Not doing the things you “should” do? How to dissolve procrastination…
Throughout most of my life, procrastination has been a debilitating condition. From childhood through school and into the early years of my business, I struggled a LOT with putting things off.
At times, it led to slight depression, as I realized that the only thing truly blocking me from success was — myself…
Gratefully, over the past decade, I gradually learned to dissolve procrastination. Not by forcing willpower, but by better understanding its roots, and applying specific, consistent strategies. These are the practices that eventually liberated me, leading to a near-daily experience of joyful productivity and a thriving business.
Many people aren’t even aware they’re doing it. Simply recognizing that you’re procrastinating is a first step that’s worth celebrating. Once you see it, the next step is asking why. Procrastination often stems from these core reasons:
- Anxiety: Feeling nervous, overwhelmed, or resistant towards a task.
- Lack of Clarity: Uncertainty about what to do or how to start.
- Lack of Time/Priority: Not having scheduled the time, or, the task not being a true priority.
Let’s explore how to address these root causes.
1. Start with Self-Compassion
Before anything else, try to drop the self-blame. That inner criticism drains precious energy. Acknowledge the struggle, but then get curious about which of the reasons above is causing your procrastination.
Treating yourself with understanding isn’t about being soft; it’s practical. It preserves your mental resources so you can actually address the problem, instead of spiraling into shame or fear.
2. Actively Calm Anxiety
If anxiety is fueling procrastination, you need tools to manage it directly. What self-regulation practices work for you? It could be deep breathing, a quick walk, or meditation.
Or try what I call an energy reboot.
The key is to dedicate yourself to practice, which creates a new association.
When thoughts of the dreaded task trigger anxiety, immediately use your chosen technique to shift your state. For example: Anxiety arises -> Energy Reboot.
Practice it consistently. Over time, you build a new “muscle memory,” and thinking about the task no longer automatically triggers dread. It becomes linked to a calmer state.
3. Create Crystal Clarity (Your “Hat Manual”)
We often delay tasks because we don’t know the exact next step. The solution? Create a clear process, a checklist — what I call your “Hat Manual” for that specific task. Since you wear multiple “hats” in your business, it’s so useful to have a document to remind you of what exactly to do for each of your roles.
This has been crucial for me. For example, now it only takes 30 minutes for me to draft a blog post, because I have a clear process for myself, rather than the hours that it used to take. Before having “hat manual clarity”, I very much procrastinated on writing.
So for whatever you’re procrastinating on, break down the process into tiny, almost ridiculously small steps. If “Write blog post” feels overwhelming, start with:
- Turn on the computer.
- Open document software.
- Create a new file named “Blog Draft”.
- Write one (messy) sentence about something that clients might want to know.
Each step should feel so easy you think, “Oh, I can do that.” This clarity dramatically reduces overwhelm and anxiety.
If a step feels too big or triggers resistance, break it down further.
Need help breaking down a project into doable steps? Ask my Ai to coach you: George Kao’s Ai.
4. Carve Out Time (or Reassess Priority)
Sometimes procrastination happens simply because the task isn’t actually scheduled. Once you have clarity on the steps, estimate the time needed (this gets easier with experience).
Then, consciously carve out that time in your calendar.
This often means sacrificing lower-priority activities. Be honest: is this task truly important right now? If yes, make space for it.
However, sometimes we label things as “procrastination” when we’re actually making a valid choice to focus on higher priorities. If a task consistently falls to the bottom of the list and causes no negative consequences, perhaps it’s okay to let it go or consciously schedule it for much later.
Many things don’t actually need to be done at all.
5. Leverage Accountability
Sharing your intentions can significantly boost follow-through. This taps into our social nature.
Find a friend or colleague for simple, regular check-ins.
Or use a tool like Focusmate for structured work sessions alongside others. Knowing someone else is aware of your commitment adds a layer of supportive pressure. You can join my Focusmate group here: https://www.focusmate.com/signup/georgekaocommunity
Moving into Flow
Dissolving procrastination isn’t about finding a magic bullet though. It’s about understanding your underlying reasons — perhaps anxiety, lack of clarity, or time conflicts — and applying practical strategies consistently.
This is the path that took me from often feeling stuck and depressed, to experiencing a consistent rhythm today of joyful, effective work.
I sincerely hope that these steps help you find your flow as well. 🙏🏼
