Welcome to the beginning of 2025—a fresh year brimming with possibilities to set objectives and tackle projects. However, let’s face it, some of these goals—both personal and professional—might already be slipping down your to-do list. And a few? Well, they haven’t even been touched yet.
So what’s really behind those unfinished goals? It’s likely a combination of procrastination and daily distractions at home that make it challenging to stay on track. The truth is, we all struggle with delaying tasks from time to time. Fortunately, we’ve reached out to experts who share practical strategies to help you establish a distraction-free environment at home, conquer procrastination, and make 2025 your most productive year yet. Whether you’re battling procrastination in Seattle, WA, Austin, TX, Kansas City, KS, or anywhere else in the world, these tips will assist you in staying focused and getting back on course.
1. Begin with Small Wins
Don’t underestimate how starting your day positively can help you maintain focus and avoid procrastination. You might be wondering, “What does that look like?” Well, here are some tips to help you kickstart your day on the right foot.
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, intentional task creates an immediate sense of achievement and sets the tone for an organized, productive day. It serves as a reminder that even small victories can generate momentum for tackling larger challenges.”
Andrea Magda, owner of Satsang Yoga Studio, agrees and adds that these quick wins—whether it’s working on a task, practicing yoga, handling a work project, or even completing a household chore—accumulate over time. They help you build momentum, boost motivation, and prevent small tasks from piling up. Additionally, they help alleviate decision fatigue by providing a sense of accomplishment throughout the day.
2. Minimize Distractions
Distractions can significantly hinder productivity, whether you’re working from home, going to the office, or managing a side project. “If you put in the effort to get into 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 set it to Do Not Disturb, disable notifications on your computer, and block distracting websites 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 primary distraction for combating boredom, you can employ the 5-Second Rule to help. Simply count backward—5, 4, 3, 2, 1—and once you reach “1,” close the social media app and shift your focus to work. This disrupts your brain’s default avoidance pattern and helps you refocus. Committing to work for just 10 minutes can break the cycle of procrastination and start building momentum.”
3. Prioritize with a Strategic System
One of the main reasons for procrastination is the feeling of being overwhelmed by our to-do lists. With numerous tasks on our plate, it’s easy to get stuck or avoid making progress. The key to overcoming this is prioritizing your tasks in a way that helps you concentrate on what’s most important. We’ve outlined three effective strategies to help you reduce the sense of being overwhelmed and make it simpler to take action, allowing you to approach your day with more focus and less stress.
Utilize the Priority Matrix
One of the major reasons for procrastination is the overwhelming nature of our to-do lists. Maria Medina, founder of The Coaching Network, recommends, “Use a priority matrix to categorize your tasks into four groups:
- Let’s Go!: Urgent and important tasks requiring immediate action.
- Eat That Frog: Critical but challenging tasks to address first.
- Group or Delegate: Tasks that can be combined or delegated to others.
- Convert or Ditch: Low-priority items that can be eliminated or rescheduled.
This approach helps you concentrate on what truly matters, making it easier to take action rather than getting lost in a sea of tasks.”
Write it down for Better Retention
Anastasiya Goers, Pilates marketing specialist, web designer, and founder of Pilates Bridge, swears by the power of handwritten goal setting. “Even in this digital age, the simple act of writing goals by hand can make a significant difference. Recording your goals (both personal and work-related) in a planner or bullet journal provides a tangible reminder, helping you keep your priorities in focus. Additionally, writing things down enhances your memory and gives you a sense of accomplishment when checking off completed tasks.”
Break Large Tasks into Smaller Steps
Large projects can seem like insurmountable mountains, but Dr. Deborah Bloom, Founder/Executive Director of Thrive Counseling Center suggests breaking them down into smaller, more manageable chunks. “Instead of focusing on the enormity of the task, ask yourself, ‘What’s one thing I can do right now to make progress?’ Completing just two minutes of work can kickstart your momentum, and once you’re in motion, it becomes easier to continue. Sometimes, large projects can feel so overwhelming that it’s tempting to procrastinate.”
4. Enhance Productivity with Simple Techniques
Improving focus and conquering procrastination doesn’t always necessitate drastic changes—sometimes, minor adjustments—such as organizing your home office or working in time blocks—can make a significant impact. Here are some straightforward tips that can help you concentrate better and make progress throughout your day.
Start Small with the 5-Minute Rule
If you’re finding it challenging to begin, sometimes committing to just five minutes of work is all it takes. Carey Bentley, CEO of Lifehack Method, refers to this as the ‘5-minute rule.’ “Set a timer and work on a task for only five minutes. Once you start, continuing is often easier. Breaking through that initial mental barrier can help you build momentum for the rest of the task.”
Utilize Time Blocks for Improved Focus
Shaina Feingold, LCSW, PMH-C, mental health therapist and owner of Mindful Reflections Therapy in Boca Raton, FL recommends time blocking as a method to stay on target. “By scheduling specific, uninterrupted time slots for each task, you can focus on one task at a time without the temptation to multitask. This strategy not only helps you stay organized but also reduces the stress of trying to juggle multiple things simultaneously.”
Align Work with Natural Brain Rhythms
Dr. Keri Chiappino DC, DACNB, BCN, chiropractic neurologist, neurofeedback specialist, and owner of New Beginning Wellness Center and Braincore Clinic, suggests syncing your work with your brain’s natural 90-minute cycles for improved focus and productivity. “Research indicates that the brain functions best in 90-minute intervals, followed by a brief break,” she explains. “By working in focused blocks and taking 10-15 minute breaks to recharge, you can optimize your mental energy.” Incorporating mindfulness or deep breathing during your breaks can further enhance your brain’s ability to refocus and sustain attention.
5. Take Breaks, but Stay Active
Breaks are crucial for enhancing productivity, maintaining focus, and avoiding procrastination. Karen Wilder, Pilates instructor and owner of Wilder Pilates near Kansas City, KS has discovered that getting up and moving is one of the most effective ways to reset. Whether it’s going for a walk, attending a class at Wilder Pilates, doing some household chores, or hitting the gym, physical activity shifts your focus from the current task and helps you recharge. The key is engaging in active pursuits—physical movement can provide the energy and mental clarity necessary to dive back into your work with renewed focus. Here are some suggestions to keep you active throughout the day.
Attempt a 10-Minute Pilates Session
The Houston, TX Core & Soul Studio team suggests, “One effective method to maintain focus and productivity throughout the day is by incorporating pilates into your routine. Pilates not only strengthens your core and enhances posture, but it also improves your mind-body connection. This heightened awareness helps you remain present and invigorated during work. A simple strategy: try a 10-minute Pilates session in the morning to activate your muscles and center your mind. It can boost your energy levels and establish a productive tone for the day. Additionally, taking brief breaks for stretching or breathing exercises during extended tasks can help sustain focus and reduce fatigue.”
Practice Deep Breathing and Gentle Yoga
Courtenay Brown, owner and founder of Shabach Yoga believes productivity starts with mindfulness. Integrating short mindfulness breaks into your day—such as five minutes of focused deep 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 Convenient Gym for Regular Movement
Bryan McNee of Kentucky Gym emphasizes that your body thrives on motion. Visiting the gym three to five times a week and taking leisurely walks between gym visits can significantly impact your overall productivity. He recommends selecting a gym close to your residence to avoid time wasted in traffic, which can often serve as an easy excuse to skip workouts. Regular physical activity helps keep both your body and mind energized, supporting enhanced focus and efficiency throughout the day.