You may think that success hinges on groundbreaking ideas or achieving the impossible, but most success is built on mastering the mundane. It’s about consistently doing the tasks that others shy away from. Whether striving to lose weight by sticking to a daily exercise routine, land a better job by networking and updating your resume, excel in school by studying regularly, or save a million dollars by budgeting and investing wisely, the journey is often far from glamorous and frequently tedious. In most situations, you already know what needs to be done. The real challenge lies in motivating yourself to take action.

Overcoming procrastination is not just about avoiding tasks but mastering the art of taking control. It’s an empowering way to train yourself for success. If you can conquer procrastination, you’ll find that you have the power to achieve nearly anything you set your mind to.

Consider the typical cycle of procrastination:

You begin by contemplating the task at hand. Every successful venture begins with a simple thought. It all starts with the idea of taking action.

You become aware of how the thought makes you feel. Every thought stirs up an emotion. When the feeling is positive, taking action is effortless—that’s why jumping off the couch is so easy to grab a bag of chips. But the motivation isn’t as strong when the thought is less appealing, like getting up to do the household chores.

When a task feels unpleasant, you instinctively avoid it. You likely have your familiar strategies for sidestepping the work. Are you aware of what you do when you’re procrastinating? Take a moment to list the specific actions you take to dodge a task.

You eventually take action when the discomfort of delaying becomes more significant than the discomfort of the task itself. You’ll get around to taking out the trash, finishing your term paper, or applying for that job.

Try approaching unpleasant tasks differently:

When a task feels challenging, view it as an opportunity to develop crucial success skills. This moment truly distinguishes those who excel from those who falter. The least successful individuals often struggle with procrastination, while successful people tackle complex tasks head-on.

Take a moment to pause and acknowledge your feelings. Sit quietly with your discomfort, closing your eyes and breathing deeply. Pay attention to where you sense the unease—whether in your head, chest, or stomach. Gently focus on relaxing that area and releasing the tension you feel.

Commit to spending just five minutes on the task you’re avoiding. It’s manageable for anyone to tackle something for only five minutes. Mastering the art of starting is vital, and you’ll often find yourself continuing well beyond the initial five minutes. Celebrate your accomplishment of making it through those first five minutes, as it’s a significant step towards overcoming procrastination.

Forgive yourself for setbacks. Some days, you succeed, and others, you stumble. Overcoming procrastination and navigating discomfort is a challenging skill to master. But remember, forgiving yourself brings relief and allows you to keep moving forward.

Procrastination is a deeply ingrained human tendency, likely rooted in our evolutionary past, where poor decisions could have serious consequences. Thousands of years ago, our brains needed strong justification before taking action. Today, delaying an unpleasant task seems more sensible if it can be postponed. However, you can choose to act now rather than later. Channel your procrastination urges into a drive for personal growth and success.