We all have those days when our to-do lists seem never-ending, and our motivation is nonexistent. Procrastination kicks in, and before we know it, we’ve spent an entire day scrolling through social media or binge-watching a new TV show. While everyone puts things off sometimes, chronic procrastination can lead to stress, a sense of overwhelm, and missed opportunities. The good news is that overcoming procrastination is a skill that anyone can develop. Here are six practical tips to help you get things done and take control of your time.

First, break down large tasks into smaller, manageable steps. Large or vague tasks can seem daunting, causing us to put them off. By breaking them down into specific, actionable steps, we can more easily get started and build momentum. For example, instead of having ‘write report’ as a task, you could break it down into steps such as ‘research industry trends,’ ‘analyze sales data,’ and ‘create an outline.’ This makes the task seem less overwhelming and helps you make progress step by step.

Second, set clear and specific goals. Vague goals can lead to confusion and procrastination. Be specific about what you want to achieve, why it’s important to you, and what success looks like. For example, instead of saying ‘I want to get healthier,’ set a clear goal of ‘I want to run a 10K race in two months’ time.’ This gives you a clear target to work towards and helps you measure your progress.

Another tip is to create a schedule and set deadlines. Procrastinators often underestimate how long tasks will take, so creating a schedule with deadlines can provide the necessary structure to stay on track. Be realistic about how much time tasks will take and build in some flexibility for unexpected delays or challenges.

Also, consider removing temptations and distractions. In today’s world, it’s all too easy to become distracted by our phones, social media, or the internet. To focus on your tasks, turn off your phone or put it on silent mode, and use website-blocking apps like Freedom or Cold Turkey to prevent you from accessing distracting websites for a set period.

Additionally, practice the ‘5-Minute Rule.’ This involves telling yourself that you’ll work on a task for just five minutes. Often, the hardest part of getting started is taking that first step. By committing to a small amount of time, you’ll often find that you’re able to keep going beyond those initial five minutes and build some momentum.

Finally, hold yourself accountable. Share your goals and deadlines with a friend, family member, or colleague and ask them to check in with you. This creates a sense of accountability and can help you stay motivated. You could also join or create an accountability group where members share their goals and support each other in achieving them.

Remember, overcoming procrastination is about developing self-awareness, creating structures that work for you, and building momentum. Start small, be kind to yourself, and celebrate your successes along the way.