Procrastination is the silent thief of time. Whether it’s a report due next week, laundry piling up, or that workout you’ve been meaning to start “tomorrow,” we all fall into the trap of putting things off. But understanding why we procrastinate, and how to stop procrastinating, can transform the way we work and live.
As the famous writer Mark Twain once said, “The secret of getting ahead is getting started.” And while that sounds simple, getting started is often the hardest part.
Through the Lens of a Camera
When I was seven years old, I remember waking up on Christmas morning to find a beautifully wrapped Kodak camera underneath the tree with my name on it. It came with a roll of Kodak film that allowed me to take 24 pictures. I was in heaven. Each picture had to be perfect and I didn’t want to take pictures of just anything. I wanted each picture to mean something to me.
I would look through the lens and see the world differently. That roll of film lasted until the blossoms formed on the trees. (I remember because I still have that picture of the flowers on our cherry tree). After taking my final picture, my mom carefully took the roll of film to the camera store where we left it and came back a few days later to pick up my developed pictures.
Because of that camera, as I grew, whenever someone asked me what I wanted to be when I was older, I would respond, “I want to travel the world and take pictures for National Geographic”. Although life took me in a different direction, I am grateful for the imagination and dreams that my first camera ignited within me.
The Story of Kodak: A Billion-Dollar Procrastination
Have you ever wondered what happened to the company, Kodak?
The once global giant in the photography industry is a textbook case of how procrastination, especially at the leadership level, can lead to catastrophic failure.
In 1975, a young Kodak engineer named Steve Sasson invented the first digital camera. It was a clunky device by today’s standards, but revolutionary. Sasson presented it to Kodak executives, expecting excitement.
Instead, the executives hesitated. They feared that digital photography would cannibalize their highly profitable film business. Rather than embracing the new technology and leading the digital revolution, they put it on the shelf. They procrastinated. They decided to wait, with the hope of avoiding the tough decision to pivot their business model.
Throughout the 1980s and 1990s, Kodak continued to dominate the film industry, but the world was changing. Competitors like Sony and Canon invested in digital but by the time Kodak finally tried to catch up in the early 2000s, it was too late.
In 2012, Kodak filed for bankruptcy. A company that had once held a near-monopoly in photography lost its relevance because it postponed change, despite literally inventing the future of photography.
In business and in life, procrastination isn’t always about laziness. It can be the result from fear of change or the hope of short-term gains. But the cost of waiting too long can be massive.
Why We Procrastinate (And What Science Says)
Research shows that procrastination isn’t simply laziness, it’s deeply linked to emotional regulation. According to a 2013 study published in Psychological Science, procrastinators prioritize short-term mood repair over long-term goals (Sirois & Pychyl, 2013). In other words, we put things off not because we don’t care, but because the task makes us feel overwhelmed, anxious, bored, or insecure and we naturally want to avoid those emotions.
How to Stop Procrastinating
Start with the “Two-Minute Rule”
If a task takes less than two minutes, do it now. For example, respond to those texts or emails that have been sitting in your inbox. Give yourself a maximum of two minutes to respond to each one. For bigger tasks, start with just two minutes. For example, if the laundry is piling up, set a timer for two minutes, and do as much as you can in that timeframe, then step away from it for now. Momentum often builds naturally from there.
Use Implementation Intentions
Set specific “if-then” plans. For example, “If it’s 9 a.m., then I’ll start working on my essay” or “if it’s time to work, then I’ll silence my notifications.” Research shows this increases follow-through significantly.
Break it Down
Make the task less daunting and break work into smaller steps. Instead of writing “Finish report,” write “Open laptop,” “Create outline,” “Write intro,” etc. Checking off small steps builds confidence.
Forgive Yourself
In life, it is said that death and taxes are the only things that are certain. Mistakes should also be added to that phrase. It’s not a matter of “if” you make a mistake, but “when” you do, what will you choose to do? Guilt traps you. Forgiveness frees you to try again.
Reward Progress, Not Just Results
Celebrate small wins. Finished a draft? Treat yourself to a smoothie or a walk. Exercised 3 times this week? Go to a movie or buy a new workout shirt. Positive reinforcement helps build habits.
Address the Root Cause
Ask yourself, “Why am I procrastinating this task? Is it out of fear, is it a lack of knowledge, is it too time consuming?” Once you can get to the bottom of it, it’s often easier to face the task, gather the necessary tools and move forward.
Final Thought on How to Stop Procrastinating
In order to stop procrastinating, you must be honest with yourself, manage your emotions and take the smallest steps possible to begin moving forward. Remember Mark Twain’s advice, “Getting ahead starts with getting started.” It’s time to start writing that report, fold the laundry for two minutes, or put on your workout clothes and just head out the door. Step out of the trap of putting things off and just start where you are.
Quote to Ponder
“You don’t have to see the whole staircase, just take the first step.” -Martin Luther King Jr.
Question to Consider
What small action could you take right now that would move you even one percent closer to progress?
References:
- Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115–127.
Click on the links below to learn how to take action now
In his book, Atomic Habits, James Clear teaches how to stop procrastinating by using the 2-Minute Rule. Read all about the 2-Minute Rule on his website.
Mindset Minute Video – Discipline is a Choice: When we want to improve something in our life, TV Host, Ben Lomu, invites us to choose to be disciplined as we work through the hard part and develop habits that become enjoyable.
How to Get Back on Track When We Fall Short – In this article, Noelle shares her Olympic wisdom and some vulnerability as she reflects on how she has fallen short on her goal to run a half marathon. What does it take to get back on track? The tips Noelle shares will help you stick with your goals and overcome any setbacks you might experience.