Still Avoiding That One Task? 5 Supportive Strategies to Help You Finally Get It Done

By Tracey Ropp & Erin House

We all have that task. 

The one that lingers on your to-do list longer than you intended. It might be a passion project, an overdue email, or something deeply personal you’ve been avoiding for a while.  Maybe you thought December holidays would be the time to finally make progress, but now that it’s the end of the month you realize it still hasn’t happened. 

As counsellors, we see this all the time. Smart, capable people feeling frustrated with themselves for not getting around to something that really matters. And here’s what we always remind them: procrastination isn’t about laziness. It’s usually about something deeper, like overwhelm, perfectionism, or fear of doing it wrong. 

 Strategies to Help Get It Done

If there’s something you’ve been putting off, here are five gentle, doable ways to finally make time for it. 

1. Try the 10-Minute Start 

Set a timer for 10 minutes. That’s it. Just begin. Even if you stop after 10, you’ll have made progress. 

Why it works: It lowers the emotional barrier to starting. You don’t need to do it all, just take the first step. 

2. Schedule It Like It Matters 

Put it in your calendar like an appointment. Choose a specific day and time, even if it’s just for 15 or 30 minutes. 

Why it works: You’re giving the task a real place in your day instead of waiting for “free time.” 

3. Pair It with Something You Enjoy 

Make the task more pleasant by pairing it with something you like, such as music, tea, comfy clothes, or a walk afterward. 

Why it works: It creates a more positive emotional experience, which helps reduce resistance. 

4. Tell Someone (and Ask Them to Check In) 

Say it out loud: “I want to get this done this week.” Ask someone kind to check in. 

Why it works: Gentle accountability helps you stay on track without shame or pressure. 

5. Break It into Micro-Tasks 

What feels like one big thing is usually a handful of smaller, clearer steps. Write them out and start with just one. 

Why it works: Clarity reduces overwhelm. You know exactly what to do next. 

Final Thought 

You don’t need to be perfect. And you don’t need to wait for the “right” time. Just one small, honest step forward is enough. 

If this resonated with you and you’re ready to feel more focused, capable, and clear, we’d love to help.  We support clients with motivation, time management, and the emotional weight behind procrastination. You don’t have to figure it out alone. Learn more or schedule an appointment.

The ideas shared in this post are for general reflection and informational purposes. Everyone’s needs are different, and this content isn’t meant to replace personalized or professional support. If you’d benefit from one-on-one guidance, consider reaching out to us, or another qualified professional. In our independent private practices we offer counselling and psychotherapy virtually to individuals living in Ontario, Canada.