In today’s fast-paced world, time is our most valuable resource, yet procrastination often prevents us from making the most of it. Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time by Brian Tracy provides 21 proven strategies to help you stop delaying important tasks, boost productivity, and take control of your time. The book is based on the simple yet powerful idea: If you have to eat a frog, do it first thing in the morning—meaning, tackle your biggest and most challenging task before anything else. By focusing on high-value activities, eliminating distractions, and building a habit of disciplined action, you can achieve more in less time. Each chapter presents practical techniques designed to help you prioritize effectively, work with urgency, and develop the mindset of a high achiever. Below is the summary of the key lessons from the book along with actionable steps you can start implementing today. Let’s Do It!
Eat That Frog! by Brian Tracy
Chapter 1: Set the Table
Brian Tracy emphasizes that clarity is the foundation of productivity. To achieve your goals efficiently, you must define them clearly. Many people struggle with procrastination because they are unsure of what they need to do. Writing down goals provides direction, motivation, and focus. Tracy suggests a seven-step goal-setting formula:
- Decide exactly what you want. Be specific.
- Write your goals down. Goals in writing increase commitment.
- Set a deadline and sub-deadlines to create urgency.
- Make a list of everything you need to do to achieve the goal.
- Organize your list into a structured plan.
- Take immediate action—execution is key.
- Commit to doing something every day that moves you closer to your goal.
By following this system, you increase productivity and reduce procrastination.
Action Steps:
- Write down 10 goals you want to accomplish in the next year.
- Pick the most important goal that would have the greatest positive impact.
- Set a deadline, make a plan, and work on it daily.
Chapter 2: Plan Every Day in Advance
Planning ahead is crucial for maximizing efficiency. Tracy explains that every minute spent planning saves ten minutes in execution. He introduces the Six-P Formula: Proper Prior Planning Prevents Poor Performance.
Successful people plan their days the night before. This allows the subconscious to work on the plans overnight, leading to improved creativity and efficiency. Writing a to-do list ensures clarity and focus, preventing distractions.
Action Steps:
- Make a to-do list every night before going to bed.
- Prioritize tasks in order of importance.
- Break big projects into small, manageable steps.
Chapter 3: Apply the 80/20 Rule to Everything
The Pareto Principle states that 20% of tasks produce 80% of results. Many people waste time on low-value tasks while procrastinating on important ones.
Tracy warns against “clearing small tasks first” because this builds a habit of prioritizing trivial work. Instead, focus on the most significant tasks that bring the highest returns.
Action Steps:
- Identify the 20% of tasks that yield 80% of results.
- Eliminate or delegate low-value tasks.
- Discipline yourself to start with high-impact work first.
Chapter 4: Consider the Consequences
Your ability to anticipate the consequences of your actions determines success. High achievers think long-term, evaluating how their decisions impact the future.
By constantly asking, “What are the most important tasks that will bring the biggest long-term benefits?”, you will focus on high-priority work.
Action Steps:
- List tasks that will have the greatest positive impact if completed.
- Focus on high-value tasks with long-term benefits.
- Delay immediate gratification for greater future rewards.
Chapter 5: Practice Creative Procrastination
Since you can’t do everything, you must choose what to procrastinate on. Low-value activities should be intentionally postponed or eliminated to free up time for important work.
Tracy suggests learning to say “No” to tasks that don’t contribute significantly to your goals.
Action Steps:
- Identify tasks you can eliminate or delay without negative consequences.
- Focus on the vital few tasks that create the biggest impact.
- Say “No” more often to avoid unnecessary commitments.
Chapter 6: Use the ABCDE Method Continually
The ABCDE Method is a priority-setting system:
- A: Must-do tasks with serious consequences.
- B: Important but not critical tasks.
- C: Nice-to-do but non-essential tasks.
- D: Tasks to delegate.
- E: Tasks to eliminate.
By focusing on A tasks first and ignoring distractions, productivity skyrockets.
Action Steps:
- Apply the ABCDE method to your daily task list.
- Never work on a B task when an A task is unfinished.
- Delegate or eliminate D and E tasks.
Chapter 7: Focus on Key Result Areas
Every job has Key Result Areas (KRAs)—the essential responsibilities that determine success. Tracy stresses that weaknesses in any KRA limit overall performance.
By identifying and improving weak areas, productivity and career growth accelerate.
Action Steps:
- Identify 5–7 KRAs in your job.
- Assess your strengths and weaknesses in each area.
- Work on improving weak areas for maximum career impact.
Chapter 8: Apply the Law of Three
The Law of Three states that three tasks generate 90% of your results. By identifying these key tasks and focusing on them, you maximize productivity.
Tracy suggests asking your boss or colleagues what your three most valuable contributions are.
Action Steps:
- Identify your three most important tasks at work.
- Focus most of your time on these tasks.
- Delegate or minimize non-essential work.
Chapter 9: Prepare Thoroughly Before You Begin
A lack of preparation is a major cause of procrastination. Having all the necessary materials ready before starting reduces interruptions and accelerates task completion.
Action Steps:
- Organize your workspace before starting.
- Gather all required materials and information.
- Reduce clutter to minimize distractions.
Chapter 10: Take It One Oil Barrel at a Time
The best way to complete a big project is to focus on one step at a time. Instead of getting overwhelmed by the entire task, break it down into manageable chunks.
Action Steps:
- Make a checklist of steps for a big project.
- Tackle one small step at a time.
- Celebrate small victories to maintain momentum.
Chapter 11: Upgrade Your Key Skills
One of the biggest reasons people procrastinate is feeling inadequate about a task. Lack of skills makes tasks seem harder than they actually are. The more competent you become, the faster and easier tasks get done.
Brian Tracy emphasizes continuous learning as a time-saving technique. He suggests developing expertise in your field by reading, attending courses, and learning from successful people.
Action Steps:
- Identify key skills that impact your performance the most.
- Dedicate time daily to improving your knowledge.
- Invest in courses, books, and mentorship to sharpen your skills.
Chapter 12: Identify Your Key Constraints
There is always one limiting factor that slows you down from achieving your goals. Finding and overcoming this constraint is key to accelerating success.
Most constraints are internal (lack of skill, knowledge, habits) rather than external (economy, competition).
Action Steps:
- Identify what is slowing you down—skills, habits, or resources.
- Focus your energy on removing or overcoming this constraint.
- Ask: What is stopping me from achieving my goal right now?
Chapter 13: Put the Pressure on Yourself
High achievers don’t wait for external motivation. Instead, they create self-imposed deadlines and personal accountability.
Act as if you have to leave town tomorrow and complete your most important tasks before that deadline.
Action Steps:
- Set tighter deadlines for yourself to complete key tasks faster.
- Push yourself to deliver results even without external pressure.
- Develop the habit of taking responsibility and leading your own success.
Chapter 14: Motivate Yourself into Action
Your self-talk and internal dialogue greatly influence your motivation. Positive thinking fuels productivity, while negativity leads to procrastination.
Tracy recommends developing a habit of optimism—looking for solutions, lessons, and opportunities in every situation.
Action Steps:
- Repeat affirmations like “I can do it” and “I like myself” to boost confidence.
- Focus on opportunities instead of problems.
- Stop negative self-talk—replace doubts with positive beliefs.
Chapter 15: Technology Is a Terrible Master
Technology is useful but can become a major distraction if not controlled. Constant notifications, emails, and social media disrupt deep work and waste time.
To regain focus, limit technology use and turn off notifications when working on important tasks.
Action Steps:
- Unsubscribe from unnecessary emails and notifications.
- Set specific time slots for checking emails and social media.
- Use airplane mode or “Do Not Disturb” to stay focused.
Chapter 16: Technology Is a Wonderful Servant
While technology can be distracting, it can also increase efficiency if used properly. Automating repetitive tasks and using digital tools for organization can save hours.
Action Steps:
- Use task management apps like Asana or Trello.
- Automate repetitive tasks (email responses, billing, etc.).
- Schedule calendar reminders for deep work blocks.
Chapter 17: Focus Your Attention
Multitasking reduces efficiency. The brain works best when focusing on one task at a time. Switching between tasks wastes time and decreases concentration.
Tracy suggests scheduling 90-minute deep work sessions without distractions.
Action Steps:
- Work in 90-minute focus sessions, then take short breaks.
- Turn off all notifications while working on important tasks.
- Avoid multitasking—work on one task at a time.
Chapter 18: Slice and Dice the Task
Big tasks often feel overwhelming, leading to procrastination. The solution is to break them down into smaller pieces.
Using the “Salami Slice” or “Swiss Cheese” method, you tackle small portions of a task, making it more manageable.
Action Steps:
- Break large projects into tiny steps and focus on one at a time.
- Set a timer for 10-15 minutes and work on just one small part.
- Reward yourself for completing small milestones.
Chapter 19: Create Large Chunks of Time
Important work requires long, uninterrupted periods of focus. The biggest mistake people make is splitting tasks into tiny, inefficient work periods.
By blocking 60-90 minutes for deep work, you achieve more in less time.
Action Steps:
- Schedule dedicated time blocks for priority tasks.
- Eliminate distractions during deep work sessions.
- Plan your most important work for when you have the highest energy.
Chapter 20: Develop a Sense of Urgency
Successful people act quickly and develop a strong bias for action. Instead of waiting for the perfect moment, they start immediately and adjust along the way.
By moving faster, you get more done and build momentum.
Action Steps:
- Stop overthinking—take action now.
- Set personal challenges to complete tasks faster.
- Move with urgency—treat every important task as a priority.
Chapter 21: Single Handle Every Task
The final principle is single-handling—focusing on one task until it is 100% complete. Stopping and restarting tasks wastes time and kills momentum.
When you commit to finishing a task before switching, you work faster and more effectively.
Action Steps:
- Pick your most important task and work on it until it is done.
- Avoid stopping, switching, or multitasking.
- Develop self-discipline to push through distractions.
Final Thoughts: Eat That Frog!
By applying these 21 principles, procrastination will no longer control your life. Mastering these habits leads to higher productivity, success, and personal fulfillment. You can get the book from one of my favourite online bookstores here.
The key takeaway: Identify your biggest “frog” every day and eat it first!
And another book that could help is Finish What You Start! summary.