How to Overcome Procrastination

brown wooden blocks on white table, overcome procrastination motivation

Procrastination—the art of delaying or postponing tasks—is a common challenge faced by remote workers. It’s easy to get distracted when you’re working from the comfort of your home, and without the structure of a traditional office environment, tasks can quickly pile up and can become impossible to overcome procrastination.

But why do we procrastinate? Science suggests it’s not just about laziness. Instead, it’s often a way of coping with challenging emotions and negative moods induced by certain tasks—like anxiety, doubt, or boredom. This is known as the “procrastination-emotion regulation perspective,” and it’s why we often find ourselves scrolling through social media or cleaning the house when we have an important task looming.

Overcoming procrastination in remote work is crucial for maintaining productivity and achieving a healthy work-life balance. In this guide, we’ll explore strategies and tools to help you overcome procrastination and stay on track.

Understanding Procrastination

Procrastination isn’t just about laziness or poor time management. It’s often a way of dealing with challenging emotions and negative moods. For example, a task might make us feel anxious, confused, or bored. Instead of tackling the task, we might find ourselves doing something more enjoyable or less stressful—this is procrastination.

The impact of procrastination can be significant. It can lead to stress, guilt, and the loss of productivity. It can also cause problems in our personal lives, such as strained relationships or poor health due to lack of exercise or poor diet.

Strategies to Overcome Procrastination

Overcoming procrastination involves understanding the emotions that lead to it and developing strategies to manage these feelings. Here are some strategies that can help:

Breaking Tasks into Manageable Parts

Large, daunting tasks can trigger feelings of overwhelm, leading to procrastination. By breaking these tasks into smaller, more manageable parts, you can reduce feelings of overwhelm and make it easier to get started.

For more on this, check out our guide on Time Management Strategies for Remote Workers.

Using the Pomodoro Technique

The Pomodoro Technique involves working for a set amount of time (usually 25 minutes), then taking a short break. This can help maintain focus and prevent burnout, making it easier to start tasks and reduce procrastination.

Setting Clear and Achievable Goals

Setting clear and achievable goals can provide a sense of direction and motivation, reducing the likelihood of procrastination. Remember to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals.

Practicing Mindfulness and Stress Management

Mindfulness involves being fully present and engaged in the current task. By practicing mindfulness, you can reduce feelings of overwhelm and anxiety that often lead to procrastination.

Tools to Help Overcome Procrastination

In addition to the strategies mentioned above, there are several tools that can help you manage and reduce procrastination. Here are a few you might find useful:

Task Management Tools

Task management tools like Asana and Trello can help you break down large tasks into smaller, manageable parts, making them less daunting and reducing the likelihood of procrastination.

Time Tracking Tools

Time tracking tools like Toggl can help you understand how you’re spending your time, identify patterns of procrastination, and make necessary adjustments.

Focus Tools

Focus tools like Forest and Freedom can help you stay focused on your tasks and avoid distractions, reducing the likelihood of procrastination.

Remember, the best tools are the ones that fit seamlessly into your workflow and help you work more efficiently. It’s worth taking the time to try out different tools and find the ones that work best for you. For more on productivity tools, check out our guide on The Best Productivity Apps for Remote Work.

Maintaining Progress and Staying Motivated

brown wooden blocks on white surface

Overcoming procrastination is a journey, not a destination. It’s about making consistent progress, not seeking perfection. Here are some tips to help you maintain your progress and stay motivated:

Celebrate Small Victories

Every task you complete, no matter how small, is a victory over procrastination. Did you finish a report that you’ve been putting off? That’s a victory. Did you finally clean up your workspace? Another victory. Celebrate these wins. They’ll boost your motivation and make it easier to tackle the next task.

Implementation Tip: Consider keeping a “victory log” where you record each task you complete. This can serve as a visual reminder of your progress and a source of motivation when you’re feeling stuck.

Maintain a Positive Mindset

Maintaining a positive mindset is crucial. Instead of beating yourself up over procrastination, focus on the progress you’ve made. Remember, every step forward, no matter how small, is progress.

Implementation Tip: Practice positive self-talk. Instead of saying “I always procrastinate,” try saying “I’m working on managing my time better.” This small shift in language can have a big impact on your mindset.

Keep Learning and Adapting

Overcoming procrastination is a learning process. What works for one person might not work for another. Keep trying different strategies and tools, learn from your experiences, and adapt your approach as needed.

Implementation Tip: Consider keeping a “procrastination journal.” When you find yourself procrastinating, jot down what you’re feeling and thinking. Over time, you might start to see patterns and triggers that you can address.

Seek Support

Don’t hesitate to seek support if you’re struggling with procrastination. This could be a coach, a mentor, or even a supportive friend or family member. Sometimes, having someone to hold us accountable can make a big difference.

Implementation Tip: Consider joining a productivity or time management group, either in your local community or online. These groups can provide support, accountability, and a sense of community.


Procrastination is a common challenge for remote workers, but it’s not insurmountable. By understanding the emotions that lead to procrastination and implementing effective strategies and tools, you can overcome procrastination and boost your productivity.

Remember, overcoming procrastination is a process. It takes time, patience, and continuous effort. But with each small victory, you’ll find yourself one step closer to becoming a more productive and effective remote worker.

Whether you’re a seasoned remote worker or new to the world of remote work, we hope this guide has provided you with valuable insights and practical strategies for overcoming procrastination. Now, it’s time to put these strategies into action and see the difference they can make in your workday.