Being indecisive. Lacking confidence. Relying heavily on other people. Being afraid to take risks.

Getting into the habit of describing your problem in detail. Listing all of your alternatives. Analyzing your options to help you choose the best one. Carrying out your plan and reflecting on the outcome.

Reflecting on all of the things you have already accomplished in your life, big and small. This can be as simple as speaking your first words as a baby to something more complex like writing a very long paper for an English class. Setting realistic goals for yourself. By setting goals that are within your reach, you will have a better chance of achieving them. For example, a realistic goal might be something like reading 10 pages in a textbook, applying to three jobs in a week, or writing the introduction paragraph to a paper. Finding a role model. If you know someone who always seems to accomplish their goals and get things done, then you might consider making this person your role model. Pay attention to their habits and see what you can learn from them.

Try to start thinking like a scientist. Scientists learn by trial and error. If you can change your way of looking at tasks as opportunities to learn, then you might find it easier to get started in the first place. For example, if you find yourself feeling worried about failing, then you might try asking yourself, “What might I learn from this experience if I am willing to take a risk?” Or, you might ask yourself, “What things could I do to overcome a fear of failing?”[2] X Research source

For instance, you can break a report for work down into researching it, writing it, and editing it. Or, you might break a school paper into the introduction, main points, and conclusion. Then work on completing one section rather than the whole thing.

Create specific goals with deadlines for the things you need to get done. For instance, you might say, “I will finish cleaning my room by 10 PM. ” Make your goals realistic. For example instead of setting a goal to finish a 10-page report in one day, set a goal to finish the first two pages in one day. Setting goals that are too difficult can actually increase your anxiety rather than reduce it.

Take a five minute break when you complete one of the action steps for your task. Sit in a quiet place, close your eyes, and just take a few minutes to be still and quiet.

For instance, when you complete one of your action tasks, you might treat yourself to a piece of candy or a 5-minute break to play one of your favorite online games. Or, for example, you might treat yourself to the new shoes you’ve been eyeing when you finish a major report on time.

Remind yourself that procrastinating doesn’t make you a lazy or bad person. You might say, “I procrastinated on this, but it doesn’t mean I’m not a hard worker. ” Reduce some of the pressure on yourself by saying things like, “I didn’t start on time for this assignment, but I’m not going to beat myself up. I can and will do better next time. ”

You can check with your school counselor or the human resources representative at your job for references for professionals. Talk to your physician about your feelings of anxiety. For example, you could try saying, “Could I schedule an appointment to talk about some anxiety I’ve been having?” If you are currently receiving treatment, talk to your service provider about techniques you can use to overcome your procrastination. You might ask your therapist, “Are there strategies I can use when my anxiety is causing me to procrastinate?”

Practice taking slow, deep breaths. Inhale slowly and deeply. Hold the breath for a beat or two. Slowly and deeply exhale. Repeat these steps as many times as needed to reduce your anxiety. Try mindfulness techniques to center yourself and calm down when you feel your anxiety building. Being mindful, or aware of yourself, can help you cope with the physical and emotional symptoms of your anxiety. Practice doing stretches and other physical activities like yoga to help reduce some of the anxiety you feel.

Tell the people close to you that you’re struggling with anxiety related procrastination and need their support. You might say something like, “Mom, I’m having trouble finishing my work. I get anxious about it and then put off doing it until the last minute. ” Check https://www. adaa. org/supportgroups to find support groups and online groups you can join.

Make a list of all the things you need to get done. Highlight, circle, or put a star beside those things that are time-sensitive or will have serious negative consequences if they aren’t completed. Make an effort to complete your important/ high priority tasks first.

Spend at least a few hours each week doing something like writing, reading, biking, sleeping, or binge watching webisodes. Take a few minutes each evening to do something that you want to do – not that you need to do.

Make sure you are getting 6 – 8 hours of sleep each night. Eat balanced meals and nutritious snacks so you have the energy to complete your tasks and activities. Stop smoking. Research suggests that quitting smoking can help you improve your physical health, as well as reduce your anxiety. [11] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Avoid alcohol and substance abuse. Mixing either of these with your anxiety can create more problems for you. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source