Procrastination is something we all deal with at some point. It’s that annoying habit of finding anything else to do instead of the task at hand. Whether it’s tidying up your room, binge-watching TV shows, or endlessly scrolling through social media, procrastination can really mess with your productivity and mental health.

Step one in beating procrastination is simply admitting that you’re doing it. It’s so easy to stay in denial, but recognizing your procrastination is key. Once you’re aware of what you’re doing, you can start digging into why you do it. Are you scared of failing? Is the task just too overwhelming? Pinpointing the reasons behind your procrastination can help you figure out how to tackle it.

One super effective way to handle procrastination is to break the task into smaller chunks. Let’s say you’re working on a big project or paper. Instead of trying to power through the whole thing at once, break it into more manageable parts. Start with an outline, then focus on writing just one paragraph at a time. By completing these smaller steps, the task feels less intimidating and you actually get to feel accomplished as you go.

There’s also the 2-Minute Rule that can really help. The idea here is that when you’re trying to build a new habit, start with something that takes less than two minutes. It’s all about making it so easy to start that you can’t say no. For example, if you’re trying to start working out, just commit to two minutes of exercise each day. You’ll often find that once you start, it’s easier to keep going.

Setting clear goals and deadlines is also a game-changer. Instead of saying, “I’ll study later,” try something like, “I’ll study for 15 minutes with no distractions.” Use a timer to keep yourself on track. Then, when the timer goes off, take a short break before you dive back in. This technique is called the Pomodoro Technique and it’s amazing for maintaining focus and boosting productivity.

Your environment can make a huge difference too. Don’t try to study or work in places where you usually relax, like your bed. Pick a dedicated spot with good lighting and as few distractions as possible. Turn off your phone or put it in silent mode to avoid those tempting notifications. Some people even find that listening to classical music or white noise helps them concentrate better.

Working with a group can add another layer of motivation. Knowing you have to meet with your study group can give you the push you need to stay on track. Peer pressure and a sense of responsibility to others can help you overcome procrastination and keep you accountable.

Rewarding yourself is another great way to stay motivated. Once you complete a task or hit a milestone, give yourself a small reward. It doesn’t have to be anything big—maybe take a walk, have your favorite snack, or watch a funny video. The key is to make the reward something you’ll actually enjoy and look forward to.

Understanding the negative impact of procrastination can also be a wake-up call. Write down the consequences of not completing your tasks on time, like lower grades or missed opportunities. Seeing the potential downsides in black and white can provide that extra push you need to stay focused on your goals.

Getting rid of distractions is crucial too, especially digital ones. Turn off notifications, log out of social media, and try to minimize interruptions as much as possible. The fewer distractions you have, the easier it is to stay focused and avoid procrastination.

To sum it up, beating procrastination takes a mix of different strategies. Start by acknowledging that you’re procrastinating and figure out why. Break tasks into smaller pieces, use the 2-Minute Rule, set specific goals, create a good study environment, work with a group, reward yourself, understand the costs of procrastination, and eliminate distractions. By mixing and matching these tactics, you can overcome procrastination and hit your goals with less stress.