💡 How to Stop Procrastination From Running Your Life (The Joy Project Way)

We’ve all been there: staring at our to-do list, mindlessly scrolling Instagram, telling ourselves we’ll “just start after lunch.” But here’s the truth bomb - procrastination isn’t laziness. It’s a sneaky cocktail of fear, perfectionism, and feeling totally out of control.

At The Joy Project, we believe momentum builds clarity - not the other way around. So if you’re tired of watching life pass you by while you're stuck in analysis paralysis, this one’s for you.

1. Try the Stop/Start/Continue Reset

This is a game-changer when your day feels like it’s spiralling. Grab a notebook (or your Joy Project Toolkit if you’re fancy like that) and write down:

👉STOP: What do I need to stop doing today that’s not serving me? (e.g. sending emails after 6pm)

👉START: What would help me feel more energised or focused? (e.g. drinking a glass of water with every coffee)

👉CONTINUE: What’s already working that I should keep doing? (e.g. using that silencing app to mute the Instagram rabbit hole)

This simple tool shifts your mindset from chaos to control in five minutes flat.

2. Write It Down, God Dammit

Overthinking is procrastination in disguise. When your brain is busy spinning stories, you need to interrupt the spiral. Start with a brain dump — no filter, no structure, just get it all out. Once it’s on paper, the overwhelm starts to dissolve, and you can actually see where to start.

Bonus: Your rational brain finally gets a seat at the table and can go, “Oh wait, that’s not as bad as I thought.”

3. Get An Accountability Buddy

Procrastination thrives in isolation. If you work remotely or alone, it’s easy to get distracted (or just frozen). Set up a co-working hour with a friend, even if you sit in silence on Zoom. Or text someone, “Check in with me in 60 mins - I’m doing [insert task here].”

Because let’s be real - sometimes we just need someone to witness us doing the damn thing.

Ready to Break the Procrastination Cycle for Good?

Procrastination steals your time, energy, and joy - but it’s not the boss of you. With small mindset shifts and simple tools, you can stop overthinking, take action, and build momentum.

💛 Need a hand breaking the cycle? Let’s work together - see how here.