self-loathing.
The good news? You can identify and confront these thought patterns. When you find yourself procrastinating, take a moment to observe your thoughts. This might involve sitting in meditation, but mindful movement also works.
Watch each thought as it comes and goes, without attaching yourself to any of them. Notice any stories you’re telling yourself that may be holding you back.
Once you identify these thoughts, try reframing them. If you catch yourself thinking, I can’t do this, or I’ll never get this done, challenge that belief. Replace it with something empowering. This is challenging, but I’ve overcome challenges before. I can do this.
Remember, reframing takes practice. Each time you choose a more supportive thought, you’re building a stronger mindset. Over time, these small shifts add up: you move past procrastination and toward action.
Remember, You Aren’t the Only One Who Struggles with Procrastination
One of my biggest battles with procrastination has been the sense of alienation. It’s easy to think I’m alone in this struggle, especially since I recharge through alone time.
Solitude can be helpful—it keeps me from overextending myself. But the isolation I’m talking about is different. It’s that nagging sense of shame, the thought that something’s wrong with me because I procrastinate.
Social media doesn’t help. Scrolling through others’ successes can fuel that feeling of falling behind. But the truth is, I’m not alone in this—and neither are you. In fact, studies show that around 20% of adults identify as chronic procrastinators. Many more struggle with it from time to time. Procrastination is part of the human experience.
Andrea Piacquadio.
Next time you feel stuck, consider reaching out to someone who cares about you. Share how you’re feeling and why you’re putting things off. Sometimes, a little encouragement can provide the shift in perspective you need.
Procrastination isn’t a personal flaw—it’s a common challenge we all face. With awareness and the right tools, you can overcome it.
Conclusion
Procrastination is a common habit, and breaking its hold takes practice. Mindful movement, reframing negative thoughts, and remembering you’re not alone can help. These techniques won’t eliminate procrastination overnight, but each step builds resilience.
Be patient with yourself. Over time, small, mindful actions can help you overcome even the strongest urge to put things off.
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