Episode 7: How to Beat Procrastination and Boost Productivity (Without Burning Out)
Feeling overwhelmed at work and stuck in a cycle of procrastination? You're not alone—and you're not lazy. In this episode of The Overwhelm Edit, I’m sharing three powerful, practical strategies my one-to-one clients are using right now to reclaim focus, reduce mental load, and start feeling capable at work again.
These tips may sound simple, but they’re incredibly effective—and I’ve seen firsthand the transformation they can bring. If you’re ready for small changes with a big impact, this episode is for you.
Why Procrastination Isn’t About Laziness
One of the most common reasons women come to me for coaching is because they feel stuck in a frustrating loop of procrastination. They care deeply about their work and responsibilities, yet they feel paralysed, unproductive, and often ashamed for not being able to “just get it done.”
Here’s the truth: procrastination is not about laziness. It’s a nervous system response to overwhelm.
When you’re carrying a heavy mental load, feeling burnt out, or under constant pressure, your brain shifts into survival mode. You might find yourself hopping from task to task, unable to focus, or checking your phone compulsively—because your mind is overloaded, and your system is trying to protect you by slowing things down.
But ironically, procrastination often creates more stress. The pressure mounts, the list grows, and your confidence takes another hit.
That’s where these simple yet transformative strategies come in.
1. Use the Pomodoro Technique to Get Started (and Keep Going)
When your to-do list feels never-ending, even starting can feel impossible. Enter: the Pomodoro Technique.
This method is ideal for those moments when everything feels like too much. It’s a time-blocking approach where you set a timer for a short burst of focused work—often 25 minutes—followed by a short break.
Why it works:
It creates boundaries and gives your brain permission to focus—without needing to tackle the entire mountain in one go.
It builds momentum. Even 15 minutes is a win, especially when you’ve been stuck in avoidance mode.
It honours your energy. The breaks are built-in and non-negotiable, which helps you reset and refocus with less guilt.
Start small if you need to. Just 15 focused minutes is better than hours spent procrastinating.
2. Try a Brain Dump to Reduce Mental Load
One of my favourite tools—both personally and with clients—is the brain dump. And no, it’s not just another to-do list!
A brain dump is exactly what it sounds like: getting everything out of your head and onto paper. From tiny tasks to big worries to random reminders—it all goes down.
Why it works:
It offloads your mental load, freeing up space for clarity and calm.
It stops the spinning. When everything is circling in your mind, it can feel impossible to know where to begin.
It gives you perspective. Once everything is on the page, you can start to sort, prioritise, and delegate.
After your brain dump, try organising your list into four categories:
Do it – What’s genuinely urgent or time-sensitive.
Delay it – Can it wait until tomorrow or next week?
Delegate it – Who else can take this on? (Colleagues, partners, even paid support.)
Ditch it – What actually doesn’t need doing?
At first, the “ditch it” list might feel uncomfortable—but over time, you’ll build confidence in letting go of tasks that don’t truly matter.
3. Track and Celebrate Your Wins (Yes, Even the Tiny Ones)
Here’s the part we often forget: progress deserves celebration.
Too often, we move the goalpost. We focus on what’s not done instead of what is. That inner perfectionist voice can be loud—but we can start to shift it.
Why it works:
It rewires your brain to notice success and progress.
It builds motivation and self-trust.
It supports long-term change by creating positive feedback loops.
So, whether you worked through a Pomodoro, delegated something off your plate, or simply wrote your first brain dump in weeks—celebrate it. These steps matter.
You can even make this a regular habit: review your brain dumps weekly or monthly and take note of the tasks you completed, the help you accepted, or the things you bravely ditched. This isn’t about ticking boxes. It’s about reconnecting with your capacity and growth.
Which Strategy Will You Try First?
These three tips—Pomodoro, brain dumps, and celebrating wins—may sound simple, but they’re powerful tools that help my clients feel more grounded, focused, and capable. You don’t need to overhaul your life overnight. Just choose one to start with. Try it. Tweak it. Make it yours.
My personal favourite? The brain dump. There’s something so satisfying about purging everything onto paper—it’s like an exhale for your mind.
If you’re looking for more gentle, practical ways to take back control of your time and energy, make sure you download my free guide: 5 Ways to Beat Overwhelm – simple strategies to help you reset and create breathing space in your day.
I’d love to know which one of these tips resonates most with you. Come and chat with me on Instagram @drsaralouwylie
Let’s celebrate your wins together
