8 procrastination hacks that actually work: How to beat the delay habit

A little bit of procrastination through daydreaming doesn’t hurt anyone.

Yet, for Dubai-based Sarada Nair’s 25-year-old daughter, it isn’t just zoning out: She’s planning out her day carefully. Nair recalls how she used to scold her daughter earlier for ‘randomly’ zoning out, and would get the quip in return: “I’m just thinking about how to solve a problem, Ma.”

The best part? These procrastination tricks have worked. After a moment of daydreaming, her daughter approaches complex, tricky problems with a level-headed mindset.

Essentially, as she explains: If you need to procrastinate, do it right. The truth is, the concept of procrastination – the art of delaying tasks until the very last minute – is something most of us are all too familiar with. Whether it's putting off a work project, avoiding a household chore, or delaying that workout, procrastination can feel like an insurmountable obstacle. Yet, there are some easy-to-follow strategies that can help you beat the ‘bad’ kind of procrastination for good---you know, the kind, where you would rather lounge on the couch or scroll on your phone, rather than work.

Well, here are some easy-to-follow hacks that can help you break free from procrastination, according to experts.

Break it down

Kayla Jackson, a Dubai-based wellness coach and business mentor, explains that the main reason we procrastinate is that tasks often feel too overwhelming. When a project feels too big or complicated, it’s easy to push it aside. The trick?  Break it down. “Instead of thinking, ‘I need to write a report,’ focus on something simple, like ‘I’ll write the introduction,’” she advises. This reduces mental strain and builds momentum, making it easier to tackle the rest once you’ve gotten started.

The two-minute rule

If you have a task that takes less than two minutes to do, then do it. It’s a handy approach to tackle minor tasks that clutter your to-do list, and it applies to everything from answering a quick email to just tidying up your desk. “By taking care of these small tasks immediately, you prevent them from piling up and overwhelming you later, adds Jackson.

Use the Pomodoro technique

Sharon Collette, a Dubai-based workplace mentor and entrepreneur swears by the Pomodoro technique, which involves working in blocks of time—usually 25 minutes—with short 5-minute breaks in between. After four ‘Pomodoros,’ you take a longer break, 15-30 minutes.  This method helps combat procrastination by setting clear, focused intervals of work. The timer creates a sense of urgency, and the frequent breaks prevent burnout, making it easier to stay on track.

Tackle the most difficult task first

Facing that dreaded task—whether it's confessing to your boss about a missed deadline or tackling an assignment that makes you break out in a cold sweat? It’s time to dive in.

These tasks can feel overwhelming even before you start, but by knocking them out first thing in the morning, you'll free up mental space for the rest of your day. Once that weight is lifted, everything else will feel easier to handle. Starting with the toughest challenge sets the tone for a productive day ahead.

Don’t decide immediately

Decision fatigue is no joke—it’s the culprit behind procrastination. As Jackson puts it, the more decisions you make in a day, the harder it gets to make the right ones, leaving you stuck in a cycle of delays and distractions. The solution? Simplify your choices. By cutting down on the mental load, you’ll have more energy to tackle the bigger decisions, without getting bogged down by the small details.

For example, if you're putting off going to the gym, instead of deciding every day whether to work out, establish a fixed schedule—like going every Monday, Wednesday, and Friday at 7 am. “Automating this decision removes the mental strain, making it easier to stick to. To make it even simpler, lay out your workout clothes the night before,” says Jackson.

Similarly, if you struggle with choosing healthy meals daily, plan your meals for the week in advance. Instead of debating what to eat at each meal, you’ll have a clear decision ready, reducing procrastination and making healthier choices easier.

The 70 per cent rule

For the perfectionists out there, we see you. Nothing is ever right, and nothing is ever perfect.  That’s where the 70 percent rule comes in, as Collette suggests. Don’t worry, it doesn’t mean you’re doing something half-heartedly: It just means that you aren’t burning yourself out.  This concept urges you to start when you're about 70 percent ready, rather than waiting for everything to be perfectly aligned.

For instance, if you're planning a big event, don’t wait until every single detail is in place. Instead, get started once you’ve got the core elements—about 70 percent—sorted out and refine as you go.

Or, let’s say you’re tackling a big project but find yourself stalling because you’re aiming for perfection. The 70 percent rule encourages you to jump in with what you have, knowing you can fine-tune and polish later. This mindset helps you move forward without getting stuck in the trap of perfectionism.

Just start – the 5-minute rule

If you find yourself stuck in a cycle of avoidance, try the 5-minute rule: Commit to working for just five minutes. The key here is starting, because once you’ve begun, it’s often easier to continue. This tactic is especially useful for tasks that feel particularly daunting. The simple act of starting makes the task feel more manageable, and before you know it, you’re working with full momentum.

Reward yourself

A colleague of mine would reward themselves with a little treat, every time they completed something on their to-do list. Sometimes, he'd treat himself to a quick walk. On other days, he would indulge in a few more pages of the crime thriller he was reading at the time. Afterall, nobody likes being left on a cliffhanger.

Collete explains, “Psychologically, our brains love rewards. Create a system where you reward yourself after completing tasks. Maybe it’s a small treat after completing a difficult task, or taking a short walk after hitting a productivity milestone. Rewarding yourself for meeting goals makes work feel more enjoyable and less like a chore.”