Overcoming Mental Laziness and Procrastination: Practical Strategies for Youth

Mental laziness and procrastination are major obstacles that prevent young people from achieving success in academic and professional life. Many youth genuinely want to accomplish tasks, yet they postpone them day after day without a clear reason, often feeling guilt and inadequacy. Procrastination is not just a lack of willpower; it often stems from fear of failure, lack of motivation, or stress from responsibilities.

Psychologist and university professor Emmanuel Awad shares practical strategies to help youth break the cycle of procrastination and rebuild a healthy relationship with work, commitment, and achievement.

Psychological Causes of Procrastination

Procrastination often arises from internal factors, including:

• Fear of failure: Avoiding tasks to escape possible negative outcomes.

• Low self-confidence: Feeling incapable of completing the task properly.

• Pressure from expectations: Stress caused by personal or external expectations.

• Negative associations with tasks: Tasks may feel tedious or stressful, leading the mind to seek easier alternatives, such as scrolling on the phone or organizing unrelated things.

These factors lead students or employees to focus on minor tasks rather than important ones.

Effective Strategies to Take Control of Time

1. Break Tasks into Small Steps

Dividing large tasks into manageable pieces is highly effective.

• Instead of saying: “I will study the entire chapter,” say: “I’ll read two pages today.”

• The next day: “I’ll write a summary,” followed by: “I’ll solve three questions.”

Benefits:

• Reduces stress by focusing on one step at a time.

• Boosts motivation with each small accomplishment.

• Creates sustainable progress, avoiding the “all or nothing” mindset.

2. Start with Short, Defined Time Blocks

Don’t wait to feel motivated—action generates motivation.

• Studies show dopamine (the reward hormone) is released after starting, not before.

• Begin with as little as 2–10 minutes. Once started, inertia decreases, and you often continue beyond the set time.

3. Schedule Fixed Times

Including tasks in a daily schedule makes them part of a routine.

• Example: Instead of “I’ll study today,” say: “I’ll study from 5:00 to 5:30 PM.”

• Benefits:

  • Builds self-discipline and respect for time.

  • Reduces procrastination by setting clear boundaries.

  • Mentally prepares you to focus during that period.

4. Remove Distractions

A focused environment is essential.

• Put your phone on Do Not Disturb.

• Disable social media notifications.

• Choose a quiet, organized place for work.

• Use headphones or focus music if necessary.

• Try the Pomodoro Technique: 25 minutes focused work + 5 minutes break.

Each distraction-free session strengthens focus and increases productivity.

5. Don’t Rely on Motivation Alone

Motivation is unstable. Act even without feeling motivated. Action creates drive.

6. Reward Yourself After Completion

Positive reinforcement strengthens habits.

• After completing a task, reward yourself with: coffee, a short walk, watching an episode, or any enjoyable activity.

• Your brain links effort with reward, increasing the likelihood of repeating the behavior.

Summary

Overcoming mental laziness and procrastination requires simple, consistent steps:

1. Start without waiting for motivation.

2. Break tasks into small steps.

3. Assign clear time blocks for each task.

4. Remove distractions from your environment.

5. Reward yourself after completing tasks.

Remember: Starting small is better than waiting. Even 2 minutes is enough—momentum will carry you forward.