How To Stop

Procrastinating
7 Strategies To
Overcome Procrastination,
Get Motivated & Crush Your
To-Do's Daily

BY JARI ROOMER - PERSONAL GROWTH LAB

Dear Friend,
I've written this guide for you because I want you to break free from the chains of
procrastination so that you can start to produce, create and perform at higher levels
than you've ever done before. I want you to be able to make your goals and dreams a
reality - and the only way to do so is by breaking the procrastination habit once and for
all.

I remember very well how my life used to be like as a HUGE procrastinator. There's one
night in particular that I clearly (painfully) remember.. I was at a party of one of my
friends, where I got the question 'How's your business doing Jari?'

The problem was, people were asking me this question for more than a year already up
until that point, and every time I had to give them the exact same answer: 'Yeah, it's going
okay. Still no sales yet but I'm working on it! I expect that it won't be long before I'll start to see
results'.

Every time I had to give that answer to my friends or family, I could feel the shame and
anxiety coming up. I felt like a failure and a fraud for talking about my goal while I was still
going nowhere. Deep down inside I knew it was all my own fault for being stuck in the
same place for more than a year.

I was a procrastinator. And a really good one too. I set ambitious goals for my future,
which made me feel good about myself, but I wasn't able to make them a reality. I could
clearly imagine how successful my Future Self would be like, but my Present Self was still
watching Game of Thrones even though he should have been working.

The guilt, shame and anxiety just increased and increased over time as I continued to
procrastinate. The problem was not that I didn't know enough marketing tactics or that I
didn't know how to build a business. The problem was that I just didn't do what I was
supposed to be doing - at least not with enough impact, intensity and consistency.

Unfortunately, this is something that way too many people recognize. In fact, it's what
the majority of my coaching students have indicated as their #1 problem holding them
back from achieving their most important goals. And that needs to change.

For months, I've been diving deep into the art and science of procrastination. I've been
learning from the best coaches, psychologist and high-performers like Tony Robbins,
Brian Tracy and Brendon Burchard. Finally, after months of studying and testing, I've
discovered why people procrastinate so much - and how to overcome it systemically. In
this guide, I'll share the 7 strategies that I use every single day to keep procrastination on
the low. I've discovered many more, but these 7 form a great starting point in overcoming
procrastination.

To Your Personal Growth,

Jari Roomer
Founder Personal Growth lab
 Strategy 1:
Set Daily Goals
Strategy 1: Set Daily Goals
One of the main reasons why so many people procrastinate is that they don’t know
exactly what to do right now, today. They might know that they want to earn more
money, lose weight or build a business, but those are all goals somewhere in the future.
But what about right now? Today? Despite your long-term goals, procrastination will kick
in when you don’t know exactly what it is that you’re supposed to be doing today. In other
words, when you lack clarity on the ‘what’.

If you lack clarity about what it is that you should be doing today, your mind will start
making other plans. Easier plans, less important plans, plans that might be pleasurable
and rewarding in the short-term, but not in the long-term. In other words, you'll
procrastinate.

Therefore, always set daily goals. Create the clarity of knowing exactly what it is that you
should be doing today. As soon as you’ve created this type of clarity, it’ll be much more
difficult for procrastination to kick in and you’ll find yourself being a lot more motivated to
start working.

So, at the beginning of your day (or on the night before), write down a list of 1-5 goals that
you want to achieve during this day. Make sure these goals are very specific and that
they’re in line with the bigger goals you want to achieve this year.

Bonus Tip: Write Down Your 'Why'

Why do you want to achieve this goal? How will it make your life better? How will it
improve your business/wealth/health? Writing down and reviewing your ‘why’ creates
clarity about why you want to do this and why you don’t want to procrastinate.
 Strategy 2:
Create Leverage
on Yourself
Strategy 2: Create Leverage On Yourself
When we feel unmotivated to work on something, we tend to focus on all of the 'pain'
associated with doing the task. By focusing so much on the pain, we lose practically all
motivation to accomplish our task at hand. Procrastinating by watching another episode
of Game of Thrones would be a lot more pleasurable than working on our 'painful' task.

However, we can use this need to avoid pain to our advantage in order to actually create
the necessary motivation to start working on our goals. All we have to do is change our
perspective.

Let’s say you have the ambitious goal of starting a business. As this goal is quite
intimidating and many moving parts are involved, most people tend to procrastinate
heavily on such a goal. In such cases, the need to avoid pain (of being out of your comfort
zone, spending energy and possible failure) is so strong that it stifles people completely.

But what if we change our perspective instead. What if we start to link a lot of pain to not
taking action. What if not taking action becomes more painful than taking action. When
we’re able to that, we create the essential motivation necessary to work on our goals and
stop procrastinating.

To do so, you need to ask yourself a few critical questions:

What will it cost me financially if I don’t take action? Will I miss out on potential new
income opportunities?
How will it affect me emotionally if I don’t achieve my goals because I don’t take
action? Will I feel bad about myself and lose confidence?
How will my health and energy suffer if I don’t take action?
How will my relationships suffer if I continue to procrastinate?
What will happen to my self-esteem and confidence if I don’t take action?

By answering these questions, you’ll start to feel that not taking action is actually more
painful than taking action. The pain of procrastinating becomes immediate and more
powerful than the pain of doing the work. This is when we can start to flip the switch.

So, the next time you don’t feel motivated and you feel like procrastinating, stop focusing
on the short-term pain of spending your time, energy and emotions on the tasks at hand.
Instead, start focusing on the pain that comes from NOT taking action. Go deep into
how it would feel if you experienced the long-term consequences of procrastinating.

As soon as you’ve linked more pain to not taking action than to actually taking action,
you’ve found the key to high motivation and productivity for the rest of your life.
 Strategy 3:
'Hack' Your Mental
State of Mind
Strategy 3: 'Hack' Your Mental State of Mind
Our mental state of mind determines
everything from our thoughts and motivation
to our actions and decision making.

When we feel like procrastinating, we're in a

so-called lousy state of mind. You feel
unmotivated, low on energy and care less
about doing the 'right' thing. Rather, it feels
more appealing to play a video game or
watch another episode of Game of Thrones.

But, this state of mind is not something ‘fixed’. It's not like you have to stay in a lousy state of
mind and wait for it to go away. You can control it. It's a decision. You decide if you stay in a
lousy state of mind or whether you'll get yourself into a 'peak' state of mind. A state of mind
from which you feel motivated, energetic and ready to crush it.

If you truly want to make this life epic, achieve your biggest goals and stop
procrastinating, it’s your obligation to change your lousy state into a peak state at any
moment in time, whether you feel like it or not. If you can control your state of mind, you
can can control your destiny.
So right now, I'll share some state change
'hacks' that I personally use whenever I
need to go from a lousy to a peak state of
mind within minutes:
Movement / Working Out
Breathwork Exercises (Wim Hof)
Cold-Showers
Affirmations
Visualization
Meditation
Goal-Reviewing
Reading Books (self-development and
business)
Listening To Podcasts
Watching Motivational Videos

Whenever I do a few of these activities, I feel myself getting into a peak state almost
immediately - which is so incredibly important. Successfully changing your state at your
command, over and over again, is what’ll set you apart from the rest. It’s what’ll help you get
consistent high levels of motivation to stop procrastinating and start crushing it.
 Strategy 4:
Use Parkinson's Law
Strategy 4: Use Parkinson's Law
Whether or not you realize it, it’s very likely that you’ve already experienced Parkinson’s
Law and used it to boost your productivity at the times you needed it the most. Do you
recognize any of these situations?
You had 2 months to finish a project and you only started to work on it with real
intensity a few weeks before the deadline
You had all semester to write a paper and yet you wrote it in the last 4 days before the
deadline and handed it in at the last moment
You had weeks to prepare for an exam but you only started studying 2-3 days before

How Parkinson’s Law Works

Essentially, Parkinson’s Law states that ‘work
expands to fill the time available for its
completion’ which means that if you give
yourself a day to complete a two-hour task,
then (psychologically speaking) the task will
increase in complexity and become more
daunting. We will, in fact, take the entire day
to accomplish this relatively minor task.

The extra time usually isn't even used for doing more work to actually improve the quality
of the output. Often, the extra time is just filled with more stress, time-wasting,
procrastinating, tension and worrying about how to get it done.

By assigning the right amount of time to a task, we gain back more time and the task will
reduce in complexity. In other words, we need to make our deadlines shorter. Almost
always do we find ways to get the task done within the deadline we set for ourselves.
When under (the right kind of) pressure, we’re capable of amazing things. All of a
sudden we turn into a creative, problem-solving, productivity machine.

Therefore, make a list of your tasks, goals or projects and estimate much time it’ll take to
complete each specific task (using your normal estimates). Now, slash that estimate by
50%. This is the time you’ll have to complete the task from now on, without producing low-
quality output. This is your new deadline. You have to see making the deadline as crucial to
your success. Feel how the increased time-pressure gives you the motivation to stop
procrastinating and start working as soon as possible. You have no time to lose!
 Strategy 5:
Ask Yourself:
'What Would My Role
Model Do?'
Strategy 5: Ask Yourself 'What Would My Role Model Do?'
Whenever I’m thinking about procrastinating and I’m not feeling ‘it’, I ask myself one simple
question that changes it all. After asking myself this question and coming up with the
obvious answer, I find myself being much better able to come up with the discipline
necessary to work despite feeling unmotivated. This question immediately sparks
something within that makes overcoming procrastination much, much easier.

So what is this magic question? Well, I’ll tell you:

‘What Would (Insert Role Model) Do?’

It’s an incredibly simple but confronting question that’ll help you get motivated and come
up with the discipline to stop procrastinating. When you ask yourself this question, you
immediately see the contrast between you and your role model. You clearly see that
procrastinating is unacceptable, as your role model very likely wouldn’t do it either.

Whenever I’m not on top of my game or I find myself slacking, this is the question I ask
myself. I ask myself, what would Dwayne ‘The Rock’ Johnson do? What would Elon Musk
do? What would Tony Robbins do? What would Tim Ferriss do? By asking myself what my
role models would do in moments of possible procrastination, I clearly see how stupid and
self-destroying it is to procrastinate. My role models simply wouldn’t procrastinate. That’s
not how they got their success. So, I shouldn’t do either.

By seeing this contrast between you and your role models, it should become much
easier for you to come up with the necessary motivation and discipline in order to say:
‘Screw it, I’m going to do what my role model is doing. I’m not going to procrastinate, I’m going
to crush it.’

Let your role model fuel you with the necessary inspiration and motivation for you to stop
procrastinating and start copying your role model’s behaviour.
 Strategy 6:
The '15-Minute'
Exercise
Strategy 6: The '15-Minute' Exercise
The 15-Minute exercise works wonders for overcoming procrastination on more
intimidating and larger-sized tasks. In fact, it’ll make those tasks a lot more approachable.
Let me explain the 15-minute exercise:

Step 1: Pick out the task that you should be

working on.
Step 2: Set a timer for 15 minutes.
Step 3: Work for 15 minutes on the task.

That’s it. Simple right?

Yet, it works incredibly well to gain momentum.

And momentum is a very powerful force that
helps us overcome procrastination. When we
have momentum behind us, we don't even want
to procrastinate anymore..

The reason why the 15-minute exercise works is

because we’re starting to get in motion by
simply working for a limited amount of time.

We went from standing still to moving - and according to the laws of physics, something
that’s already in motion requires a lot less force to keep in motion. That's exactly how
momentum works in our mind too.

The thing is, anyone can work for 15 minutes, and that’s why this exercise is so effective to
gain momentum. Instead of being intimidated or overwhelmed by a challenging task, it’s
much more approachable to just sit down and work for only 15 minutes. Now, you've
already set the most difficult step of the process.

You’ll probably notice that you won’t stop after the 15 minutes end. It’s very likely that
you’ll continue. You’re already putting in the effort. You’re already in motion. You’ve
already set the initial ‘step out of the door’. You’ve got some momentum going and
that’ll make it a ton easier to keep working and gain more and more momentum.

Therefore, try this exercise for yourself asap and notice how you feel!
 Strategy 7:
'Chunk' Your
Projects & Goals
Strategy 7: 'Chunk' Your Projects & Goals
Let’s say you have an intimidating goal or project such as starting a business, launching a
new product or losing a lot of weight. In the beginning, this project seems almost like a huge
mountain you can’t climb. There are so many things to do and so many moving parts
involved with accomplishing this project that it’s simply too overwhelming.

What happens in such cases? Right, you’ll start to procrastinate. Because it’s much easier,
less frustrating and less intimidating to procrastinate. Luckily, I’ve developed an awesome
solution to fight this overwhelm and lack of clarity quite easily: Chunking.

Chunking is essentially the process of breaking

down a large goal or project into many different,
bite-sized, tasks. This way, it’s no longer this
intimidating mountain you need to climb, but
you’re simply focused on taking the very next
step (again and again).

You can chunk your projects or goals by writing

down all the tasks that you can think of that are
necessary to accomplish your goal at this point
in time. Remember, you can always add more
tasks on the go as you come up with them. But
for now, just focus on what you can come up at
this moment. The list you’re now creating is
what I like to call your ‘Masterlist’.

Instead of not knowing where to start or feeling overwhelmed by your big project or goal,
you’re going to take a look at your ‘Masterlist’, where you can find all the bite-sized tasks
that you’ve identified so far. Simply pick a few tasks of this list and start tackling them one
by one. Each time you complete a task, cross it off your list and pick out the next task.

You'll start to feel momentum and you'll become motivated by visually seeing your
progress. Furthermore, you'll create a lot of clarity on what tasks you can still work on,
what the next steps should or could be - and how far you are in the progress of completion.
This makes the whole process of achieving bigger goals or completing intimidating projects
a lot less overwhelming.

Remember, as soon as you make your work a lot less overwhelming and intimidating, you
will be much less likely to procrastinate and it'll be much easier to start crushing it.
 Next Steps
Hopefully by now you're planning on using some of these strategies asap, or you've already
tried some of them and experienced the amazing benefits!

Personally, I've been using these 7 strategies (and 11 others which I did not share yet) for years
now and they've completely transformed my productivity levels, self-esteem and income.
Procrastination hardly ever finds its way to my doorstep anymore - and when it does, I know
exactly what to do to get rid of it.

My question to you is, are you serious about achieving your goals? And would you like to be
able to remove procrastination entirely out of your life? Then I'd highly recommend you go
through my course 'Stop Procrastinating'. Inside, I share the 4 hidden psychological reasons
why people procrastinate (and no, laziness is not one of them) - and the 18 productivity and
motivation techniques to break the habit once and for all.

Remember, procrastination is the #1 killer of your dreams, goals and ambition. It has already
taken millions of ambitious people's goals to the grave, don't let that happen to you.

In Stop Procrastinating I'll guide you step-by-step through the process of overcoming
procrastination once and for all. You'll discover the exact reason(s) WHY you're
procrastinating and HOW to overcome it instantly.

Whether you're an author, entrepreneur, artist or university student, by the end of this
course you'll be fully equipped to crush your to-do's every single day and improve your
productivity by at least 300%.

---> Click here to learn more about the Stop Procrastinating course (and receive 4 premium
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To Your Personal Growth,

Jari Roomer

Ps. I should also mention that there is a full 100% money back guarantee, so there’s absolutely no
risk on your part. So give it a try. Click Here To Learn More.