Part 2: Motivation and Procrastination—How to Work WITH Your Brain

I threw a lot at you in Part 1. As a “why” person, I had to get into the science and psychology of procrastination. But hey, all that info is pretty much useless unless I give you some practical tips to start improving your motivation—and, more importantly, reduce procrastination.

So, let’s dive in. You got this.

1. Work With Your Brain, Not Against It

Stop fighting your brain, for the love of all that is good. It’s not the enemy. Your brain is the exact thing you need to make this work. You just have to figure out how to work with it. The first step? Pay attention to what tasks make you jump out of bed, ready to crush the day—and which ones you avoid like the plague.

For example, I find it way easier to write when I’m inspired (hello, procrastination blog!). But if it’s something tedious or soul-crushing, like hanging pictures (ugh), my brain is like, “Nope, we’re out.” Ask yourself: What am I naturally drawn to? What lights me up?

When you know what makes your brain feel all sparkly inside, you can start aligning your tasks with that energy. If you’re staring down a task that feels like chewing on tinfoil (which makes me feel all sorts of unpleasant things), it’s probably because your brain’s not into it. So, lean into what gets your brain jazzed, and let that lead the way.

2. Learn Emotion Regulation Techniques

Motivation and procrastination? Oh, they’re all about emotions. And if you don’t know how to deal with those messy, unruly emotions that most of us have been taught to shut off and stuff down, it’s a bit like trying to ride a bull in a rodeo—you’re gonna get bucked off.

When we procrastinate, it’s often to avoid those uncomfortable feelings like anxiety, fear, or boredom. Instead of ignoring those feelings, learn to face them head-on.

For me, I’ll do deep breathing exercises when the panic sets in. It works like a charm, calming my nervous system so I can focus. Writing, mini-dance parties in the kitchen, and even a quick stretch can help shift that emotional energy. Mastering your emotions means your brain won’t be able to short-circuit every time you feel uncomfortable.

3. Break It Down (Like Really Break It Down)

You’ve heard this advice a million times, but hear me out—break it down even more. If you’re already struggling with procrastination, breaking a task into chunks might still feel too big. So break it down again—until it’s basically microscopic.

Let’s say you’re writing a blog post. Instead of thinking, “I need to write a full blog post” (cue the panic), think “I need to write the intro” or “I need to think of a topic that interests me.” If that still feels too much, go smaller: “I’ll brainstorm 3 topic ideas” or “I’ll open the document and write one sentence.” The smaller the task, the easier it is to start. Momentum is key here. Just start moving, even if it’s tiny baby steps.

4. Take a Micro-Baby Step (Yes, Even Smaller Than Baby Steps)

You’ve heard the term “baby steps” before, right? Well, for procrastinators, it’s time to take it to the next level. Seriously. When I’m facing a mountain of tasks, I limit myself to one or two small, manageable things per day.

For me, that might mean “write for 20 minutes” or “move my body for 15 minutes.” I don’t let myself think about more than that. When I do—like, “I need to work out 5 times and finish 2 blog posts in the next 5 days”—I get so overwhelmed that I want to curl up in bed and cry.

But when I stick to just 1-2 tasks per day, it’s like giving my brain a high-five and saying, “We can totally do this.”

5. Add a Dopamine Hit (Make It Fun, Damn It!)

Your brain loves rewards. Make things fun, and your brain will thank you. Want to know what makes my brain light up like a Christmas tree? Music. I throw on a playlist that gets me moving, and suddenly I’m excited to write, even if I’m tackling a boring-ass topic. Which I try to avoid, or I’ll end up avoiding writing about it like the plague.

You can also gamify tasks. Set up a reward system for yourself. Maybe you reward yourself with a snack after writing for 20 minutes or treat yourself to an episode of your favorite show. The more fun you make it, the more your brain will crave it. You’ll start looking forward to doing the work, instead of avoiding it. (Pro tip: Dance breaks work wonders. Seriously, put on your favorite song and let your body lead the way.)

6. Remove Distractions (Or Go Insane)

Distractions are the kryptonite of motivation. For real. If you let yourself get distracted every time your phone dings, you’ll never get shit done.

Here’s what I do: I put my phone in another room, turn off all notifications, and close my email.

If people are interrupting me at home, I put a “do not disturb” sign on the door (because, yeah, that works) or relocate to a quieter area. Sometimes that means I have to leave the house and go write at a local coffee shop.

Distractions are the silent killer of productivity, and you’ve got to eliminate them if you want any chance of staying focused.

7. Use Time-Management Techniques (That Actually Work for You)

I’m gonna be real here—time management is a bitch. Especially if you struggle with ADHD or lose track of time when you’re deep in something you care about. You know the feeling: “I’ll just check this one thing for five minutes,” and before you know it, the whole day is gone.

What works for me is using a timer (hello, Pomodoro Technique). I set it for 25 minutes of focused work, followed by a 5-minute break. It helps me stay on track and keep my brain from getting overwhelmed. It’s like tricking my brain into doing work, and it works pretty well. Not 100% of the time because, well, ADHD. But it has been a game changer for me.

I also use time blocking. I schedule a time block on my weekly calendar to focus on priority tasks. Similar to the Pomodoro Technique, the time management experts recommend blocking time on your schedule in 30-minute increments. I’ve been doing this a while, so I tend to block and hour or two.

8. Take Breaks (Yes, Really)

I know, I know—you’re like, “Breaks are for lazy people.” But here’s the thing: taking breaks actually works. When you work non-stop, your brain burns out, and you’re less productive.

I take regular breaks to stretch, grab a snack, or just breathe. This is also a great time for another mini-dance break!

This recharges my energy and keeps me from getting completely fried. So go ahead, take a 5-minute breather. You’ve earned it.

9. Treat Underlying Conditions (Get Help, Please)

If you’ve got ADHD, anxiety, depression, or anything else affecting your ability to focus or stay motivated, please seek help. I didn’t realize how much ADHD was affecting my work until I got diagnosed.

Once I knew what was going on, I could manage it better—whether through therapy, medication, or lifestyle changes. And once I knew the “why”, I no longer felt like I was broken or that it was just another thing I needed to “fix.” It’s just the way I’m wired, and I can work with that!

Getting help and (potentially) a diagnosis is game changing. Truly. It’s like unlocking a cheat code for your brain. So if you’re struggling, don’t ignore it. Get the help you need to understand what’s going on.

10. Give Yourself Grace (Always)

Okay – the real talk. Procrastination doesn’t mean you’re lazy. It doesn’t mean you suck. It means you’re human. So cut yourself some fucking slack.

Not every day is going to be a win. Some days you’ll crush it. Other days, you’ll stare at the screen, feeling like a failure. And some days you’ll wake up with all sorts of ambitions just to sleep most of the day away. Like my Monday. That’s okay.

Life’s messy, and procrastination is just one of those messy parts. Keep experimenting, learning, and giving yourself grace along the way. You’ll get there.

TL;DR: Here’s the Bottom Line

Procrastination and motivation are complex. It’s not just about “time management” or “willpower.” Your brain’s emotional system, dopamine, and life circumstances all come into play.

Here’s what you can do to improve:

• Work with your brain by identifying what excites you.
• Regulate emotions through techniques like mindfulness or journaling.
• Break tasks into smaller, manageable steps (seriously, break them down!).
• Take micro-steps that feel doable.
• Add fun and rewards to make things less painful.
• Remove distractions that sabotage your focus.
• Implement time-management techniques that actually work for you.
• Take breaks to recharge and avoid burnout.
• Treat underlying conditions like ADHD or anxiety if needed.
• Give yourself grace—this is a process, not an overnight fix.

You’re not alone in this. Keep trying new things, learning, and growing. It’s all part of the journey.