How to Eliminate Procrastination and Take Action

“Action is the foundational key to all success.”
– Pablo Picasso

I have been dragging my feet about writing this newsletter. A few months ago, I surveyed my readers about topics they would like me to cover. One reader asked me to cover procrastination. I have been procrastinating for two months now to get this topic covered. Today, I am taking action and completing this newsletter.

Action beats hesitation. Action wins out over delay. Action helps us overcome our fears.

Procrastination is the silent killer of dreams. It keeps us stuck, waiting for the perfect moment—but that moment never comes.

The solution? We must control our time, eliminate distractions, and build momentum through action.

What Causes Procrastination?

One of the leading causes of procrastination comes from trying to force ourselves to focus on the goals of others instead of our own.

I feel this battle inside all the time. I work from 9 to 5 to put food on the table, put clothes on my kid’s backs, and pay for school. I love helping people with the content I create on The Day Warrior. There is no better feeling than working towards my goals associated with my own company. It is very easy to procrastinate about a budget discussion or project from 9 to 5 because that is someone else goal.

Have you experienced this before? What are some of the scenarios?

Prioritizing others over yourself: Are you constantly fulfilling obligations, helping others, or working on someone else’s vision, leaving no time for your progress or goals? This can also happen when external demands dictate your schedule; it’s easy to feel drained and push your goals aside.
Lack of Personal Ownership: You may not feel personally invested if you’re always working toward someone else’s dreams (such as a boss’s project or a family expectation). This creates a lack of emotional connection and makes tasks feel like chores, leading to procrastination.
Trapped in Roles that Do not Align with Us: What if you’re working on something you don’t believe in or aren’t passionate about? Procrastination can be a subconscious way of resisting it. You might delay tasks because, deep down, you’re not aligned with the goal you’re pursuing. This especially happens when the work you are being asked to do does not fit your values.
You’re in a Cycle of Reacting Instead of Creating: If your day is filled with reacting to emails, requests, and other people’s needs, you’re constantly playing defense. This leaves little mental space to focus on your own goals proactively.

Maybe part of the solution to procrastination comes from this quote from Steve Jobs.

“Your time is limited, so don’t waste it living someone else’s life.”
– Steve Jobs

What are Some Other Causes of Procrastination?

Procrastination isn’t just about being lazy or unmotivated—it’s often a more profound issue rooted in psychological and emotional barriers.

Here are some of the key reasons why we procrastinate:

Fear of Failure or Success: Sometimes, we delay tasks because we fear failing. We avoid starting because failure feels like a personal reflection of our abilities. On the flip side, fear of success can also cause procrastination—because success comes with expectations, responsibility, and sometimes, pressure to maintain high performance.
Perfectionism: Trying to be perfect before executing is one of the most significant causes of procrastination. I used to see this all the time when I was studying in Japan. Many of my friends would try to perfect new Japanese phrases before using them in real-life situations. The reality is that practice makes perfect. You have to take action to improve.

If you believe something must be done perfectly, you might put it off until you feel “ready”—which often means never starting. Perfectionism leads to overthinking, excessive planning, and a fear of judgment, making it harder to take action.
Lack of Clear Goals & Priorities: When tasks feel vague or overwhelming, our brains struggle to prioritize them. Without clear direction, procrastination becomes an easy way to delay decisions. Sometimes, our goals are unclear, and the only path to clarity is to execute in small incremental steps until the fog clears and we gain more clarity.

I used to believe that motivation was the key to success. If I could figure out how to stay motivated all the time, everything would fall into place. I searched endlessly—watching YouTube videos, reading books, and following high achievers—thinking they had some secret to staying motivated 24/7.

I’d see someone crushing it online and think, “Wow, that guy is so motivated. If only I could feel like that every day.”

And when I didn’t feel motivated? I assumed something was wrong.I even believed that my lack of clear goals was the reason for my low motivation. If I could define my goals better, motivation would come. But here’s what I realized:

Motivation Is Just an Emotion—It’s Unreliable. Discipline is what keeps you moving forward regardless of how you feel. It separates those who succeed from those who wait for the perfect moment.

Taking action, not waiting for motivation, was the key to clearly understanding, defining, and modifying my goals and priorities.
Instant Gratification & Distractions: Today, social media and the instant dopamine hits we get from YouTube, Instagram, and TikTok are much easier than putting in the effort to accomplish the work we need to do.

Our brains are wired to seek pleasure and avoid discomfort. Social media, entertainment, and other distractions provide immediate satisfaction, while long-term goals require delayed gratification. We procrastinate because distractions feel good right now, while work often feels like effort.
Mental Overload and Decision Fatigue: Mental overload and decision fatigue are common in my life. Things can get hectic when making decisions, solving problems, executing my 9-to-5, being present for my family, and promoting The Day Warrior.

When you have too many choices or too much on your plate, your brain resists making decisions. This leads to analysis paralysis—where you overthink instead of taking action.

Procrastination often happens when we’re overwhelmed, disconnected from our goals, or stuck in a cycle of reacting instead of creating. The key to breaking free? Take ownership of your time, set clear priorities, and take small but consistent action.

How Do We Overcome Procrastination?

Piece of cake, right? Here are three quick hints to get you unstuck right now. These are things I do when I am stuck in procrastination mode.

Part of overcoming procrastination is to maintain discipline and execute.

These are three short-term actions that I use regularly to get unstuck:

Go for a walk. Walking, especially in nature, boosts creative thinking and problem-solving, changes our current mental state to a new one, and gets us “unstuck,” and execution can continue.
Engage in trusted friends/mentors. Engage with successful, intelligent, motivated friends and mentors. You can leverage this group of people to pull yourself out of temporary lapses in discipline. Having a group of people that hold you accountable is an excellent kick in the butt when you are procrastinating.
Focus on getting small wins. We all know getting started is the hardest part. If discipline is slipping and you procrastinate, it is okay to go for a small win and build positive momentum.

How Does a Navy Seal Overcome Procrastination?

Jocko Willink, a former Navy SEAL, leadership expert, and author of Discipline Equals Freedom and Extreme Ownership, is known for his no-excuses approach to productivity and discipline. While he doesn’t explicitly talk about struggling with procrastination in the same way others do, he acknowledges that everyone—even the most disciplined people—faces moments of hesitation.

Jocko doesn’t frame procrastination as a personal struggle; instead, he treats it as an obstacle that must be crushed immediately. His philosophy is simple: “Discipline equals freedom.”

He believes that waiting for motivation or the right moment is a trap and that the only way to beat procrastination is through action, routine, and time ownership.

One of his most famous anti-procrastination tactics is his approach to early morning discipline—getting up at 4:30 AM daily. His mindset is that if you win the morning, you set the tone for the rest of the day.

The “Just Do It” Mindset: Jocko doesn’t waste time overthinking. His advice for procrastination? Stop thinking and start doing.

Example: If you don’t feel like working out, go anyway. If you don’t feel like starting a project, take the first step immediately.

Why does this work? Procrastination thrives on hesitation. The longer you wait, the harder it becomes to start.
Detach from Emotion – Don’t Negotiate with Yourself: Jocko teaches that procrastination happens when emotions dictate our actions. Instead of debating whether you feel likedoing something, execute.

Example: If you are tired, it doesn’t matter; work anyway. If you don’t feel ready, it’s too bad.

Why does this work? Procrastination is emotional, but discipline is logical. Train yourself to act regardless of how you feel.
Break it Down and Just Move: Even Jocko understands that overwhelming tasks can make you want to delay. His solution? Break it down into the next small action.

Example: If writing a book seems impossible, write just one sentence. If a workout feels too difficult, start with one push-up.

Why it works? Small movements create momentum; once you start, you’re already on the path to completion.

Taking action has helped me a lot. I learn a lot by doing, and I find it difficult to logically think through some decisions unless I take action and see how some options I am comparing play out.

When I set up my promo store to support The Day Warrior, there were many product design questions I could not answer until I got the store up and running and ordered a few sample products to review. I could not “think” of a way to find a solution. I had to take concrete action to learn, feel, and experience the options.
Create a No-Excuse Environment: Jocko emphasizes ownership—meaning, if you want results, you must eliminate distractions and take control.

Example: If you are easily distracted by your phone or social media, put your devices in another room or go for a walk and leave them at home. If you have difficulty waking up early, set your alarm clock on the other side of the room.

Why does this work? Your environment plays a huge role in productivity. Do things (ACTIONS) that make it impossible to procrastinate.

What Does a Cartoonist Say About Procrastination?

Scott Adams, the creator of Dilbert and author of How to Fail at Almost Everything and Still Win Big, has spoken about procrastination and how to overcome it. Unlike Jocko Willink’s discipline-first approach, Adams offers a more practical, system-based strategy to deal with procrastination.

Adams admits that he, like most people, struggles with procrastination. Instead of relying on willpower or discipline alone, he designs systems that make action easier and procrastination harder.

One of his most significant insights? “Goals are for losers, systems are for winners.”

Scott’s approach resonates with me a lot, and I have implemented many of his ideas into my daily habits and systems.

Scott offers the following strategies to overcome procrastination:

Replace Goals with Systems: Adams argues that procrastination often happens when we focus too much on a big, intimidating goal instead of creating a system of small, repeatable actions.

Examples: Similar to Jocko’s book-writing example above, instead of saying, “I want to write a book,” create a system where you write for 10 minutes daily without worrying about the outcome. Similarly, instead of saying, “I want to lose weight,” commit to eating healthier foods daily and moving more rather than aiming for a specific number on the scale.

Why does this work? A goal feels like a daunting, distant outcome, making procrastination easier. A system turns progress into something you do automatically, reducing the friction of getting started.

Shifting from goals to systems was indeed a game-changer in my life. Goals can feel distant and overwhelming, but systems ensure that progress happens daily—no matter what. Goals and motivation were often elusive, and a lack of goals usually kept me from taking action.

Systems removed my need for motivation. Instead of chasing significant outcomes, when I created daily habits and processes, I could naturally take smaller actions that lead to making decisions or success. Once I got momentum, everything felt more manageable and more sustainable.
Trick Yourself with Energy Management: Adams believes people procrastinate when they attempt difficult tasks at the wrong time of day. Instead of forcing himself to do deep work when he has no energy, he structures his day around his natural energy levels.

Examples: If you’re a morning person, tackle essential tasks early when your energy is highest. If you procrastinate in the afternoon, use that time for low-energy tasks like emails or admin work.
Why does this work? By aligning work with your natural energy cycles, you reduce resistance and make starting easier.
The “Just Get in Motion” Trick: Instead of forcing himself to do something, Adams tricks his brain by focusing on starting the process—no pressure, just movement.

Examples: If he needs to go to the gym but doesn’t feel like it, he tells himself to drive to the parking lot. Once he’s there, he naturally walks in and works out. If he needs to write but doesn’t want to, he tells himself to open his laptop and write one sentence. Often, that leads to writing much more.

Why does this work? Action precedes motivation. Once you start moving, your brain follows along, and momentum builds.

This is my go-for-a-walk approach, which works so well. When I am stuck, I almost habitually stand up and go for a walk. When I am stuck in a state of procrastination, or my brain is in analysis paralysis—overthinking, making excuses, and resisting action. Sitting still only reinforces this. Walking breaks that cycle by creating momentum in the easiest way possible.

Walking forces me to stop overanalyzing (thinking) and start moving.
Reduce Decision Fatigue with Pre-Made Routines: Adams emphasizes that people procrastinate because they waste mental energy deciding what to do. To eliminate this, he pre-plans his routine to remove decision-making friction.

Example: He eats the same breakfast daily to save mental energy for creative work. He schedules deep work at the same time every day, so there’s no debate about when to start.

Why does this work? When you automate the start of your tasks, procrastination has no room to creep in.

I have implemented this into my weekend routine. Every Saturday and Sunday morning, I wake up early, head to the local coffee shop, order a cup of coffee, and put in at least two hours of good content-creation effort before my family wakes up. This has become nearly automatic for me. It is an effortless habit that I look forward to.

Scott Adams’ overall takeaway on procrastination? Instead of relying on willpower, Adams designs systems that make taking action easier than procrastinating. His biggest lesson? “The easiest way to avoid procrastination is to make starting effortless.”

The 5-Minute Rule: Just Get Started

One of the biggest reasons we procrastinate is because tasks feel overwhelming. Our brains trick us into thinking that starting requires massive effort—so we put things off.

Another possible solution? The 5-Minute Rule. This is very similar to Scott Adams’ “Just Get in Motion.” The basic concept is that once you start moving, it becomes easier to push right through procrastination.

Tell yourself you’ll work on the task for just 5 minutes. Once you start, you’ll often keep going—because starting is the hardest part. Even if you stop after 5 minutes, you’ve still taken action, which reduces resistance for the next session. Example: The next time you feel stuck, tell yourself: “I’ll just do this for 5 minutes.” Set a timer, start the task, and see where it takes you.

Why It Works: This technique leverages the Zeigarnik Effect—a psychological principle that states our brains dislike unfinished tasks. Once you begin, your brain naturally wants to continue.

Final Thoughts

There is power in action and systems.

Procrastination, distractions, and hesitation are common struggles—but they don’t have to define you. The most successful people in history, from Jocko Willink to Scott Adams, have faced procrastination. The difference? They found ways to move forward despite it.

“Don’t count on motivation. Count on discipline.”
– Jocko Willink

The key to overcoming inaction is not willpower—it’s building systems that make action easier:

Use the 5-Minute Rule—Just start, and momentum will follow.
Eliminate distractions—Create an environment that fuels deep work.
Shift from goals to systems—Success isn’t about a finish line, but about habits that compound over time.
Take ownership—Procrastination often stems from working on others’ goals instead of your own. Define your own path.

What approach are you going to take?

What action are you going to take?

The Day Warrior

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