We often push important tasks to the very last minute, only to find ourselves buried in stress. Sometimes we stare blankly at the computer screen, thinking of ways to avoid the work at hand, and end up wasting hours doing trivial, meaningless things instead. Have you ever found yourself wondering, “Why am I putting things off again?” If that thought stirs up anxiety, you’re in good company.Scientific research shows that about 25% of adults have a habit of procrastination, and all of us may lose hours each day because of it. So, how can we break this vicious cycle and truly become more productive? The following four research-backed strategies may help you overcome procrastination.

1. The Root of Procrastination: Emotional Management

Many people believe procrastination stems from poor time management, but in reality, it’s closely linked to emotional management. We procrastinate not because we don’t know how to manage time, but because certain tasks make us feel fear, anxiety, or discomfort. Psychologists have found that procrastination is often a way to avoid confronting negative emotions. When a task feels overwhelming, we choose to escape and seek short-term emotional comfort instead. Understanding this allows us to address procrastination at its core.

2. Clear Your Environment, Break Down Tasks

When you’re trying to focus, external distractions are your biggest enemy. Put your phone in another room, close unnecessary apps—this reduces opportunities for distraction. Ambiguity in tasks is also a major trigger for procrastination. Faced with a large, undefined task, the brain tends to avoid it, thinking, “I’ll do it later.” But when you make the task concrete and outline every step, it’s much easier to get started.

Breaking tasks into small, manageable steps is also an effective way to combat procrastination. Splitting a big task into bite-sized pieces lets you feel a sense of accomplishment with each completed step, gradually building momentum.

3. Talk to Your Future Self

Procrastination often happens because we fail to connect with our future selves. We habitually pass tasks on to “future me” and let that version deal with the consequences. But your future self won’t suddenly be stronger or better equipped—they’ll still face the same challenges. A useful strategy is to actively talk to your future self, reminding yourself that you are one and the same person. You don’t want your future self to be crushed by stress, so start now.

Scientific studies show that this kind of self-dialogue can help you engage more deeply with your work. Instead of handing the pressure to your future self, do something now to make their life easier and prevent bigger problems later.

4. Find the Meaning in the Task

When facing dull or monotonous work, procrastination is especially tempting. That’s when finding the task’s meaning becomes essential. If you feel a task has no purpose, you’re much more likely to delay it. Ask yourself: Why am I doing this? What does it mean to me? Clarifying the importance of a task can motivate you to step out of procrastination’s shadow.

If the task truly feels uninspiring, try using “interest pairing” to motivate yourself. For example, combine the task with something you enjoy—maybe allow yourself to listen to your favorite podcast only while exercising, or pair a necessary but boring activity with a small treat. By blending the task with a reward, you’ll find it easier to overcome procrastination and enjoy the satisfaction of getting things done.