EMBRACE PROGRESS, NOT PROCRASTINATION: INSIGHTS FROM A COACH
Have you ever found yourself caught in the grip of procrastination, putting off or avoiding doing something despite knowing it’s only going to come back to bite you even harder in the future?
Now, for those of you who wear multiple hats such as small business owners, or working professionals, you know first-hand the challenges that come with juggling multiple responsibilities.
Or perhaps you aspire to start your own business, yet your thoughts swirl in circles, dancing between excitement and uncertainty. You find it challenging to break free from the chains of indecision.
The allure of procrastination can be tempting, as it brings a temporary sense of relief. But deep down, we know it isn't sustainable and can actually raise stress levels. Procrastination is a common problem that affects many people. It can be frustrating and lead to feelings of guilt, shame, and stress. But what exactly is procrastination? And why do we do it?
In this blog post, I’m going to dive deep into the fascinating world of procrastination and uncover why it often goes hand-in-hand with perfectionism.
Why do we procrastinate?
Many people believe that procrastination is about laziness or a bad habit. Yet surprisingly it’s more about a way of managing our emotions - a coping mechanism if you will, especially when you have a lot of stress in your life.
Here are some of the common reasons why we procrastinate
1. Overwhelm
Overwhelm, that feeling of being bombarded with an endless list of tasks and responsibilities can be paralysing and often conspires to keep us stuck in a cycle of procrastination. It's like trying to write a book without a clear sense of what the story is about or who the characters are. Often we feel overwhelmed simply because we don’t know where to start.
When faced with such overwhelming circumstances, it's no wonder we find ourselves frozen in indecision, unable to take that crucial first step. I've been there. I remember a time when my to-do list seemed insurmountable, each item competing for my attention and leaving me feeling defeated before I even started. The result? My productivity suffered, and I found myself trapped in a cycle of avoidance, constantly pushing tasks aside instead of tackling them head-on.
2. Perfectionism:
Perfectionism is that nagging voice in our heads that tells us that whatever we've done isn't good enough and that we must be flawless before we can move forward. It's a ruthless companion that fuels our overthinking, creating a loop of self-doubt and analysis paralysis.
Procrastination, fuelled by perfectionism, is a wasted opportunity. By allowing ourselves to be consumed by the need for flawlessness, we deny ourselves the chance to take action, learn, and improve. We become trapped in a cycle of inaction, always waiting for the "perfect" moment that may never come.
3. A Pattern of Negative Thinking
Procrastination is but a symptom—a mere reflection of the stories we tell ourselves about a situation. It is those self-limiting beliefs that sow seeds of doubt and hesitation. "I'm not good enough," we say. "It won't work. What if I fail?" These thoughts, like a dark cloud casting shadows over us and creating a negative feeling that can paralyse us, leading to non action and avoidance.
4. Fear of Failure
The mighty force that cunningly whispers doubts and hesitation into our ears, deterring us from starting or completing tasks. And did you know that fear is a common companion of growth as it can create anxiety and excitement? Yet what if we were to reframe our understanding of failure?
5. Task Aversiveness
Task aversiveness refers to the unpleasantness or lack of enjoyment associated with a particular task. When a task is perceived as aversive, individuals may feel a strong reluctance to engage with it, leading to procrastination. The aversion to doing a task can stem from various factors such as the perceived difficulty, complexity, or tediousness of the task. Aversive tasks may also be ones that individuals find uninteresting or lacking in intrinsic motivation.
The aversiveness of a task can contribute to procrastination because individuals tend to delay or avoid tasks that they find unpleasant or unenjoyable. By putting off the task, individuals can temporarily avoid the unpleasant feelings, which provides short-term emotional relief
6. Lack of Motivation and Inspiration:
When we lack motivation and inspiration, it’s often because we’re not connected to our core values and passions. We may be doing things that don’t align with who we are or what we want out of life. This can lead to feelings of emptiness, frustration, and a lack of purpose.
When we set meaningful goals that resonate with our authentic selves, we tap into a well of untapped potential. It's about finding purpose in our endeavours and connecting them to something larger than ourselves.
7. Time Management and Distractions:
We all know the feeling of being overwhelmed by our to-do lists, constantly battling against the relentless ticking of the clock. It's time to shed light on the common challenges we face in managing our time effectively and how these challenges contribute to the slippery slope of procrastination.
How to improve your procrastination tendencies
1. How to recognise procrastination patterns
Recognising one's unique tendencies and patterns of procrastination is crucial in developing effective strategies. Through self-reflection exercises, which we can do through our coaching sessions, I aim to guide you in discovering your own unique procrastination patterns and behaviours. I ask you to identify specific situations or tasks where you tend to procrastinate the most and dive into understanding the deeper reason why you’re procrastinating. Through discovery, we can build effective strategies, such as boundaries or time management tools, to help you improve your procrastination tendencies.
Each individual's lived experiences are distinct, and therefore, require unique strategies to overcome procrastination. As a mindset coach, I present diverse and effective strategies to help conquer procrastination through a reflective and candid tone, such as mindset shifts, time management techniques, accountability and support, visualisation, and goal setting.
2. Understanding the emotions
It is crucial to acknowledge that procrastination often serves as a way to manage our emotions. We procrastinate not out of laziness or lack of motivation, but rather as a way of coping with those daunting emotions that threaten to overwhelm us, such as anxiety being uncomfortable.
However, in understanding the root cause of our procrastination lies the key to conquering it. By unraveling the reasons behind our avoidance, we can begin to find the strategies to manage our overwhelm or anxiety, and even improve ways to battle procrastination!
For example, if you're feeling anxious about an upcoming deadline, try taking some deep breaths before starting. Taking deep breaths calms our nervous system. Procrastination and raising stress only heighten it. By doing something that helps calm your mind and body down, you'll be better able to focus on what needs to be done.
When you feel fear, it's a sign that you're stepping outside of your comfort zone - growing, expanding, whatever you would like to call it. This is an opportunity to be aware of what's happening and use the level of excitement to fuel your next steps forward, not send you into a freeze or avoidance zone. The more you practice this, the easier it becomes.
3. Prioritise your task list
it's essential to create space for clarity amidst the chaos. Take a deep breath and step back to assess the tasks at hand. Identify what truly needs your attention and discern the urgency and importance of each item. By gaining clarity on what's truly essential, you can begin to prioritize with purpose.
Next, let's talk about breaking tasks down into smaller, manageable steps. When faced with a monumental task, it's easy to feel overwhelmed and uncertain of where to start. But by breaking it down into smaller, bite-sized actions, you make it more approachable and less intimidating. Each small step becomes a milestone of progress, leading you closer to your ultimate goal.
Allow me to share a little secret with you, my dear ones: prioritisation is not just about checking items off a list; it's about intentionally investing your time and energy into what matters most. Take a moment to reflect on your values and aspirations. What truly aligns with your long-term vision? By prioritising tasks that are in alignment with your goals, you create a sense of purpose that fuels your motivation and propels you forward.
Other useful tools:
Eat That Frog (Do the hardest task first)
3. Mindset shifts to combat procrastination
The incredible power that lies in reshaping our mindset. By replacing the whispers of negativity with affirming, empowering thoughts, we undergo a profound shift in our emotional landscape. We take control of the narrative, banishing doubt and fear, and embracing a newfound sense of belief in our abilities. What is the antithesis of procrastination? Progress. Yet progress is not a mere destination, it is a way of being.
One powerful strategy is to set realistic expectations for ourselves. Instead of aiming for perfection, let's celebrate progress and effort. Embrace the idea that mistakes and setbacks are not signs of failure, but rather opportunities for growth and learning. By setting realistic expectations, we create space for exploration, experimentation, and the inevitable bumps along the way.
Let me share a secret with you: failure is not the opposite of success; it is an essential part of it. Every stumble, misstep, and mistake is a lesson in disguise, offering us valuable insights and wisdom. By reframing our perspective, we transform these perceived failures into stepping stones on our path to success.
Remember, you are not alone in this journey. We all grapple with the fear of failure, and it's okay to feel its presence. But let us not allow it to dictate our actions or stifle our dreams. Confront it with compassion, determination, and a belief in your own resilience. Success is not reserved for the fearless; it is the outcome of those who face their fears and keep pushing forward, no matter what.
4. Practice Mindful Action
Cultivate a habit of mindfulness when tackling your tasks. Pause and reflect on your thoughts and emotions associated with the task at hand. Notice any resistance or discomfort that arises, and be aware of the desire to procrastinate. By bringing awareness to these internal experiences, you can consciously choose to move forward and take action, despite any discomfort.
So next time when you sit down to tackle a project that's been looming over you for weeks, take a moment to notice any sense of resistance within you. Maybe it's a nagging voice that whispers, "This is too hard," or a feeling of fear gripping your chest. It's uncomfortable, unsettling even. But instead of pushing it away or giving in to the temptation to procrastinate, bring awareness to these internal experiences.
Why is this important, you may wonder? Well by recognising and acknowledging these thoughts and emotions, we gain power over them. We become conscious of the distractions and resistance that tend to derail us from taking action and ticking it off the list. We can choose to move forward, despite the discomfort.
It's through this mindful action that we forge a new path. We step into the unknown, fully aware of our inner resistance, but determined to overcome it. We become the masters of our own destiny, rather than being controlled by fleeting emotions or self-doubt.
5. Savour the moment when you “close the loop”
There's something undeniably fulfilling about “closing a loop” - a sense of accomplishment that washes over you as you tick off that item on your list, especially when you have a tendency to procrastinate. It's a gentle reminder that you can do it and also hold the power to overcome the allure of distractions and the pull of procrastination. Take a moment to savour that feeling, to relish in the satisfaction of taking action and witnessing tangible progress. If you’re a visual person, make it a big deal to cross or tick that item off the list. These moments may seem small, but they carry great significance.
So celebrate each loop you close, each item you tick off your list, for they are evidence of your determination to overcome your procrastination.
6. Avoid Distractions & Introduce More Focus Time
Ah, distractions—a force we all reckon with in our modern world. They come in the form of buzzing smartphones, demanding or chatty colleagues, or the tempting allure of leisure activities. However, you can tame these distractions and reclaim your time.
Start by creating a dedicated workspace free from external interruptions. Establish boundaries and communicate your need for uninterrupted focus.
Turn off notifications on your devices and designate specific periods of time for focused work. It is within your power to resist the distractions and create a space for deep, meaningful work.
Dive into the world of time blocking, where you allocate specific time slots for various tasks, ensuring that each commitment has its designated space. Take a look at the Pomodoro method.
Embrace the power of visualisation with your (realistic) to-do lists, where you can visualise your tasks and experience the rewarding sensation of ticking them off one by one.
7. Boundary setting & Assertiveness
The Power of the Pause and saying "no". If you find yourself taking on extra tasks to please the other person, practise the power of the pause before committing.
Some useful phrases to say instead of "Yes" can be "Let me come back to you." and "I'm unable to discuss this right now. Can we schedule a time to discuss in more detail later?"
Learn to set boundaries and declutter your schedule, allowing yourself the freedom to focus on what truly matters.
8. The Power of Self-Compassion
Lastly, let's not forget the power of self-compassion in navigating overwhelm and lack of prioritisation. We are only human, after all, and we can't do it all at once. Give yourself permission to be imperfect, to make mistakes, to take your time, and to course-correct along the way.
Helpful Resources:
Still needing some help with overcoming procrastination? Here are some useful books to get you tweaking your mindset and your daily habits.
"Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time" by Brian Tracy. Dive into practical techniques for prioritising tasks and boosting productivity. Tracy's approach of tackling tough tasks first is a game-changer!
"The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play" by Neil Fiore. Fiore offers a strategy to understand and conquer procrastination, from identifying root causes to mastering time management. Perfect for pinpointing your hurdles!
"Procrastination: Why You Do It, What to Do About It Now" by Jane B. Burka and Lenora M. Yuen. Discover the psychology behind procrastination and gain practical tools to break free from its grip. Say goodbye to delay and hello to productivity!
Conclusion
Conquering procrastination might feel overwhelming, but by embracing your unique experiences and reflecting upon your tendencies, you can gain tangible results. By cultivating a growth mindset, strengthening time management, generating accountability and support, and visualising achievable goals, you can overcome procrastination and move towards personal and professional fulfillment.
Remind yourself that even a small step towards your goals, is still a step forwards.