What Is The Procrastination Bulldozer Method

By: Ashley Brown

Updated January 06, 2021

Medically Reviewed By: Wendy Boring-Bray, DBH, LPC

The procrastination bulldozer method is a very popular way to manage procrastination. It is most often used in sales and marketing to get things done, but you can also use it in your life to help you better understand yourself and accomplish various tasks.

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What Is The Procrastination Bulldozer Method?

Essentially, it's a method that works by convincing your mind to leave procrastination in the dust. The procrastination bulldozer method clears all of the obstacles in your way. First, you'll create a routine, and then you'll follow that routine strictly; you don't even need to set goals. This method is like a bulldozer in that it forces you forward.

The truth is that nearly everyone procrastinates, but not everyone has an issue with it. Luckily, people who struggle with procrastination are not lost causes. There are many things they can do to change their behavior for the better, and a therapist is always a good resource if it's truly a problem.

What Causes Procrastination?

Did you know that there's psychology behind procrastination? It's often about unexpressed emotion. Essentially, you're given a task, and you feel overwhelmed by what you need to do. You might experience intense fear or even anger. From there, you realize that the task is frustrating, and then you lose motivation.

Overcoming this cycle can be difficult. Even when you're using the bulldozer method, you may notice that negative emotions come up. This is often where people get stuck. Negative emotions may remind us of times we've failed at similar tasks in the past, so we do our best to avoid them. Sometimes that means avoiding the task at hand.

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Temptation can also prevent you from getting things done. People tend to procrastinate when they can get instant gratification by completing an easier task or enjoying a nearby distraction. As humans, we are wired to prefer these easier rewards, so we can become somewhat impulsive. In this case, we may find ourselves procrastinating when the reward we'll receive from completing a task is distant or hard to obtain. It's not convenient, but it's a fact of life.

When we set a big or complicated goal like advancing in our career or improving our relationship, for example, smaller things can easily distract us along the way. Social media and technology provide short-term pleasure, as can more immediate goals like running errands and finishing a small project. That's why it's important to think about all of the potential distractions and temptations before you begin to work toward something.

The bulldozer method helps you to acknowledge temptations that arise while you're working, so you can recognize them and move on without losing focus.

Emotions Are Part Of It

When you use the bulldozer method, you'll also learn to identify negative emotions like sadness, anger, or fear that have appeared when you've failed in the past. Then, you can process these emotions in a healthy way so you can keep moving forward. Once you've successfully dealt with that emotional energy, you'll be able to think more clearly and break the new task down, so you're clear about what you need to accomplish.

In other words, you're learning to recalibrate the way you think by understanding the psychology of success. Emotions are a normal part of the human experience, but they can prevent us from taking action. When you take them into account, you can craft a better plan to prevent yourself from feeling overwhelmed along the way. Then you can move past procrastination and truly get things done.

Confused About The Procrastination Bulldozer Method?
Get Answers Now. Speak With A Licensed Mental Health Professional Online.

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With all of this temptation and emotion at play, procrastination can be overwhelming for some people. All of those negative thoughts and energies can take a big toll, but when you learn to bulldoze all of that away, you'll be able to see the bigger picture.

The Procrastination Bulldozer Process

Employing this process will help you bulldoze obstacles and create a plan, so you won't procrastinate on a project or task. You'll also create a sense of urgency that practically forces you to take action. Start by gathering this information:

  • Figure out the obstacles you may need to overcome to be successful. This might include emotions that could come up during the process. Write them down.
  • Identify all of your resources and how you would like to use them. This includes external resources that may be available to you.
  • Look at the knowledge, skills, and attitudes you'll need. Is there anything you need to develop or learn?

Once you've written these items down, it's time to think about the outcome. Ask yourself what will happen if you don't complete this task or project. Similarly, what will you do if you are successful? Are there any alternatives you need to think about for either situation?

Now you're ready to create a plan. Put together a tight schedule for taking action. Write out each step you need to complete and when you'll complete it. Add as much detail as possible. Then create a reward and punishment system. Include it in your written plan, too. When you complete a step, make sure you reward yourself, whether that means taking a break or having a piece of chocolate. If you fail to complete an action item, rework your plan and make sure you're still on track to complete your project or task on time.

Your goal is to make your plan a foregone conclusion. If you follow it automatically, then you shouldn't have to worry about temptations, but they may still arise. Ideally, your rewards will be enough incentive to keep you moving past them. If you find you're still struggling with temptation, you may want to consider stronger rewards or an accountability partner. Furthermore, make sure you're working toward something that will benefit you. If you're not going to enjoy the process or the end result, it will be hard to avoid procrastination.

What Else Can I Do About Procrastination?

There are multiple ways to manage procrastination, and it all starts with you. First, try to break tasks into smaller pieces that are easier to accomplish. If you have a 20-page paper to finish, write three pages a day for a week or take a short break to do something fun each time you finish five pages. Both approaches can make you more productive and keep your eyes from glazing over.

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Controlling negative thoughts will also help to keep you motivated, so you're less likely to procrastinate. When you're struggling with negative thoughts, consider making a list to distract yourself. For example, you can make a list of what you want to do tomorrow. Once you have it written out, the tasks might seem easier or quicker than you originally thought. You might even be able to cross some items off the list right away.

Finally, it's crucial to be honest with yourself about why you're procrastinating. If you put off finishing a project because you get a rush out of doing things at the last minute, be aware of this tendency. Some people work better with tight deadlines, and this may be a logical reason to delay completing tasks.

If, however, you're a chronic procrastinator who struggles to get things done, you may want to get help with this issue. As those who've gone before you can attest, working on it can dramatically improve your life.

BetterHelp Treats Chronic Procrastination

If you're procrastinating all of the time and can't get things done, a qualified therapist can help. Reach out to the therapists at BetterHelp. This online platform will connect you to someone who can meet with you on your schedule, so you can work toward making life better. When it comes to starting therapy, it might be easy to procrastinate, but you'll be glad when you get the support you deserve.

Online therapy has been found to be just as effective as face-to-face therapy. The University of Berkeley Well-Being Institute found that among BetterHelp users, 98% made significant improvement in their mental health journeys, 100% rated it as convenient, and 96% prefer it to other therapy types, including in-person therapy. This is compared to just 74%, 80%, and 60% of in-person therapy users, respectively.

BetterHelp is incredibly convenient – you’ll just need an internet connection to get started, and from there sessions can be conducted via video chat, phone call, live voice recordings sent back and forth, instant messaging/texting, or any combination thereof. All of our therapists are board-certified with a minimum of 3 years of working experience, and each have their own profile on our website that lists the ways in which they hold sessions. What’s more, the online nature of our platform makes BetterHelp cheaper than most other therapy options.

Below are some reviews of BetterHelp counselors from people working through procrastination and motivation issues.

Counselor Reviews

"Sabrina is so helpful! She always listens and is able to offer advice and support. I mainly enjoy talking to her to work through things I don't feel comfortable talking about necessarily with known people in my life. I highly recommend chatting with her if you need that little extra push or support to chase your dreams and feel confident. I also really enjoy the weekly inspiration as it gets me motivated and ready for the week ahead!"

"Unlike the few office-based counselors I've had from time to time, Allison understands just how debilitating my procrastination problem has been. She agreed with my suggestion to serve as an "accountability coach" to help me get things done at a reasonable pace. It is no exaggeration to report that the results so far have been life changing. The fact that I am able to message Allison and receive a response from her each day has been the key to my behavioral and emotional improvement over the past couple of weeks. We also touch base weekly in a live video session. I cannot recommend Allison or BetterHelp highly enough."


You can learn to manage procrastination and not let it control you. With the right tools, it's possible to lead a happier, more productive life. Take the first step today.

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