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How to help a procrastinator help overcome procrastination

Updated on February 24, 2012

Who is a procrastinator?

A procrastinator is a person who has a type of changeable avoidance behavior which is characterized by delaying of tasks or actions to a later time. It is usually seen by psychologists. A person who avoids an unpleasant work or task at school, workplace, college, or home is also known as a procrastinator. Don't worry if you have these type of symptoms, as you are not alone in this world. Many people have these type of signs from time-to-time, but for some people, procrastination is chronic which causes an elevated level of anxiety and stress.

There is always some hope, as procrastination is a changeable behavior as I have suggested previously that can be easily changed. Right now is a good time to start controlling your life and complete the work that needs to be done.

How to kill procrastination with emotional freedom techniques

Here is a list of quick actions for overcoming procrastination

  • 1. Identify your behaviors and thoughts that always keep you far from doing necessary work and plan according how to control these behaviors and thoughts.
  • 2. Go ahead and make a small list of every necessary work you have to do.
  • 3. Break up very complex tasks into manageable tasks.
  • 4. Set realistic standards and goals which are attainable.
  • 5. Create realistic timeframes to prioritize completing tasks.
  • 6. Make your work meaningful and find pleasure and value in completing it.
  • 7. Remove the tasks from your list which you do not have any intention of doing.
  • 8. Always remember to balance recreation, relaxation, and work time.

Procrastination sometimes occurs when the stress level is high

Relaxation techniques used in controlling or overcoming procrastination

Here is a list of some simple relaxation techniques used in controlling or overcoming procrastination and if you feel your stress level is elevated:

  • 1. Diaphragmatic Breathing: Diaphragmatic breathing involves teaching people to expand-their diaphragm allowing some room for lungs to expand up when they inhale and then relax diaphragm when they exhale.
  • 2. Autogenic Training: The purpose of autogenic training is to bring about a certain condition or feeling by visualizing and repeating actions of phrases and words. There are around six basic objectives related to awareness of calm‑breathing, feelings of warmth and heaviness in the extremities, warmth in belly, regular pulse frequency, and cool forehead.
  • 3. Progressive Muscle Relaxation: Progressive Muscle Relaxation is a process which trains people to recognize some feelings of tense muscles by simply contracting a particular muscle and relaxing that muscle. This process is a very useful and especially promotes muscle relaxation, elimination of tension, and calmness.
  • 4. Meditation: Meditation involves focusing attention towards an individual's pulse, calming or soothing symbol or word and breathing. This helps with relaxation, understanding of mind, and making our thoughts negative to positive.
  • 5. Guided Imagery: Guided Imagery involves assisting people to focus on some mental scenes or images to escape stressful thoughts and relax the mind.
  • 6. You can also do Yoga which is very popular nowadays and is a great relaxation tool to get rid of tension, stress, and proscrastination.

How to break the Procrastination habit?

Try this

It is dramatic but it works (not always...hehe). You all should try.

Take a look up to the sky and say: "Why me, my Lord?" (but you must feel the anger of being punished by divine forces)

After that, take a deep breath and say: "I accept my destiny". The breath and the phrase will bring consolation to your mind and then you will find strength to do the impossible like go to bed, go take a bath, go to study...

Usually I do this when I have to clean the house !!!!

Have you got any questions about this hub or related to procrastination or want to share something, please type in below

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    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thanks a lot Ultimatepotential.

    • ultimatepotential profile image


      8 years ago from India

      This was awesome Soni! Love your hubs!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      Thanks a lot Gypsy Willow for your comment.

    • Gypsy Willow profile image

      Gypsy Willow 

      9 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Great hub, better late than never! thanks.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      It's my pleasure friend.

    • syuryadi helpi profile image

      syuryadi helpi 

      9 years ago

      Sometimes I am a procrastinator. it's a good hub for me too.thank you for sharing ,friend .

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Best of luck newsworthy for breaking the cycle of procrastination and utilizing the tips provided in this hub. I will watch out for more hubs published on your account as an evidence for your breaking this habit of procrastination.

    • profile image


      10 years ago

      Im going to try your method of breaking the cycle of procrastination. Ive asked "why me" on several occasions but never for hubpages.  Thanks for sharing your experience and links.

      If you see new hubs by newsworthy this week, you'll know it worked. :)

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      11 years ago from New Delhi, India

      thanks for the useful comment bluewings. your comment has raised my morale to get going with more informational hubs like this.

    • bluewings profile image


      11 years ago from Milkyway

      Nice tips! I have been guilty of procrastination at times , but I didn't quite try strategies to overcome them per se ,just tried dealing with them head on when the fear of not getting them done got bigger than the fear of getting started. Will try to use your strateries the next time I feel like a procrastinator.


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