How to Get Motivated and Stop Procrastinating: A Gentle Guide from a Clinical Hypnotherapist

Feeling stuck? You’re not alone

Do you ever tell yourself, “I’ll start tomorrow,” even though you really want to get something done today? If that sounds familiar, take a deep breath—you’re not the only one. Procrastination is something we all experience from time to time. The good news is that with a few gentle changes, you can retrain your mind, find your motivation again, and start feeling productive—calmly and confidently.

In this article, I’ll share the same methods I use with clients in my therapy practice. They’re simple, compassionate steps you can use at any age or stage of life. And if you’d like an extra helping hand, I’ll explain how my Improve Motivation & Stop Procrastinating MP3 download can make these changes even easier to maintain.

Why we procrastinate (and why it’s not your fault)

Many people assume procrastination means laziness or lack of discipline—but in reality, it’s often a kind of self-protection. When a task feels too big, too uncertain, or emotionally uncomfortable, your mind instinctively looks for an escape route.

Sometimes it’s fear of failure, sometimes it’s perfectionism, or maybe it’s the feeling of not being “ready.” Your mind sees the task as a potential source of stress, so it steers you toward safer, easier distractions.

It’s important to remember that procrastination isn’t a flaw in your character—it’s a learned pattern. Once you understand why it happens, you can start to replace avoidance with gentle action.

Five kind steps to get motivated and stop putting things off

1. Be kind to yourself first

When you notice you’re procrastinating, resist the urge to scold yourself. Criticism only reinforces avoidance. Instead, speak to yourself as you would a good friend. Say something like, “It’s okay—I’m feeling stuck, but I can still take one small step.”

That small moment of self-compassion shifts your brain from self-defense mode into problem-solving mode.

2. Start small—really small

If a task feels too big, shrink it down. Tell yourself you’ll just do five minutes. Often, once you begin, you’ll find the energy to continue naturally. Even the tiniest start—opening a document, washing one dish, or making a single phone call—is progress.

3. Create a cue or ritual

Our brains respond well to consistency. Try having a small routine that signals, “Now I begin.” That could be something as simple as making a cup of tea, taking three deep breaths, or lighting a candle before you start. Over time, this ritual trains your mind to move into focus mode more easily.

4. Reconnect with your “why.”

Think about why this task matters to you. Will finishing it bring relief, pride, or a sense of achievement? Will it make your life easier, calmer, or more enjoyable? Visualise how it will feel when it’s done—this positive emotional picture can help push you through the initial resistance.

5. Reward progress and stay accountable

Don’t wait until everything’s perfect to celebrate. Each small step deserves recognition. You might give yourself a short break, mark your progress on a list, or tell a supportive friend about what you’ve achieved. Accountability helps motivation stick, and rewards keep your brain interested in repeating the behaviour.

When motivation feels impossible

Even with the best intentions, some days feel heavy—motivation disappears, and procrastination wins. That’s completely normal.

On those days, remind yourself: it’s okay to rest. Sometimes your body or mind genuinely needs recovery. Try doing something restorative—a short walk, a nap, or simply breathing deeply for a minute or two.

If you can, lower your expectations. Instead of “I must finish this,” aim for “I’ll just start.” Five minutes of effort is always better than none. You may surprise yourself once you get going.

You can also use supportive tools, such as my Improve Motivation & Stop Procrastinating MP3, which is designed to quiet inner resistance, reduce overthinking, and help your mind feel calm and capable.

And finally, if you do procrastinate, don’t treat it as a failure. Ask yourself gently: What stopped me?  Was it fear, confusion, or tiredness? Once you know, you can address it with kindness instead of guilt.

How Self-Hypnosis can help you build new habits

After working with clients for many years, I’ve learned that willpower alone isn’t enough. We need to work with the subconscious mind—the part that drives habits and emotional reactions.

My Improve Motivation session uses guided relaxation and positive suggestion to help you:

• Release mental resistance and self-criticism

• Strengthen focus and persistence

• Build positive associations with taking action

• Feel calmer and more in control when you start tasks

  
  

You can listen to it in the morning, before starting work, or in the evening to reinforce your progress. Think of it as a friendly nudge from your inner coach—gentle, encouraging, and effective over time.

Real-life examples of procrastination

Here are a few everyday ways these ideas can work:

• A student who can’t face starting an essay decides to spend just seven minutes writing the introduction—and ends up finishing two pages.

• A small-business owner lights a candle before opening emails. The familiar ritual eases tension and signals the mind to focus.

• A parent overwhelmed by housework decides to pick up one item and tidy it away. Within ten minutes, the whole room looks better.

• A retiree sets a timer for 15 minutes each morning to work on a creative hobby—and finds a new rhythm that feels rewarding and peaceful.

Each example shows how small actions can build momentum and reshape habits.

Common challenges—and gentle ways to move past them

There are a few patterns I see again and again in clients who struggle with procrastination. Let’s look at each one and how you can gently turn it around.

“I’ll wait until I feel motivated.” This is one of the biggest traps. Motivation often follows action—it doesn’t usually appear first. Begin anyway, even for a minute. Once you start, energy often builds naturally.

“What if I fail?” Fear of getting it wrong is a huge reason we delay. Remember, mistakes are part of progress. It’s better to move forward imperfectly than stay stuck waiting for perfection.

“I’m too tired.” Sometimes this is genuine fatigue, but often it’s emotional exhaustion from pressure or overthinking. Take a short rest, breathe, or use your MP3 session to reset your energy before restarting.

“I don’t know where to start.” When everything feels messy, pick one small task and do just that. You can’t do everything at once — but you can always do something. Clarity grows as you act.

Remember, procrastination thrives on overwhelm. Simplicity and kindness dissolve it.

A simple plan to begin today

1. Pick one task you’ve been avoiding.

2. Break it into the tiniest step possible.

3. Choose a small cue or ritual to start.

4. Take action—even if it’s only for five minutes.

5. Acknowledge your progress and celebrate it.

6. Listen to the Improve Motivation & Stop Procrastinating MP3 regularly to reinforce these new habits.

Repeat this gentle cycle daily, and soon you’ll find it easier to start—even on low-energy days.

Frequently asked questions

Do I need to follow all these steps every day? No. Some days you’ll use just one or two. The goal is consistency, not perfection.

How often should I listen to the MP3?Ideally, daily or whenever you need a boost. Many people find it most effective when used in the morning or before tackling an important task.

What if I still procrastinate sometimes? That’s completely fine. Progress isn’t about never procrastinating again—it’s about catching yourself sooner and choosing a kinder, more productive path.

Final thoughts

Motivation isn’t something you either have or don’t have—it’s something you can build, gently and gradually. You don’t need to wait for the perfect moment to begin. All it takes is one small, compassionate action.

If you’d like a little extra help retraining your mind and boosting your focus, my

Improve Motivation & Stop Procrastinating MP3 is designed to do just that. It’s a calm, soothing way to strengthen your motivation and feel back in control of your day.

Remember, every step—no matter how small—is still a step forward. Be patient, be kind, and trust that you can change these habits. You’re capable of more than you think.

Warmly, Sharon Shinwell, UK-qualified clinical hypnotherapist & psychotherapist.

More about me here. and you'll find a small treat waiting for you there.