How to Stop Procrastinating: Faith-Based Tips for Breaking the Cycle

If you’ve ever found yourself scrolling on your phone or binge-watching Netflix when there’s work to be done, you’re not alone! Procrastination happens to all of us, but it’s important to remember: you are not a procrastinator—you just have a habit of procrastinating. And guess what? Habits can be broken.

In this post, I’ll dive into what procrastination really is, why we do it, and how you can break free from the cycle. As a Christian life coach, I believe that with the right mindset and spiritual tools, you can overcome procrastination and step into your God-given purpose.

What is Procrastination?

Let’s be clear: procrastination is a habit, not an identity. As Mel Robbins says, “You are not a procrastinator, you have a habit of procrastinating.” This is such an important distinction! When we label ourselves as procrastinators, we reinforce that belief and keep ourselves stuck. But the truth is, procrastination is just a pattern we’ve learned over time—something we can unlearn.

Procrastination usually follows a simple loop: trigger, pattern, reward. You might feel stressed or overwhelmed (trigger), so you avoid the task (pattern), and then feel temporary relief (reward). But here’s the catch: that relief doesn’t last. The stress comes back, often worse than before.

Causes of Procrastination

Understanding why you procrastinate is the first step to overcoming it. Here are a few common reasons:

1. Overthinking

Have you ever found yourself analyzing something so much that you can’t make a decision? This is called analysis paralysis, and it’s a major cause of procrastination. When you get stuck in your head, weighing all the possibilities, you end up doing nothing.

2. Overlearning

Sometimes we convince ourselves we need more information before we can start. Maybe you’re working on a project and think, “If I just research a little more, I’ll be ready to begin.” But the truth is, you’ll never have all the information. Sometimes, you just need to start and trust that you’ll figure things out along the way.

3. Perfectionism

Perfectionism tells us that if we can’t do something perfectly, we shouldn’t do it at all. But perfectionism is a trap. It keeps us from taking action because we’re afraid of making mistakes. Instead of aiming for perfection, aim for progress.

4. Procrastination as Stress Relief

Procrastination is often a form of stress relief. When you’re already stressed, taking on another task can feel overwhelming—like it’s just too much to handle. Your nervous system says, “Hold on, I need some relief,” while your mind is saying, “I really need to get started on this.” Learning to calm your nervous system through prayer, deep breathing, or a short walk can help you break this cycle.

5. Overstimulation

In today’s world, we’re constantly bombarded with information, notifications, and distractions. This can lead to overstimulation, making it harder to focus on important tasks. Calming your mind and eliminating distractions are essential for overcoming procrastination.

6. Poor Time Estimation

Many of us are terrible at estimating how long tasks will take. Think back to school when your teacher gave you eight weeks to complete a project. It felt like forever, so you put it off—until the night before it was due! To fix this, break your tasks into smaller, more manageable chunks. For example, if you have a project due in eight weeks, and you can dedicate one hour a day, five days a week, that’s 40 hours to work with. Break it down into 40 one-hour tasks, and suddenly it feels much more manageable.

Dealing with the Spiritual Aspect of Procrastination

Fear plays a huge role in procrastination, especially when it comes to stepping into your calling. Fear of failure, fear of success, and fear of the unknown can hold us back. But remember what Scripture says: God didn’t give us a spirit of fear, but of power, love, and a sound mind (2 Timothy 1:7).

How do we overcome fear? We trust in God’s plan. We pray for His guidance, and then we take action—even when it feels scary. Because sometimes, the only way to overcome fear is to move through it.

Another spiritual aspect of procrastination is recognizing the enemy’s tactics. The enemy came to steal, kill, and destroy—he wants to kill your dreams, steal your God-given destiny, and destroy your faith. But we don’t have to let him. By using the authority we have in Christ, we can tell the enemy to leave and stand firm in our purpose.

How to Break the Habit of Procrastination

Breaking the habit of procrastination comes down to understanding the habit loop: trigger, pattern, reward. You can’t always control the trigger—stress, fear, and feeling overwhelmed will come up. But you can change the pattern.

One of the best ways to break the pattern is by using the 5-minute rule. When you feel the urge to procrastinate, commit to doing the task for just five minutes. Whether it’s replying to an email, starting a project, or cleaning up, just start. Most of the time, once you begin, you’ll keep going. But even if you stop after five minutes, you’ve already broken the pattern of avoidance.

Also, make sure to acknowledge the stress. Procrastination is often a way to avoid dealing with stress. By addressing the stress directly—whether through deep breathing, mindfulness, or prayer—you can take the power back and stop using procrastination as a coping mechanism.

Tips to Stop Procrastinating Now

Let’s get practical with some tips to help you stop procrastinating today:

1. Start with the hardest task first. This is known as the “eat the frog” method. By getting the most challenging task out of the way early, the rest of your day will feel easier.
2. Eliminate distractions. Turn off your phone, close unnecessary tabs, and create a space where you can focus. Apps like Freedom or Focus@Will can help you stay on track.
3. Set realistic deadlines. Break big projects into smaller, time-bound tasks, and don’t set impossible deadlines.
4. Reward yourself. Celebrate small wins to reinforce positive habits.
5. Acknowledge your stress. If procrastination is your way of relieving stress, find healthier ways to deal with that stress—through prayer, deep breathing, or taking a short walk.

Conclusion: You Can Break Free from Procrastination

Procrastination is just a habit you’ve built over time, and with the right tools and mindset, you can break free from it. Whether it’s overthinking, perfectionism, or fear that’s holding you back, remember this: you are fully capable of breaking the cycle and stepping into the life God has called you to live.

If you’re feeling stuck and need more support, I’m here for you! As a Christian life coach, I’d love to work with you one-on-one to help you overcome procrastination and step into your calling. You can book a free breakthrough call with me at amywadlington.com/services.