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To reduce stress, get in the habit of doing your least favorite things
2026-01-05T06:00:00Z
The start of a new year is a great time to build new habits, and one habit that will pay off throughout the year is the practice of doing your least favorite things.
Putting off undesirable tasks won’t make them disappear, and procrastination can be hard on your body. When we put off tasks, we set ourselves up for chronic stress, negative thoughts, and disrupted sleep, as well as a task that gets tougher over time (that spreadsheet isn’t getting any less messy as the days go by).
These procrastination hacks can help you stay on top of tasks, even when you’re dreading them:
- Do it first: Take care of the most unpleasant task right away. Write that dreaded email as soon as you boot up your computer for the day, so other things don’t get in the way. Doing this brings a sense of accomplishment and gets the day off to a productive start.
- Break things down: Big projects can be so intimidating that it’s hard to know where to start. Creating a list that breaks them down into smaller pieces makes each task more manageable. This can be taken to the micro level. To get going, open and name a document, write one paragraph, or draft one email.
- Give yourself a pep talk: It helps to remind yourself that you’ve successfully done similar things in the past. If you dread awkward phone conversations, remind yourself that you have made calls in the past, they’ve turned out fine, and it always feels great to have them over with.
- Set time limits: A no-fun task doesn’t need to take all morning. Set a timer and work on it for 2 to 5 minutes, and then move on to something else.
- Pair it with something you like: Enjoy a cup of flavored coffee while writing a report. At home, listen to an audiobook or your favorite music while cleaning.
- Prepare: If you know it’s going to be tough to motivate yourself in the morning, make it easy on yourself. Get the task list ready and make sure you have what you’ll need to get going.
- Celebrate: Reward yourself for doing the dirty work. Have a cup of tea, stretch, or take a brief walk. At home, completing a task might mean it’s time to read a book or put your feet up and watch a show.
Key to remember: Unpleasant tasks are a fact of life, but they don’t have to be overwhelming. Starting to tackle them is progress.






















































