Cheers to the start of 2025—a new year full of opportunities to set goals and tackle projects. But let’s be honest, some of these goals—both personal and professional—may already be slipping further down your to-do list. And a few? Well, they haven’t even been touched yet.
So what’s the real reason behind those unfinished goals? Chances are, it’s a mix of procrastination and everyday distractions at home that make it tough to stay on track. The truth is, we all struggle with putting things off from time to time. Thankfully, we’ve connected with some experts who share their practical strategies to help you create a distraction-free space at home, overcome procrastination, and make 2025 your most productive year yet. So, whether you’re struggling with procrastination in Seattle, WA, Austin, TX, Kansas City, KS, or anywhere else in the world, these tips will help you stay focused and get back on track.
1. Gain momentum with quick wins
Don’t underestimate how starting your day on the right note can help you stay focused and avoid procrastination. You might be wondering, “What does that even look like?” Well, here are some tips to help you kick off your day the right way.
Mo Wolfe, wellness coach and owner of Evolution Pilates in Long Island, NY suggests, “Starting your day with a simple yet powerful act: making your bed. This small, deliberate task creates an immediate sense of accomplishment and sets the tone for an organized, productive day. It’s a reminder that even small wins can build momentum for tackling bigger challenges.”
Andrea Magda, owner of Satsang Yoga Studio, agrees and adds that these quick wins—whether it’s working on a task, practicing yoga, tackling a work project, or even doing a household chore—add up over time. They help you build momentum, boost motivation, and prevent small tasks from piling up. Plus, they help alleviate decision fatigue by giving you a sense of accomplishment throughout the day.
2. Eliminate all distractions
Distractions can seriously derail productivity, whether you’re working from home, heading to the office, or juggling a side project. “If you do all the work to get in the zone and then get distracted, it’s incredibly frustrating,” says Greg Faxon, Peak Performance Coach for Entrepreneurs. His advice? “Turn off your phone or put it on Do Not Disturb, disable notifications on your computer, and block distracting sites using an app like Freedom. If you need a change of scenery, head to a coffee shop to reset.”
Mahjooba (MJ) Bianchi, PMP Coach and Instructor at 3T Career Institute, adds, “If social media is your main distraction for overcoming boredom, you can use the 5-Second Rule to help. Simply count backward—5, 4, 3, 2, 1—and as soon as you hit “1,” close the social media app and open your work. This interrupts your brain’s default avoidance pattern and helps you refocus. Even committing to work for just 10 minutes can break the procrastination loop and start building momentum.”
3. Prioritize with a focused system
One of the main reasons we procrastinate is because our to-do lists can feel overwhelming. With so many tasks on our plate, it’s easy to get stuck or avoid making progress. The key to breaking through this is prioritizing your tasks in a way that helps you focus on what matters most. We’ve listed three powerful strategies to help you reduce the feeling of being overwhelmed and make it easier to take action, so you can tackle your day with more focus and less stress.
Use the priority matrix
One of the biggest reasons we procrastinate is because our to-do lists are overwhelming. Maria Medina, founder of The Coaching Network, suggests, “Use a priority matrix to sort through your tasks, dividing them into four categories:
- Let’s Go!: Urgent and important tasks to do immediately.
- Eat That Frog: Crucial but difficult tasks to tackle first.
- Group or Delegate: Tasks that can be combined or handed off to others.
- Convert or Ditch: Low-priority items that can be eliminated or rescheduled.
This approach helps you focus on what truly matters, making it easier to take action rather than get lost in a sea of tasks.”
Write it down to make it stick
It might sound old-school, but Anastasiya Goers, Pilates marketing specialist, web designer, and founder of Pilates Bridge swears by the power of writing goals by hand. “Even in our digital age, this simple act can make a huge difference. Writing your goals (both personal and work-related) in a planner or bullet journal gives you something tangible to look at, helping to keep your priorities front and center. Plus, the act of writing things down strengthens your memory and gives you a sense of accomplishment when you check off completed tasks.”
Break big tasks into manageable steps
Large projects can feel like a mountain you’ll never climb, but Dr. Deborah Bloom Founder/Executive Director of Thrive Counseling Center suggests breaking them into smaller, more manageable pieces. “Instead of focusing on the enormity of the task, ask yourself, ‘What’s one thing I can do right now to move forward?’ Tackling just two minutes of work can help you get the ball rolling, and once you’re in motion, it’s easier to keep going. Sometimes, big projects can feel so overwhelming that it’s tempting to procrastinate.”
4. Boost productivity with simple strategies
Staying focused and overcoming procrastination doesn’t always require drastic changes—sometimes, the smallest adjustments—whether that’s decluttering your home office or working in blocks—can make a big difference. Here are a few easy tips that can help you focus better and make more progress throughout your day.
Start small with the 5-minute rule
If you’re struggling to start, sometimes all it takes is committing to just five minutes of work. Carey Bentley, CEO of Lifehack Method, calls this the ‘5-minute rule.’ “Set a timer and work on a task for just five minutes. Once you get started, it’s often easier to keep going. Breaking through that initial mental barrier can help you build momentum for the rest of the task.”
Use time blocks for better focus
Shaina Feingold, LCSW, PMH-C, mental health therapist and owner of Mindful Reflections Therapy in Boca Raton, FL recommends time blocking as a way to stay on track. “By scheduling specific, uninterrupted time slots for each task, you can focus on one thing at a time without the temptation to multitask. This method not only helps you stay organized but also reduces the stress of trying to juggle too many things at once.”
Align your work with your brain’s natural rhythms
Dr. Keri Chiappino DC, DACNB, BCN, chiropractic neurologist, neurofeedback specialist, and owner of New Beginning Wellness Center and Braincore Clinic, advises aligning your work with your brain’s natural 90-minute cycles to improve focus and productivity. “Research shows the brain performs best in 90-minute intervals, followed by a brief rest,” she explains. “By working in focused blocks and taking 10-15 minute breaks to recharge, you can optimize your mental energy.” Adding mindfulness or deep breathing during your breaks can further enhance your brain’s ability to refocus and maintain attention.
5. Take breaks, but get moving
Breaks are essential for boosting productivity and maintaining focus while avoiding procrastination. Karen Wilder, Pilates instructor and owner of Wilder Pilates near Kansas City, KS has found that getting up and moving is one of the best ways to reset. Whether it’s taking a walk, booking a class at Wilder Pilates, doing some housework, or hitting the gym, moving your body gets your mind off the task at hand and helps you recharge. The key is to do something active—physical movement can give you the energy and mental clarity to dive back into your work with fresh focus. Here are some ideas to keep you moving throughout the day.
Try a 10-minute pilates class
The Houston, TX Core & Soul Studio team says, “One powerful way to stay focused and productive throughout the day is by incorporating pilates into your routine. Pilates not only strengthens your core and improves posture, but it also enhances your mind-body connection. This increased awareness helps you stay present and energized during work. A simple strategy: try doing a 10-minute Pilates session in the morning to activate your muscles and center your mind. It can boost your energy levels and set a productive tone for the day. Plus, taking short breaks for stretching or breathing exercises during long tasks can help maintain focus and reduce fatigue.”
Practice deep breathing and gentle yoga
Courtenay Brown, owner and founder of Shabach Yoga believes productivity starts with mindfulness. Incorporating short mindfulness breaks into your day—like five minutes of deep, focused breathing or gentle yoga stretches—can help reset your mind and reduce stress. This practice fosters clarity and focus, enabling you to tackle tasks with greater efficiency and a calm, grounded approach.
Join a good gym that’s convenient
Bryan McNee of Kentucky Gym emphasizes that your body was designed to be in motion. Getting to the gym three to five times a week and taking long walks in between gym visits can make a significant impact on your overall productivity. He suggests choosing a gym close to home to avoid the time spent in traffic, which can often be an easy excuse to skip workouts. Regular movement helps keep both your body and mind energized, supporting greater focus and efficiency throughout the day.
6. Take control of your professional development
Nick Corcodilos, headhunter, management consultant, and author of Ask The Headhunter: Reinventing The Interview to Win The Job (Penguin/Plume), suggests that to take control of your career and avoid procrastination, you just need to put yourself out there. Attend relevant professional events, and be sure to pay your own way. Sit up front at the best presentations, and be the first to approach the presenter. Talk shop to establish your credibility, and then ask for advice on the best companies to work for. Find out who from those companies is at the event so you can learn more. When you meet those people, drop the presenter’s name, express your interest in a job, and ask for a brief meeting while you’re in town. By actively engaging at these events, you’ll take a significant step toward shaping your career.
7. Don’t assume in-office work means productivity
Some may think that just because you’re at work, you’re automatically productive and not affected by procrastination—but that’s far from true. Simply being in the office or working from home doesn’t guarantee you’re using your time effectively. Distractions—whether it’s endless notifications, back-to-back meetings, background noise, or even internal worries—can easily derail your focus. That’s why it’s important to stay proactive about productivity. Isabella Berti, Content Manager at LeggUP, suggests ending every meeting with clear, actionable next steps. When everyone knows exactly what they need to do and by when, it cuts down on confusion and turns ideas into real action. This clarity helps maintain focus, keeps the team on track, and significantly reduces the chance of procrastination, even when you’re physically at work.
8. Look beyond financial results for motivation
Scott Steinberg, Futurist and Keynote Speaker at FutureProof Strategies, suggests finding three to five things you can learn an gain from every opportunity, no matter the financial outcome For example, starting that blog or writing that book you’ve been putting off may not lead to bestseller results right away, but it could introduce you to new audiences, showcase your expertise to clients, and sharpen your skills. By thinking a few steps ahead and focusing on the bigger picture, you can make even the biggest tasks feel more manageable and reduce procrastination.
Creating a distraction-free space at home and overcoming procrastination
Overcoming procrastination this year is all about finding the right approach that works for you. It’s important to remember that productivity isn’t about being perfect—it’s about making steady progress, no matter how small. With these strategies in place, you’ll be better equipped to tackle your goals and make 2025 a year of focus and achievement.