Conquer Procrastination and Boost Productivity with Eat That Frog by Brian Tracy

If you’ve ever struggled with procrastination or felt overwhelmed by a never-ending to-do list, Brian Tracy’s “Eat That Frog” is the guide you need. 

This practical, no-nonsense book offers 21 actionable strategies to help you tackle your most important tasks, skyrocket your productivity, and achieve your goals faster. 

The title comes from a Mark Twain quote: if you eat a live frog first thing in the morning, the rest of your day will feel easy by comparison. Your “frog” is your biggest, most impactful task—the one you’re most likely to put off. 

Tracy’s core message is simple: stop overthinking, prioritize what matters, and take action now. Here’s a clear breakdown of the book’s key lessons to help you transform how you work and live.

1. Get Clear on Your Goals

Success starts with knowing exactly what you want. Tracy emphasizes that unclear goals lead to procrastination and wasted time. To avoid this, follow his seven-step process: decide what you want, write it down, set a deadline, list the steps needed, organize them into a plan, start immediately, and do something every day to move closer to your goal. Writing goals makes them real, and reviewing them daily keeps you focused. Ask yourself: ”What’s my biggest frog today?“ Then tackle it first.

2. Plan Your Day Ahead

Ever feel like you’re busy but not getting anywhere? Tracy’s solution is to plan every day in advance. The night before, make a list of tasks, prioritizing the most important ones. Break big goals into small steps and visualize completing them. This “Six-P Formula”—Proper Prior Planning Prevents Poor Performance—can boost your productivity by 25%. Keep a master list for long-term ideas, weekly lists for mid-term tasks, and a daily list to stay on track. Cross off tasks as you go to build momentum, and carry over any unfinished high-priority items to the next day.

3. Focus on the 20% That Matters

The 80/20 rule, or Pareto Principle, is a game-changer: 20% of your tasks produce 80% of your results. Tracy urges you to identify these high-value tasks—your biggest frogs—and do them first. Don’t get sidetracked by minor tasks like emails or busywork, which often feel productive but don’t move the needle. Before starting anything, ask: “Is this in my top 20%?” By focusing on what truly matters, you’ll achieve more with less effort.

4. Think About Consequences

Not all tasks are equal. Tracy suggests prioritizing based on the long-term impact of each task. Ask: “What happens if I do or don’t do this?” Tasks with the biggest consequences—good or bad—are your frogs. Long-term thinking helps you make smarter short-term choices, like skipping instant gratification for bigger rewards later. There’s never time for everything, but there’s always time for what matters most. Focus on tasks that align with your major goals.

5. Procrastinate on Purpose

Here’s a twist: everyone procrastinates, but successful people do it strategically. Tracy calls this “creative procrastination.” Delay or eliminate low-value tasks to make room for high-impact ones. Say “no” to time-wasters like unnecessary meetings or scrolling social media. Ask: “If I wasn’t already doing this, would I start it now?” If the answer is no, drop it or delegate it. Free up time for your frogs by cutting out the 80% that doesn’t matter.

6. Use the ABCDE Method

To stay organized, Tracy’s ABCDE method is a lifesaver. Label tasks as:
- A: Must-do tasks with serious consequences if ignored (your frogs).
- B: Should-do tasks with mild consequences.
- C: Nice-to-do tasks with no real impact.
- D: Tasks to delegate.
- E: Tasks to eliminate.

Break A tasks into A-1, A-2, etc., and never touch a B task until all A’s are done. Review your list daily and start with your A-1 frog to build confidence and momentum.

7. Know Your Key Result Areas

Every job has 5-7 key areas where you deliver results (e.g., sales, project management). Grade yourself from 1-10 in each area—your weakest one limits your overall success. Identify the skill that, if improved, would transform your career, and work on it relentlessly. Seek feedback and take responsibility for your results. Mastery in these areas sets top performers apart.

8. Find Your Top Three Tasks

Tracy’s Law of Three says three tasks contribute 90% of your value. Figure out what they are—ask your boss or colleagues if needed—and focus on them. Delegate or eliminate everything else. This balance lets you excel at work while saving time for life outside it. Do what only you can do, and let others handle the rest.

9. Prepare Before You Start

A cluttered desk or missing tools can stall your progress. Tracy advises setting up everything you need before diving in. Clear your workspace, sit up straight, and start without delay. Don’t aim for perfection—get it 80% right and fix it later. Preparation builds momentum, so you can focus on one frog at a time.

10. Break Big Tasks into Small Steps

Big frogs can feel overwhelming, but Tracy suggests breaking them into bite-sized pieces. Think of crossing a desert by focusing on one marker at a time. Complete one step fully before moving to the next. This approach beats paralysis and builds confidence as you see progress. Small wins lead to big results.

11. Keep Learning

Your skills determine your success. Tracy encourages lifelong learning: read an hour a day in your field, attend workshops, listen to audiobooks, and practice new skills. Identify the one skill that would make the biggest difference and master it. Everything is learnable, and refusing to let weaknesses hold you back is key.

12. Play to Your Strengths

What are you naturally great at? Tracy says to focus on tasks that use your unique talents—things you excel at and enjoy. Delegate or avoid what doesn’t suit you. When you do what you love, your energy and results soar. Ask: “What has driven my past success?” Then double down on it.

13. Find and Fix Bottlenecks

Every goal has a limiting factor holding you back. Tracy suggests asking: “What’s slowing me down?” Often, it’s an internal issue, like a bad habit or skill gap. List the steps to your goal, pinpoint the bottleneck, and focus on fixing it. Most constraints (80%) are within your control—address them to unlock rapid progress.

14. Create Your Own Pressure

Top performers don’t wait for deadlines—they set their own. Pretend you must finish your frog before leaving town. Work in focused blocks and hold yourself accountable. Self-imposed pressure pushes you to operate at your best. Break big tasks into smaller deadlines to stay on track.

15. Boost Your Energy

You can’t eat frogs if you’re exhausted. Tracy emphasizes sleep (7-8 hours), healthy eating, exercise, and regular breaks to maintain high energy. Work during your peak hours and take one full day off each week. If you’re tired, rest instead of pushing through. High energy lets you tackle more frogs efficiently.

16. Stay Motivated

Be your own cheerleader. Use positive self-talk, visualize success, and focus on solutions, not problems. Look for the good in every situation and learn from setbacks. Optimism, Tracy says, is the top trait of leaders. Repeat affirmations like “I can do this!” to stay driven and beat procrastination.

17. Avoid Tech Time Traps

Technology can eat your day if you let it. Tracy suggests turning off devices, checking email or social media in batches, and taking one tech-free day a week. Treat notifications as distractions, not priorities. Use tech to support your frogs, not derail them.

18. Slice and Dice Big Tasks

For daunting frogs, break them into “salami slices” (small segments) or “Swiss cheese” holes (quick 5-10 minute actions). Start with one piece to get moving. Each small step creates a “rush” that pushes you to finish even the toughest tasks.

19. Protect Your Time

Big tasks need uninterrupted focus. Schedule 60-90 minute blocks for your frogs, even if it means waking up early. Treat these “golden hours” like sacred appointments. Scattered time produces weak results, so guard your focus fiercely.

20. Act with Urgency

Move fast to build momentum. Tracy calls this “action orientation”—jump into tasks and aim for a “flow” state. Set tight deadlines and repeat “Do it now!” to yourself. Speed creates a reputation for reliability and helps you seize opportunities before they pass.

21. Finish What You Start

Multitasking kills productivity. Tracy’s “single-handling” rule is to start a task and stick with it until it’s 100% done. This approach can double your output. Focus on one frog at a time, and the satisfaction of completion will fuel your drive for the next.

Putting It All Together

“Eat That Frog” is about building habits that lead to extraordinary results. Each morning, identify your biggest frog and tackle it first. Review these 21 principles regularly to make them second nature. By focusing on high-value tasks, planning ahead, and staying disciplined, you’ll accomplish more than you ever thought possible. Stop procrastinating, start acting, and watch your productivity—and success—soar.

Ready to eat your frog? Start today, and make every day count!