You're not lazy. You're just stuck.
I know how it feels. Staring at the same to-do list for days. Promising yourself you'll start tomorrow. Then it’s next week. Then maybe next month. Meanwhile, the weight of all that “not doing” piles up and makes everything feel even harder. I’ve been in that hole too many times to count.
But here’s the good news: you can take one small step today. Right now. And that step can turn everything around.
The Real Reason You’re Avoiding It
Procrastination isn’t about being weak or unmotivated. Most of the time, it’s about fear. Fear of failure. Fear you won’t do it perfectly. Fear that it will be hard, long, or uncomfortable. So we turn to easier things. Scrolling. Snacking. Gaming. Anything but the hard stuff.
I used to lose entire days like this. I’d tell myself I was just relaxing, but deep down I knew I was hiding. I’ve battled through years of binge eating, wasting endless hours on video games, drinking to numb the stress—just hoping something would finally click and push me into motion.
But here’s what changed everything for me: I stopped waiting for motivation. And I started focusing on momentum.
Start with Just 5 Minutes
You don’t need to climb the whole mountain today. You just need to take one step.
One of the most helpful tricks I’ve learned is the “5-minute rule.” Tell yourself you’ll work on the thing you’re avoiding for just five minutes. That’s it. No pressure to finish. No pressure to crush it. Just show up for five tiny minutes.
Here’s the crazy part: once you start, you’ll usually keep going. Starting is the hard part. Once you’re in motion, it’s much easier to stay in motion.
Try it with:
- Writing that email you’ve been avoiding
- Starting a workout
- Washing the first few dishes in the sink
- Opening the laptop to start a small project
I used this trick almost every day when I was losing weight. Days when I didn’t want to cook healthy food or exercise? I’d start with five minutes. Most of the time, that five minutes turned into a full workout or a clean kitchen or a new blog post.
It’s not about doing it all. It’s about starting.
Set a Low Bar (On Purpose)
Perfectionism and procrastination are good friends. If you set the bar too high, it feels safer not to try at all.
When I started building better habits, I had to learn to let go of perfection. I stopped telling myself I needed to be in a perfect mood, with a perfect plan, and perfect energy levels. Instead, I just focused on the smallest win I could get.
Some ideas:
- Write one paragraph instead of a whole article
- Do one set of pushups instead of a full workout
- Read one page instead of a whole chapter
- Track your water intake instead of overhauling your whole diet
These small wins matter. In fact, they’re what helped me lose over 110 pounds. Not a perfect plan. Not some magical motivation. Just daily small wins that added up.
Build a Simple Routine You Can Stick To
Big changes don’t come from grand gestures. They come from small, boring habits that you do over and over again.
Something that helped me stay consistent was shifting to short bursts of deep work. Just 2 to 4 focused hours a day. That was enough to make real progress without overwhelming myself.
Here’s how I structure a simple, productive day:
- Start with prayer and gratitude. I remind myself that I’m not doing this alone.
- Choose one key task for the day. Just one must-do.
- Do short sprints of focused work (25 to 45 minutes), followed by short breaks.
- Celebrate finishing that one task. Don’t overload the to-do list.
- End the day reflecting on what went right. Even the small stuff.
If your schedule feels chaotic, start by committing to just one 30-minute focus block a day. That’s enough to build momentum. Over time, you can increase it however you want.
Stop Beating Yourself Up
This one’s important. Because let’s be real: procrastination usually comes with a side of guilt, shame, and self-blame.
But the truth is you’re not wrong or broken. You’re just human. Life gets messy. Habits take time. You’re trying—and that matters a lot more than you think.
During my heaviest seasons, when I was stuck in cycles of laziness, binge eating, and hopelessness, I felt like giving up almost every day. But faith kept me going.
Trusting God through my struggles taught me patience. I learned that slow progress is still progress. That grace is more powerful than guilt. That healing doesn’t always come in one big breakthrough but in daily decisions to keep going.
So be kind to yourself. Forgive yourself for yesterday. Focus on what you can do today.
Create an Environment That Works for You
Your environment plays a huge role in your behavior. Don’t rely on willpower alone. Make it easier to do the right thing.
Some simple changes that helped me:
- Hide distractions. I deleted most games and social apps from my phone for months.
- Make your goals visible. Write your top 3 habits or goals on a sticky note.
- Set reminders and alarms for focus blocks.
- Clear clutter from your workspace. A clean desk really helps you think clearly.
- Surround yourself with positive input—music, Bible verses, podcasts, whatever keeps your mind on track.
One small change in your surroundings can lead to big changes in behavior.
It Starts with One Step
If you’ve been stuck in stress and avoidance, I get it. We all fall into those seasons.
But you don’t have to figure it all out today. You just need to take one step. Maybe it’s setting a 5-minute timer. Maybe it’s writing down your goal. Maybe it’s turning off your phone for an hour.
Whatever it is, do it today. Not tomorrow. Today.
Your future self will thank you.
So here’s your small step: Pause right now and ask yourself, “What’s one tiny action I can take that I’ve been putting off?” Then do it.
You’ve got this. And you’re not alone.
Let’s keep growing together, one real step at a time.
— Stephen Montagne
Founder of GoodExistence.com
