Struggling to get things done? You’re not alone. Procrastination is one of the biggest productivity killers out there. But what if one simple mindset shift could help you take action — every single day? That’s where the Eat the Frog Method comes in.
This time management technique might sound odd, but it’s backed by behavioral psychology and has helped thousands of professionals around the world get more done — with less stress. If you're ready to stop putting things off and start owning your time, read on.
What Is the Eat the Frog Method?
The Eat the Frog Method was popularized by Brian Tracy in his best-selling book Eat That Frog! The concept is inspired by a quote often attributed to Mark Twain:
“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, eat the biggest one first.”
Your "frog" represents your most important, most challenging task of the day — the one you're most likely to procrastinate on. The idea? Do it first, and the rest of your day will feel easier by comparison.
If you're also dealing with perfectionism, this method pairs well with the Pomodoro Technique to build consistent progress without overthinking.
Why It Works Against Procrastination
Procrastination often wins when we:
- Feel overwhelmed by tasks
- Avoid discomfort or uncertainty
- Get distracted by urgent but less important work
The Eat the Frog Method tackles these issues by:
- Creating clarity and focus on what matters most
- Helping you build momentum early in the day
- Reducing the mental burden of a looming task
Once your biggest task is out of the way, everything else feels more manageable — and you feel more accomplished.
To understand how to track your effectiveness, check out our guide on how to measure productivity — a helpful way to see which "frogs" truly move you forward.
How to Use the Eat the Frog Method: Step-by-Step
1. Identify Your “Frog”
Your frog should be:
- Important, not just urgent
- Something you’re likely to avoid
- A task that creates major impact or progress
Examples:
- Writing a project proposal
- Preparing for a big meeting
- Calling a difficult client
- Starting your workout
2. Plan Your Day the Night Before
Before you go to bed, ask yourself:
- What’s the one task I must do tomorrow?
- What will move me closest to my goal?
Write it down. Commit to doing it first.
3. Eat the Frog First Thing in the Morning
- Block out the first hour of your workday
- Eliminate distractions: close tabs, silence phone, use Do Not Disturb
- Set a timer (try the Pomodoro Technique — 25 focused minutes)
Don’t check email, social media, or messages first. Handle your frog before the world pulls you in.
4. Repeat Daily
Turn it into a habit:
- One frog per day = 5 meaningful tasks per week
- Track your wins in a journal or planner
- Reflect on your progress weekly
Tips to Make It Stick
- Start small: If your frog feels overwhelming, break it into smaller “tadpoles” — mini tasks you can tackle one at a time.
- Pair it with a routine: Combine frog-eating with your morning coffee or after a short walk.
- Celebrate: After eating the frog, reward yourself — even with something small like a 10-minute break or your favorite snack.
Common Mistakes to Avoid
| Mistake | How to Fix It |
|---|---|
| Choosing too many frogs | Focus on one top priority per day |
| Picking low-impact tasks | Choose a task with real meaning or consequence |
| Waiting for motivation | Start before you feel ready — action creates motivation |
| Letting interruptions win | Use a timer, close your email, and silence your phone |
Need a method to overcome mental blocks when starting? Read our companion article on how the Pomodoro Technique helps fight procrastination.
Real-World Example
Anna, a marketing manager in Toronto, used to spend her mornings responding to emails. By the time she got to her real work, she was drained. After applying the Eat the Frog Method, she started her days with her most strategic task — like creating campaign outlines or analyzing metrics.
Result? She completed higher-impact work by noon and felt less burned out. “It’s like I took control of my day,” she says.
Who Should Use the Eat the Frog Method?
This technique is great for:
- Entrepreneurs and freelancers
- Corporate professionals
- College students
- Anyone with a long to-do list and frequent procrastination habits
If you struggle to prioritize or find yourself busy but not productive, this method is for you.
For additional insights, explore ways to measure productivity effectively and learn how to evaluate if your “frog” is truly the most impactful task.
FAQ
Q: Can I have more than one frog per day?
A: Yes, but start with one. If you finish it early, you can move on to a second. Don’t overwhelm yourself.
Q: What if my mornings are unpredictable?
A: Block the earliest available focus time you can count on. It doesn’t have to be 8 a.m. — just your personal “start time.”
Q: How is this different from regular task prioritization?
A: Eat the Frog is about doing the hardest, highest-value task first, not just listing priorities. It’s an action-oriented mindset shift.
Q: What if my frog takes hours?
A: Break it down into chunks. Focus on the first chunk in the morning and schedule follow-ups throughout the day.
Q: Is this method backed by science?
A: Yes — behavioral psychology shows that early wins and prioritizing difficult tasks reduce procrastination and improve motivation. Here's a quick summary of why it works.
Conclusion
If you're tired of feeling
