Is Procrastination Secretly Running Your Life?
It starts with something small—putting off an email, delaying a phone call, or telling yourself that tomorrow will be a better day to start that big project. Before long, the to-do list grows, the mental clutter builds, and even simple tasks start to feel overwhelming.
Procrastination isn’t about laziness—it’s a mental loop that keeps tasks lingering in the background, draining energy and creating stress. The good news is by understanding how the mind works, it’s possible to break the cycle and turn procrastination into productivity.
With a few simple mindset shifts and strategies, even the most daunting tasks can become manageable—or even enjoyable.
The Problem With Open Loops
Every time a task is delayed, it creates an “open loop” in the mind. In hypnosis and NLP terms, an open loop is an unresolved situation that keeps demanding attention. The brain naturally wants to close these loops, but when too many pile up, it leads to mental clutter and stress.
Think of it like having too many browser tabs open at once. Even if they aren’t being used, they slow everything down. Procrastination does the same thing—it drains mental energy and makes even simple tasks feel overwhelming.
The easiest way to start overcoming procrastination is to close as many of these open loops as possible. Even tackling small, quick tasks—like responding to an email or signing a document—creates relief and builds momentum.
A great strategy is to write down all the lingering tasks that have been put off. Pick a few that take five minutes or less and complete them immediately. The sense of relief will be noticeable right away, and it frees up mental space for more important projects.
How Habit Stacking Makes Action Easier
One of the biggest reasons people procrastinate is that taking action feels like extra effort. That’s why habit stacking is such a powerful tool—it removes resistance by attaching new behaviors to existing habits.
The concept, popularized in James Clear’s Atomic Habits, is simple: take something that’s already a daily habit and “stack” a new habit onto it. This makes it easier to stay consistent because the new behavior becomes automatic.
For example, someone who already brushes their teeth every morning can add a new habit—like flossing—right before or after brushing. After a few weeks, flossing no longer feels like an extra step; it just becomes part of the routine.
This same approach works for procrastination. If responding to emails is already part of the day, it can be stacked with immediately filing important documents. If a daily workout is already a habit, it can be stacked with reviewing goals or setting up the next day’s priorities.
By pairing new tasks with existing habits, procrastination disappears naturally—without needing extra willpower.
The Power of Future Visualization
The mind is wired to seek pleasure and avoid pain, which is why difficult or unpleasant tasks get pushed aside. But the longer they’re delayed, the worse they feel.
A simple but powerful way to overcome this is through future visualization. Instead of focusing on the difficulty of the task, imagine the moment it’s completed.
Picture walking out of a difficult meeting, hitting "send" on an important email, or finally checking off a long-overdue task. Feel the relief, the sense of accomplishment, and the freedom that comes from having it done.
By mentally placing yourself at the finish line, it becomes easier to take action now. The brain starts associating the task with the positive feeling of completion, rather than the stress of starting.
Using Procrastination Against Itself
For those who call themselves “expert procrastinators,” there’s a fun way to flip the habit upside down: procrastinate on procrastination.
Instead of saying, "I'll do it later," try saying, "I'll put off procrastinating until later." It sounds silly, but it works. The usual pattern gets interrupted, and suddenly, action happens without the usual mental resistance.
The trick is simple—use procrastination as a tool rather than a roadblock.
The Bare Minimum Rule: Just Start
One of the biggest reasons people procrastinate is because tasks feel too big. The solution? Commit to doing the bare minimum.
Instead of saying, “I need to clean the whole house,” commit to just clearing off one table. Instead of aiming for an hour at the gym, commit to five minutes of movement.
Most of the time, the hardest part is getting started. But once momentum kicks in, it’s easy to keep going. Even if only the bare minimum gets done, it’s still progress—and progress builds motivation.
A simple way to apply this is with writing. Instead of trying to complete an entire article or chapter, just commit to writing one sentence. That tiny action is enough to break the mental resistance, making it easier to keep going.
When the Bare Minimum Doesn't Apply
While the bare minimum rule is great for personal projects, it doesn’t work in every situation. Some tasks require full effort—like delivering quality work, maintaining relationships, or following through on commitments.
Using the bare minimum rule as a personal strategy is an excellent way to break through procrastination. But in professional and social situations, putting in just enough effort to get by can create problems. The key is knowing when to use it for momentum and when to give full effort.
Frontloading Difficult Tasks for Maximum Relief
Some tasks feel heavier than others—especially those that involve confrontation or discomfort. The natural response is to delay them, but that only increases stress.
A better approach is to frontload difficult tasks—tackling the worst ones first. This is like ripping off a bandage. Once the hardest task is done, everything else feels easier.
A talent agent who frequently had to deliver bad news to performers found that calling them first thing in the morning made the rest of her day smoother. By dealing with the most unpleasant task early, she removed the looming stress and created momentum for the rest of the day.
Starting with the hardest task might feel counterintuitive, but it creates a powerful shift. It eliminates the anxiety of waiting and makes every other task seem lighter in comparison.
At its core, procrastination is just a habit—one that can be rewired with small, intentional shifts. By closing open loops, stacking habits, visualizing success, and using momentum-building tricks, it’s possible to turn procrastination into action.
By making these small changes, productivity stops feeling like a struggle and starts feeling natural—and even enjoyable. The key is to start small, build momentum, and enjoy the process.
With the right tools, procrastination doesn’t stand a chance.
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