Procrastination at work can be a real productivity killer. One survey shows that professionals procrastinate an average of 2 hours every day, leading to about 10 hours lost each workweek. People may put things off for any number of reasons, from a fear of failure to a lack of motivation to get started.

Writer Manoela Caldas says procrastinating doesn’t mean you’re lazy or incapable of managing your time. It’s much more complex than that and usually involves a mix of psychological factors, habits and your environment. If you consider yourself a chronic procrastinator, she has some ideas for you. Keep reading this issue of PromoPro Daily, where we share Caldas’ tried-and-true strategies to stop procrastinating once and for all.

  1. Break it down. It can feel overwhelming tackling a large task, so break it down into smaller, manageable steps. For example, instead of writing an entire sales proposal, start by writing the introduction.

  2. Use the 5-minute rule. Getting started is usually the hardest part, Caldas says, so tell yourself you can only work on it for 5 minutes. Once you begin, you’ll most likely want to keep going.

  3. Make it fun (or at least less painful). If you need to knock out a boring task, pair it with something enjoyable. Caldas suggests listening to music, working in a coffee shop or rewarding yourself afterward.

  4. Set realistic goals. If your goals are impractical, you’re essentially setting yourself up for failure. Caldas says it’s important to be kind to yourself by aiming for progress instead of perfection.

  5. Use the Pomodoro technique. Work for 25 minutes and then take a 5-minute break. According to Caldas, it’s a great way to keep your brain engaged without feeling overwhelmed.

  6. Eliminate distractions. This might mean putting your phone in a drawer or using website blockers to stay off social media. When you’re faced with fewer temptations, it’s easier to focus.

  7. Remind yourself of the consequences. How will you feel if you keep putting something off? When you visualize the stress and how you’ll feel, Caldas says it’s a powerful motivator to act now.

  8. Get an accountability partner. It could be a colleague, family member or friend. Tell them when you need to get something done and ask them to check in on you. This can help you stay accountable, Caldas says.

Procrastination might sneak in from time to time, but it doesn’t have to become a chronic habit. With a little self-awareness and the right tools, you can stay on track. Try some of the ideas above, like setting realistic goals or using the Pomodoro technique, to push through when you want to put something off.

Compiled by Audrey Sellers
Source: Manoela Caldas is a copywriter and content expert who contributes to The Muse blog.