Do you ever find yourself saying, “I’ll do it tomorrow,” or “I’ll start fresh on Monday,” only to find that “tomorrow” never quite arrives? We have all been there. Whether it’s that book you’ve wanted to read for ten years, a fitness goal that keeps getting pushed to next month, or a business idea that is gathering dust, procrastination is the silent thief of our potential.
I often see people treating procrastination like a minor quirk, but in reality, it is a “disease” of the mindset. Just as we seek a diagnosis for a physical fever or an infection, we must diagnose why we delay our dreams. Are we avoiding a task because we are scared? Because we lack confidence? Or because we are simply “addicted” to the comfort of the status quo?
As your life coach, I want to share the exact strategies I use—not just for my clients, but in my own life—to break the cycle of “I’ll do it later.”
The “5-Minute Rule”: Your Secret Weapon
The biggest hurdle to any task is the start. We often procrastinate because the task feels like a giant mountain we have to climb. My solution? The 5-Minute Rule.
If you are procrastinating on writing a report, exercising, or even cleaning your room, tell yourself: “I will only do this for five minutes.”
Yesterday at 11:30 PM, I was exhausted. I wanted to sleep, but I had a goal to write a chapter on parenting. My “lazy” mind was calling me to the bed. I sat in my chair and told myself, “Ritu, just write for five minutes.” Those five minutes turned into two hours of productive flow. Once the “gear” of the brain is engaged, the car moves easily. You just need to put it in first gear.
MUST WATCH
Many of us are “Perfectionist Procrastinators.” We think, “If I can’t do it perfectly, I won’t do it at all.” We wait for the perfect laptop, the perfect weather, or the perfect mood.
Let me tell you: Perfection is a myth; progress is a reality. Don’t wait for the “right time.” If you want to exercise, walk for five minutes in your house clothes. If you want to be a writer, write four lines of “bad” poetry. Action creates clarity. You don’t need to see the whole staircase; you just need to take the first step.
Checkout: A glimpse of my book I Decided Not to Cry
How to Minimize Distractions and Stop Procrastinating
We often justify our procrastination by saying we are “busy.” But are we busy, or are we distracted?
Social media is a major culprit. I personally am very active on social media for my work, but I don’t let it rule me. My team handles much of it, and I only check WhatsApp twice a day. If you have a “habit” of scrolling, you are feeding your procrastination.
Set a timer for your social media use.
Keep your phone in another room when you are working on a high-priority goal.
Clear your workspace of anything that doesn’t serve your immediate task.
Break the “Big” into “Small”
A journey of a thousand miles begins with a single step. If your goal is too big, it will create stress, and stress leads to avoidance.
If you have a massive project, break it into “micro-tasks.” Don’t try to “build a business” today. Instead, “write three names for the business.” When you complete a small task, your brain releases dopamine, making you feel happy and motivated to do the next small thing.
Checkout: Transform Your Life, Transform Yourself
The Cost of Delay: How Procrastination Steals Your Future Success
Procrastination offers short-term relief (the comfort of sitting on the sofa) but leads to long-term pain (regret, missed opportunities, and lack of growth).
I want you to choose long-term happiness. Think about the version of yourself one year from now. Will that person thank you for starting today, or will they be in the same place, still making the same excuses?
Your Action Plan for Today:
Identify one thing you have been postponing for more than a month.
Apply the 5-Minute Rule right now. Don’t wait for tomorrow morning.
Reward yourself once you finish. Give yourself a treat or a break.
Remember, you are not fooling anyone but yourself when you procrastinate. Your life is a reflection of your actions, not your intentions. Let’s stop talking about what we want to do and start showing the world what we are doing.
