How to Make Work Feel Less Overwhelming

Procrastination happens to the best of us. Even those of us who teach productivity for a living sometimes find ourselves scrolling social media (like RIGHT NOW) instead of tackling the article I’m supposed to write, the tricky conversation I need to have, and the administrivia that I need to follow up on. I mean YOU. Did I say “I”? :) The key isn’t to eliminate procrastination entirely;,it’s to have the right tools to get yourself unstuck when it happens. Here are a few “procrastination pep talks” you (I) can give yourself (myself) when you (I) find yourself (myself) stuck: 1. “This feeling is information, not a verdict.” Your procrastination is trying to tell you something. Maybe you’re overwhelmed, uncertain where to start, or afraid of not meeting expectations. Instead of judging yourself, get curious about what’s underneath it. Once you identify the real issue, you can address it directly and move forward. 2. “You don’t have to feel ready to get started.” Readiness is overrated. You’ll rarely feel completely prepared or motivated to begin difficult work. The most productive people don’t wait for the perfect moment. They start anyway. Action creates momentum, and momentum creates motivation. Not the other way around. 3. “Progress over perfection.” That report doesn’t need to win a Pulitzer on the first draft. Your job right now isn’t to create something perfect; it’s to create something improvable. Give yourself permission to produce work that’s good enough to refine later. Version 1.0 beats version never. 4. “Break it down until it feels doable.” If the task feels overwhelming, it’s probably too big. Keep breaking it down until you find something manageable. Can’t write the whole proposal? Write the outline. Can’t do that? Open the document and write the first line. There’s always a smaller step you can take right now. 5. “You’ve done hard things before.” Remember when you thought you’d never figure out that challenging project? Yet here you are. You have a track record of working through challenges and getting things done. This task isn’t any different. 6. “Fifteen minutes is enough to start.” You don’t need three uninterrupted hours to make progress. Set a timer for 15 minutes and commit to working for just that long. Often, starting is the hardest part, and once you’re in motion, you’ll want to keep going. 7. “Your future self is counting on you.” Think about how you’ll feel tonight if you continue avoiding this task versus how you’ll feel if you make real progress. Your future self will either thank you for pushing through or wish you had started sooner. Be the person your future self can count on. Procrastination isn’t a character flaw. It’s an emotional avoidance habit. And like any habit, it can be changed with the right strategies and self-compassion. The next time you find yourself stuck, choose one of these pep talks and give it a try.

Procrastination isn't about time. It's about emotions. You're not lazy. Your brain is protecting you from difficult feelings. Fear. Anxiety. Self-doubt. I've seen it steal dreams. Maybe you have too. Here are 8 powerful ways to break free: 1. Create Space Between Trigger and Response 💬 "The moment I face a big task, I grab my phone." ➟ Pause for 30 seconds when avoidance hits ➟ Take three deep breaths ➟ Ask: "What tiny step can I take now?" 💡 Viktor Frankl: Our power lies in the space between trigger and response. Try: Set a 30-second timer next time you feel the urge to avoid. 2. Face Your Fears Head-On 💬 "I keep delaying because what if everything goes wrong?" ➟ Write down your worst-case scenarios ➟ Rate how likely each one is ➟ List one action to prevent each fear 💡 Named fears lose their emotional grip. Try: Write down your biggest fear about your delayed project. 3. Build Instant Rewards 💬 "Important tasks feel painful. Netflix feels good." ➟ Pair tough tasks with immediate pleasures ➟ Create small celebrations for completion ➟ Track your wins visually 💡 Your brain craves instant gratification. Use it to your advantage. Try: Choose one small reward for your next completed task. 4. Design Your Environment 💬 "My workspace doesn't inspire action." ➟ Place visual reminders of your goals ➟ Set out tools needed for tomorrow ➟ Remove distracting triggers 💡 Your environment shapes your behavior more than willpower. Try: Put one inspiring image where you'll see it tomorrow. 5. Use Social Power 💬 "I keep my goals private so I can't fail publicly." ➟ Tell someone your deadline ➟ Share progress updates ➟ Set public consequences 💡 Social pressure creates positive emotional urgency. Try: Text one friend about your next deadline. 6. Reset Your State 💬 "Bad moods make me avoid everything." ➟ Take a 2-minute meditation break ➟ Step outside briefly ➟ Do 5 jumping jacks 💡 Physical state changes create emotional shifts. Try: Stand up and stretch right now for 30 seconds. 7. Create When-Then Plans 💬 "I have good intentions but never follow through." ➟ Write specific action triggers ➟ Link habits to existing routines ➟ Remove decision points 💡 Clear plans bypass emotional resistance. Try: Write one "When X happens, I will do Y" statement. 8. Track Visible Progress 💬 "It feels like I'm getting nowhere." ➟ Use a progress calendar ➟ Mark daily wins ➟ Share your journey 💡 Seeing progress builds emotional momentum. Try: Draw a simple progress bar for your current project. Your dreams are waiting. Your emotions shouldn't stop you. Pick one strategy. Start now. Which one will you try first? ♻️ Repost if this resonated with you! 🔖 Follow me Suren Samarchyan for more.

“I’ll workout after I clean the garage… and check my email… and maybe scroll LinkedIn for inspiration (ahem).” We laugh, but here’s the truth: Procrastination isn’t laziness. It’s a self-protection mechanism. You feel overwhelmed, under-motivated, or anxious about the outcome… so your brain (low on dopamine) whispers, “Let’s do something easier.” That’s how you end up doing laundry instead of lifting, researching fonts instead of writing, or shopping online instead of starting that course you swore you’d finish. It’s called temporal discounting ... choosing a short-term mood boost (like snacks, scrolling, or cleaning) over long-term progress (like submitting the proposal or hitting the gym). And it’s supercharged when stress, perfectionism, and unhelpful beliefs collide. Let’s break this down: 🔹 Low dopamine = low motivation Chronic stress depletes dopamine. And the lower your dopamine, the harder it is to do things that don’t offer instant reward (like writing that book or prepping for a meeting). 🔹 Negative thoughts trigger avoidance Thoughts like “I’ll mess this up,” “I’m not ready,” or “It needs to be perfect” don’t just discourage you, they drain you. Your brain goes: threat detected → avoid to protect. 🔹 Quick fixes become habits Every time you bail on the hard thing for the quick thing, your brain gets a little dopamine hit. The cycle reinforces itself: discomfort → distraction → relief → guilt → repeat. So what can you do? 🟢 Recognize the pattern. It’s not just about willpower. It’s about emotional regulation. You’re not avoiding the task, you’re avoiding the FEELING you associate with the task. 🟢 Challenge the thoughts. Instead of “I need to be in the right headspace,” try “I’ll just do 5 minutes.” Instead of “I can’t ask for help,” try “I’m not meant to do this alone.” 🟢 Start before you’re ready. You don’t need motivation to begin. Action CREATES motivation. (Not the other way around!) Progress... not perfection... is the antidote. Because here’s the thing most people miss: You’re not procrastinating because you don’t care. You’re procrastinating because you DO… and you’re scared you won’t get it right. Let that land. ------ Follow me (Jon Macaskill) for leadership insights, wellness tools, and strategies to rewire the way you think, work, and live. And yeah… if you know someone stuck in the “I’ll do it later” loop — send this their way or repost. 📩 Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You’ll get FREE access to my 21-Day Mindfulness & Meditation Course — full of tools to help you break the cycle and lead with clarity and calm.