Beyond Willpower: Psychology-Backed Strategies to Beat Procrastination

Christopher 'Chigg' Ba(Hons), Dip CBH, MNCH(reg)

Christopher 'Chigg' Ba(Hons), Dip CBH, MNCH(reg)

Founder:Bohangar City Practice: (ex Banking Analyst): Transforming Minds, Cognitive Behavioural Hypnotherapy.

Reading Time: 2 minutes

Procrastination is a common problem that affects many of us. It can be defined as the act of delaying or postponing tasks or activities that should be done in a timely manner. It can be caused by a variety of factors, such as fear of failure, lack of motivation, or simply not having enough time. Whatever the cause, procrastination can have a negative impact on our lives, leading to stress, anxiety, and even depression.

The Psychology Behind Procrastination

At its core, procrastination is a psychological issue. It is rooted in our fear of failure, our lack of motivation, and our inability to manage our time effectively. It can also be caused by our tendency to focus on short-term rewards rather than long-term goals.

When we procrastinate, we are essentially avoiding the task at hand. We are avoiding the discomfort of having to do something that we don’t want to do. We are also avoiding the potential failure that could come with it.

Psychology-Backed Strategies to Beat Procrastination

Fortunately, there are a number of psychology-backed strategies that can help us overcome procrastination. These strategies can help us to become more productive and to achieve our goals.

1. Break Down Your Tasks

One of the best ways to beat procrastination is to break down your tasks into smaller, more manageable chunks. This will make the task seem less daunting and more achievable. It will also help you to focus on one task at a time, rather than trying to do everything at once.

2. Set Realistic Goals

Setting realistic goals is another important strategy for beating procrastination. When setting goals, it is important to make sure that they are achievable and that you have a plan for how you will achieve them. This will help to keep you motivated and on track.

3. Reward Yourself

Rewarding yourself for completing tasks is another great way to beat procrastination. This could be something as simple as taking a break or treating yourself to something special. This will help to reinforce positive behaviour and will make it easier to stay motivated.

4. Get Support

Getting support from friends, family, or a professional can also be a great way to beat procrastination. Having someone to talk to and to help you stay on track can be invaluable.


Procrastination can be a difficult problem to overcome, but it is not impossible. By using psychology-backed strategies such as breaking down tasks, setting realistic goals, rewarding yourself, and getting support, you can beat procrastination and become more productive.

Disclaimer, Please Read: The information provided in this article is for illustrative and informational purposes only. It does not establish a therapist-patient relationship. For medical issues or emergencies, always consult with a licensed medical professional. For non-clinical challenges related to stress, anxiety, and other emotional or behavioural concerns, considering a consultation with a therapist may be beneficial. Bohangar City Practice is a registered Cognitive Behavioural Hypnotherapy practice, specializing in combining cognitive behavioural techniques with hypnosis to address various challenges and promote well-being. Any questions, please do reach out

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THERAPIST: Former City Analyst, City of London, Singapore, Zurich, and Frankfurt. 

If you are seeking Therapy please reach out for an initial free consultation call. Bohangar Hypnotherapy Practice. Hope you enjoy this blog post, would love to hear your comments  

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