You sit down at your desk, determined to start that important task. But before you know it, you’re checking your phone, scrolling through social media, and somehow watching a video on a completely random topic. 

Sounds familiar? 

This is procrastination at work, but it’s not just laziness. It’s often a deeply ingrained habit.

The good news is that if procrastination is a habit, productivity can be one too. 

A simple way to break a bad habit is through habit stacking. It is a method that breaks the cycle of procrastination by attaching small productive actions to existing habits.

Instead of relying on motivation, we can create an effortless system that makes stopping procrastination much easier.

Let’s explore how habit stacking can help us stop procrastinating and build momentum, one tiny step at a time.

But First, the Science Behind Procrastination and Habit Formation

Every time we put off a task, we follow a familiar pattern: a trigger or a cue prompts avoidance, a distraction provides relief, and our brains learn to repeat the cycle.

This follows the cue-routine-reward loop, a concept in habit formation:

• Cue: You sit down to work but feel resistance.
• Routine: Instead of starting, you engage in a distraction (e.g., checking your phone).
• Reward: You experience short-term relief, reinforcing the habit.

The more we repeat this loop, the harder it becomes to break free. 

However, the same psychology that makes procrastination a habit can be used to make productivity effortless.

The key is changing the routine—the action you take when you get the cue to start the habit loop.

As you can see, changing the routine changes the outcome of your habit. 

Instead of picking an action that encourages procrastination, we can use habit stacking to disrupt the cycle. 

Here’s how to break this bad habit in four steps:

1. Identify your procrastination triggers.
2. Stack a ‘starter’ habit to reduce resistance.
3. Build momentum with a follow-up habit.
4. Pair your habit stack with rewards.

Step 1: Identify a Procrastination Trigger Habit

Before breaking the cycle of procrastination, we need to recognise what sets it off because procrastination doesn’t happen randomly. 

It’s triggered by specific habits we already have.

Think about the moments when you find yourself procrastinating. What usually happens right before? Maybe you sit at your desk and instinctively reach for your phone. 

Or you open your laptop and automatically check emails before starting real work. These small habits act as cues, nudging you into a familiar procrastination loop.

Common procrastination triggers include:

• Sitting down at your desk → Scrolling social media.
• Opening your laptop → Checking emails.
• Picking up your phone → Watching videos.
• Feeling stuck on a task → Grabbing a snack or coffee instead.

Once you identify your triggers, you can use them to your advantage. Instead of letting them lead you into distraction, you can create a new habit by stacking a productive habit onto them. 

Step 2: Stack a ‘Starter’ Habit to Reduce Resistance

One of the biggest reasons we procrastinate is because starting feels overwhelming. The hardest part is getting over the inertia to begin. 

This is why habit stacking is one of the best ways to change your habits: it makes starting effortless by attaching a tiny, low-effort action to an existing routine.

The key is to use a starter habit; a simple action that removes resistance and gets you moving in the right direction. 

Instead of relying on motivation, you let your habits do the work.

Here’s an example, and the formula for a starter habit:

These tiny actions may seem insignificant, but they eliminate the friction of getting started. And once you start, continuing becomes much easier.

In the next step, we’ll build on this momentum by stacking a follow-up habit to maintain productivity.

Step 3: Stack a ‘Momentum-Building’ Habit

Psychologically, once we start a task, our brains feel uncomfortable leaving it unfinished. 

This is known as the Zeigarnik Effect, where we tend to remember and want to finish incomplete tasks. 

Previously, you chose an easy action for your starter habit. Now you can leverage this effect and motivate yourself by stacking another small action to stay productive.

Here are some examples of how you can do it:

Even if you stop after this momentum-building habit, you’ve already taken a step towards overcoming procrastination by starting and progressing. 

But let’s go further and make this habit loop even stronger by attaching a reward to reinforce it.

Step 4: Pair Habit Stacking with Rewards

Distractions provide instant gratification, while productive work often feels like delayed gratification. Our brains naturally gravitate toward what feels good right now.

To rewire this, we need to make productivity feel as rewarding as procrastination. 

The best way to do this? Attach a small, satisfying reward to complete your habit stack routine.

The key is to choose rewards that don’t undo your progress (e.g., if you’re trying to avoid social media distractions, don’t use social media as a reward). 

Over time, your brain will associate the completion of productive habits with positive reinforcement, making them easier to repeat.

Some examples of rewards:

• After working for 30 minutes, I will watch one YouTube video guilt-free.
• After finishing a focused work session, I will enjoy my favourite coffee or snack.
• After completing my to-do list, I will take a walk outside.

Real-Life Examples of Habit Stacking to Stop Procrastinating

To further illustrate how habit stacking can combat procrastination, I’ve also explored some examples of practical scenarios:

For Writers: Conquering Writer’s Block

For Professionals: Managing Overflowing Emails

Turn Procrastination into Productivity with Habit Stacking

As mentioned, procrastination is not laziness; it often stems from ingrained habit loops.

Willpower can only take you so far, but leveraging these loops using habit stacking can take you further.

Start with small, easily achievable actions linked to existing habits, and reinforce the changes with rewards to create lasting behavioural change. 

How will you become more productive by using the habit stacking method today? Comment down below and share this productivity tip for conquering procrastination with your friends today!