Procrastinators Anonymous is a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from chronic procrastination.

HELP please? Procrastination problems

Before I begin, I would like to thank Pro, for creating this website, and all of you, for creating such a wonderful, loving, supportive community. I have started using the check-ins and the chatboxes, and they have helped. However, I have some specific problems with procrastination that I hope I could get help with.

1. How do you get back to work after taking a break?

Sometimes, after working for a few hours, I tell myself that I deserve a break. The problem is, after my 10 minute break, I'm no longer motivated to get back to work. I end up stretching my breaks to 30 minutes, and then to a few hours. A few hours later, I suddenly realize how much time I have wasted, but I feel so demotivated that I STILL cannot get back to work... Do you have any tips/strategies for dealing with this problem?

2. How do you decrease your stress levels?

Occasionally, I feel so stressed, even for small problems. The stress is so bad that I often get stomach aches or head aches. Then, I stress even more about my stomach and head aches.... My productivity drops, because I no longer want to think about my problems, and I try to "escape" by watching TV or surfing the web. At the end of the day, I feel so demotivated...Do you have any tips/strategies for dealing with this problem?

Thank you so much for reading this! If you can give me any advice I will be very, very, grateful!

Hi GetStuffDone. Try this

I have that problem too. Try these P.A. tools for recovery. I come back to them once in a while to remind myself.

Thanks, Vali

Thanks for the link. I have started using some of the tips. I find that visualisation, using small blocks of time and breaking down a big task really help. Smile

Hi Getting Stuff Done

Here are some tips for you which have helped me.

Use a kitchen timer and work for 20 minutes and then break for a mini break if say 10 minutes. Here if you must get up from the computer/ work area, stretch, move, eat if you need. Do another activity for 10 minutes, maybe one you like e.g. read a book or magazine but away from your area of work.   Plan some larger breaks e.g. Start at 9, half hour break at 11, lunch for 1 hour, half hour break at 3pm. Stop at 5 or 6pm. 

This way you are not depriving yourself of rest and it is never too long before your next rest break.  You can do anything for 20 minutes!

I found Emotional Freedom Technique to be really useful for stress and overwhelm. A couple of acupuncture sessions were really helpful for me too. Greatly reduced my anxiety levels so I am better able to cope with the stresses. Meditation can help too.

Be patient with yourself. Change is possible but expect slow steady improvement, two steps forward, one step back,  rather than overnight change. This is the nature of making lifestyle changes. 


I agree with Helen . . .the way to keep your breaks under control is . . .take more breaks!   If I feel I am behind, then I feel I should deprive myself of breaks, which makes things worse.   If you feel that you have to work all the time and never get a  break, then you have to "steal" time to relax.   If you have regularly scheduled guilt-free breaks, it helps!

"Bless the present. Trust yourself. Expect the best." --Steve Nobel

Thanks, Helen and Journey!

Helen and Journey: Thanks for your thoughts! I have started taking regular, guilt-free mini-breaks, and it really works! I feel more energized! Smile

Helen: I agree that I have to be more patient with myself...sometimes I expect myself to change instantly, which is, of course, not possible! Thanks for the tips! Smile