As children, many of us thought the adults in our lives had everything together. What we couldn’t have known back then was that adults can be scattered, too. Pretty much every grownup on the planet has looked at their to-do list and thought: “But I don’t wanna!”

If you’re currently in this situation, here are a few ideas that may help you get through all those tasks you’ve been putting off.

Only list tasks, not projects

One of the biggest mistakes people make when creating their to-do lists is devoting only a single line to a project that in fact takes multiple steps.

For example, let's say one of your tasks is to "clean the room." You might find yourself two weeks later with nothing done, because your brain knows better than you do that cleaning the room involves decluttering, organizing, cleaning, and dealing with that chair piled high with clothes. Not to mention washing, folding the bedding, and laundry. This string of complex tasks is far more than just the simple phrase "clean the room."

To stop procrastinating, first, you need to carefully review your to-do list and break it down into essential steps. Then, convert your list into "atomic tasks¹," where each task is a single, actionable step. For instance, with the room cleaning example, when the task is broken down into simple, immediately actionable steps—like organizing the clutter on the desk, washing the sheets, folding clothes, and so on—the mental barrier to getting started lowers, making it easier to follow through.

Bonus point: By quickly completing these smaller tasks, you'll rapidly build up a sense of accomplishment, making you feel great about yourself!

Combine work with fun

If your to-do list is full of activities you dread doing, such as household chores or trying to achieve Inbox Zero, it’s no wonder you’re putting things off! Luckily, tedious or unpleasant routine tasks can be made more tolerable with a little fun thrown in. Here are some possible add-on activities to try:

1. Binge listen to an audiobook or podcast while you work
2. Bet yourself that you can finish a task in a certain amount of time, set a timer, and race yourself to the finish
3. Make up songs narrating what you’re doing, as if you’re the main character in a Broadway musical
4. Reward yourself with a small treat when you successfully complete your to-do list. It could be something like playing a quick game or watching a soothing cat video.

Trick your brain

Another way to help your brain overcome resistance to getting started is to teach it that your most dreaded tasks are really enjoyable. Here’s how it works. The next time you’re doing a task that you constantly procrastinate on, say to yourself, out loud: “I’m SO happy I get to do this! I’m the luckiest person alive!”

Of course, your conscious brain knows that you’re fibbing and don’t actually love scrubbing the toilet. However, proclaiming your enthusiasm for toilet scrubbing will sound so silly that you’ll be able to laugh about it, producing real positive emotions that you’ll associate with the task in the future!

Extra tip: Gamify your to-do list

One of the most captivating aspects of games is the reward you get after completing a mission, filling you with a sense of accomplishment and motivating you to keep playing. Why not apply this concept to your real-life to-do list? With the app To-Do Adventure, you can track your daily tasks and receive rewards for completing them on time, gradually building your very own island. Download To-Do Adventure for free and start your adventure today!