How to Finally Stop Procrastinating With 1 Simple Journaling Methodology

An action packed, 3-step method to keep you on track every day.

You are 100% committed to work effectively towards your goal today.

But then… Nothing happens. So, with a strong resolve, you commit not to procrastinate tomorrow, only to watch with horror as your monkey mind joyfully hops all over the place, engaging in anything but the one thing that you should be doing.

Sounds familiar? At least that’s how it often feels like for me.

Here are two things you need to know in order to beat procrastination:

You will need a pen, your journal (or a piece of paper), 20 minutes to set it all up, and then 1 to 10 minutes everyday to keep yourself on track.

Here’s what I noticed in a few months of using this system:

Ready? Grab your pen and paper.

Define the Goal

You probably heard that before, but if you don’t know where are you are going, you’ll likely end up somewhere else.

Your goal is your compass, so keep it visible, preferably in a place that makes it super clear that this is what you are working towards.

Illustrations by the author.

Depending on what you’re working on, your goal can be a specific quest (eg. write a thesis), a behaviour (eg. meditate 1h every day) or a principle to live by (eg. ‘win-win or no deal’).

Make it as specific as you can. ‘Run a marathon’ is not specific. ‘Run a marathon within a year’ is better. ‘Run the Edinburgh Marathon in 2020’ is even better.

Call to action (we’re trying to beat your procrastination, remember):

Take a few minutes to define your goal.

2. Break It Down

We are naturally wired to avoid what’s hard (such as doing the one thing that we know we should be doing). It’s in our psychology.

In fact, procrastination is a negative habit loop.

It’s a trap!

To break the cycle, start at the beginning: break the goal down into simple actions.

But not just any actions. You want High Impact Actions.

High Impact Actions are:

For example, if my goal is to write a thesis, my High Impact Actions could be:

That gives me a total of three things I need to do every day. It’s not about writing a thesis (seems complicated and hard), it’s about maintaining these three habits (seems clear and easy).

Keep your High Impact Actions in a place where you can see them everyday. Begin your day with looking at them, to make sure that you are crystal clear on what is it that you need to do.

Remember: if you’re engaging in something that is not your High Impact Action, then you are likely procrastinating.

Call to action:

Define up to three High Impact Actions. If three sounds like a lot, start with one.

3. Track and Optimize

You know what’s your goal and what are the things you need to do to get there.

Now you need to figure out whether you’re actually progressing or not. To do this we’ll set up a simple habit tracker (Minimalist Journaling System) so that you can analyze your data.

Here’s how it works (in a nutshell):

If you miss a day, for whatever reason, you have to complete a review. Ask yourself:

Why didn’t I complete my High Impact Actions today?

and then,

What measures can I put in place to make sure that it won’t prevent me from completing my High Impact Actions ever again?

Write your reflections down. They are invaluable for optimizing your process.

Days missed are circled in orange. I usually write my review on a different page (as it tends to take some space).

Call to action

A few ideas:

Some symbols from my partner’s journal.

Action Plan

You know the goal.

You know how to get there.

And you have your journaling system in place.

Every morning, look at your goal and High Impact Actions. Then complete them.

If you fail, review why it happened in the first place and make sure it doesn’t happen again.

And remember: never, EVER, skip twice.

Bottom line is, there are various tricks that can help, but you need to do the work. And you are more than capable of doing it.


Here’s your .pdf download with the template.

Additional Resources

Sailor ⛵️Juggler ☀️ Shapeshifting Raccoon 🦝 Documenting experiments at

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