How to Overcome Procrastination and Live More Disciplined ?

Date: 2025.07.25

1. How to Overcome Procrastination and Live More Disciplined?

Have you ever found yourself sitting in front of your computer screen, intending to do important work but ending up scrolling through Facebook, TikTok, or watching YouTube instead? Then at the end of the day, you wonder where the time went and why the goals you set still remain unfinished. This is precisely the persistent battle that most of us face: procrastination and lack of discipline.

So how can we overcome this habit and build a disciplined lifestyle? This article will take you from basic understanding of the nature of procrastination to scientifically proven effective methods that help you conquer yourself and achieve your set goals.

2. Why Do We Procrastinate?

To understand why procrastination is so common, we need to look at how the brain works. According to research by neuroscientist Daniel Kahneman, our brain has two main thinking systems:

– System 1: Operates automatically, quickly, seeking immediate comfort. This is the part of the brain that makes you want to watch a movie episode instead of working on a report.

– System 2: Operates slowly, requires effort, focuses on long-term goals. This is the part of the brain that helps you complete important tasks.

The problem is that System 1 is always stronger and dominates most of the time. When faced with a difficult task, the brain automatically seeks to escape discomfort by switching to easy activities that provide immediate comfort.

3. Three Main Causes of Procrastination

a. Fear of Failure

Many people procrastinate because they fear the results won’t meet expectations. Instead of facing the possibility of failure, they choose to procrastinate to “protect” themselves.

b. Perfectionism

Perfectionists often procrastinate because they wait for the “perfect moment” or “perfect idea” to begin.

c. Task Overwhelm

When a task is too large and complex, the brain tends to “freeze” and seek avoidance.

4. The Science of Discipline: Why Some People Are More Successful?

Stanford Marshmallow Research

One of the most famous studies on self-discipline is the “Stanford Marshmallow” experiment conducted by Walter Mischel in the 1960s-1970s. In this experiment, 4-6 year old children were placed in a room with a marshmallow. The experimenter told them: “I will leave for 15 minutes. If you don’t eat this marshmallow, when I return you will get 2 marshmallows.”

Long-term follow-up results showed that children who could wait (about 1/3 of participants) later had:

– SAT scores 210 points higher

– Lower obesity rates

– Fewer drug problems

– Better stress management abilities

This study proves that self-control ability is one of the determining factors for success in life.

Discipline as a “Muscle”

Dr. Roy Baumeister, a psychologist at Florida State University, has proven that discipline is like a “muscle” – it can become fatigued but can also be trained to become stronger. In his studies, participants who performed simple self-control exercises (like sitting up straight, using their non-dominant hand) for 2 weeks significantly improved their discipline abilities in other areas of life.

5. 7 Scientific-Backed Strategies to Beat Procrastination

Rule 1. The 2-Minute Rule

Developed by David Allen in his book “Getting Things Done,” this rule is simple: If something can be completed within 2 minutes, do it immediately.

Why it works: The brain often exaggerates the difficulty of tasks. When you start doing it, you realize it’s not as hard as imagined.

How to apply:

– Reply to short emails immediately upon reading

– Wash dishes right after eating

– Organize your desk at the end of the day

Rule 2. Pomodoro Technique

Developed by Francesco Cirillo in the late 1980s, this technique divides work into 25-minute intervals, separated by 5-minute breaks.

How to implement:

– Choose a specific task

– Set a timer for 25 minutes

– Work with complete focus

– Take a 5-minute break when time is up

– After 4 “pomodoros,” take a longer 15-30 minute break

Research evidence: A 2019 study from the University of Illinois showed that breaking work time into intervals increases efficiency by 25% compared to continuous work.

Rule 3. “Eat the Frog” Method

Principle: Perform the most difficult or important task at the beginning of the day when energy and endurance are at their highest.

Real example: Tim Cook, CEO of Apple, wakes up at 3:30 AM to handle emails and exercise before starting his official workday. This helps him complete the most important tasks when his mind is in optimal condition.

Rule 4. Environment Design

Research by Dr. BJ Fogg at Stanford University shows that environment has a greater influence on our behavior than motivation.

Basic principles:

– Reduce friction for good behavior: Place books where they’re easily visible, prepare workout clothes in advance

– Increase friction for bad behavior: Put your phone in another room when working, uninstall social media apps

Application example: If you want to read more books, place books on your pillow and put the TV remote in a high cabinet. If you want to eat healthier, pre-cut fruits and place them at eye level in the refrigerator.

Rule 5. “Temptation Bundling” Technique

Developed by Katherine Milkman at the University of Pennsylvania, this technique combines an activity you need to do with an activity you want to do.

How to implement:

– Only watch Netflix while exercising

– Only listen to favorite podcasts while doing housework

– Only drink good coffee while working on reports

Effectiveness: Research shows this method helps people maintain good habits 30-40% longer than traditional methods.

Rule 6. Clear Reward and Penalty System

Principle: Create immediate consequences for your actions, instead of waiting for long-term results.

Real examples:

– If you complete weekly goals, buy yourself a small item you like

– If you don’t complete them, donate 100.000 VND to charity

– Use apps like Forest to “plant trees” when focusing on work

6. Creating Habits Instead of Relying on Motivation

According to research by Dr. Wendy Wood at USC, 45% of our daily actions are habits, not conscious decisions.

Habit formation formula:

– Cue (Signal): An event that triggers the habit

– Routine (Habit): The action performed

– Reward (Benefit): The benefit received

Specific example:

– Cue: Waking up

– Routine: Drinking a glass of water

– Reward: Feeling fresh and healthy

7. Overcoming Common Barriers

Barrier 1: “I don’t have time”

Reality: Everyone has 24 hours in a day. The issue is priorities and time management.
Solution: Conduct a “Time Audit” – record all activities for 3 consecutive days to see how time is actually used. You’ll be surprised to discover how much time is “wasted” on unimportant activities.

Barrier 2: “I lack motivation”

Reality: Motivation is an emotion, unstable and unreliable.
Solution: Instead of waiting for inspiration, start with the smallest possible action. Motivation will appear after you begin, not before.

Barrier 3: “ADHD – I can’t focus”

Reality: Even people with ADHD can develop discipline with appropriate methods.
Special solutions:

– Use shorter timers (10-15 minutes instead of 25 minutes)

– Create detailed checklists for all tasks

– Use music to increase focus

– Set fake deadlines earlier than real deadlines

8. Building a Sustainable Disciplined Lifestyle

Start Small

A common mistake is trying to change too much at once.

1% daily principle: Instead of trying to improve 100%, improve 1% each day. After one year, you’ll be nearly 38 times better than at the start (1.01^365 = 37.78).

Track Progress

Research shows that people who track progress are 2-3 times more likely to achieve their goals.

Effective tracking methods:

– Use habit tracker apps

– Keep a simple journal

– Mark X on calendar for each successful day

– Take weekly progress photos

Seek Support

Find a friend with similar goals to track progress together.

9. Signs That You’re Making Progress

First Week:

– Complete 2-3 small tasks each day

– Feel less anxious about work

– Sleep better due to reduced stress about unfinished tasks

First Month:

– Automatically perform some habits without thinking

– Feel less pressure when facing difficult work

– Have more free time due to increased efficiency

3 Months:

– Discipline becomes a natural part of life

– Achieve goals that previously seemed impossible

– Feel more confident and in control of life

10. Conclusion: The Journey of Self-Transformation

Building discipline is a long-term journey, not a sprint. Failure is normal – what matters is getting back on track as quickly as possible instead of blaming yourself.

As Maya Angelou said: “When you know better, do better.” When you successfully overcome procrastination, you’ll have more time for truly important things, less stress, and more pride in yourself.

Start today with the smallest task. Your best version is waiting.