FROM PROCRASTINATION TO PROGRESS - A COACH’S TOP TIPS
Procrastination, a universal challenge that often hinders our productivity, can be deep rooted in our mindset with varying contributing factors, ranging from fear of failure to perfectionism and overwhelming tasks.
Understanding the common reasons behind our tendency to procrastinate is the first step toward conquering this habit. In this blog, we delve into the intricacies of procrastination, exploring its origins and offering practical tips to empower you to overcome procrastination and reclaim control over your time and goals.
As a Life and Leadership Coach, I often coach many people who aren’t seeing the results they aspire to, or feel inundated with their workload only adding to stress.
When we start to dive into what’s really going on, often procrastination rears its ugly head.
So if you’re procrastinator, you’ll be pleased to know that you’re not alone.
In fact, I’d almost say someone was lying if they said they’ve never procrastinated before.
But here’s the thing. You can improve your procrastination tendencies if you can gain a better grasp and understanding why it happens in the first place.
What is Procrastination?
Procrastination is the act of delaying or postponing tasks, often despite knowing that doing so may lead to negative consequences. It involves the avoidance of taking action on a particular task or responsibility, usually due to factors such as a lack of motivation, fear of failure, or a desire for perfection. Procrastination can impede productivity and hinder personal and professional development.
Here are 5 main common reasons why someone procrastinates.
1. PERFECTIONISM
People often strive for perfectionism due to a desire for approval and fear of criticism. The constant pursuit of being “perfect” can create overwhelming pressure leading to procrastination as a way to cope with the perceived high standards
Top tip: Focus on progress instead
Instead of obsessing over perfection and the looming fear of failure, shift your focus to progress. Let go of the need to be flawless and celebrate progress instead. Little by little is better than nothing at all
2. OVERWHELM
People get overwhelmed with tasks when faced with a multitude of responsibilities or unclear priorities. This overwhelm can trigger procrastination as individuals struggle to navigate the chaos and find it challenging to initiate any task under the weight of perceived pressure and complexity.
Top Tip: Break It Down
Overwhelm and procrastination go hand in hand. Break down your tasks into bite-sized, prioritised chunks to make them more approachable. By tackling small sections and understanding what you deem as a priority, you'll not only ease your overwhelm but also build confidence as you witness your accomplishments stacking up. Also, check out Einsenhower Matrix to help you prioritise your tasks
3. FEAR OF FAILURE
People fear failure due to the potential for judgement, rejection, or damage to self-esteem. This fear can lead to procrastination to delay tasks to avoid facing the possibility of falling short, creating a protective barrier against perceived failure and its associated emotions.
Top Tip: Reframe it as a learning opportunity
In societal standards, failure is often stigmatised as a negative outcome. Yet it is through failure that we find opportunities for growth, learning, and resilience. Embracing failure as a natural part of the journey allows us to develop, adapt, and ultimately achieve greater success
4. UNREALISTIC GOAL SETTING
People may set unrealistic tasks and goals due to a desire for rapid success or societal pressures. However, when these objectives become unattainable, it can lead to procrastination or a failure to start, as individuals may feel overwhelmed and de-motivated by the enormity of the challenge, hindering their ability to take meaningful action.
Top Tip: Be Realistic
Setting sky-high goals can send your anxiety skyrocketing. Instead, aim for goals that are attainable, sustainable and not only challenging. It's all about finding that balance that works for you. Start with small victories and tweak as you go along. And don’t forget to celebrate your success!
5. NEGATIVE MINDSET
Self-doubt and pessimistic thoughts can erode motivation and confidence, making tasks seem more daunting than they are. This negative cycle reinforces procrastination as the struggle to break free from the grip of discouraging beliefs.
Top Tip: Embrace a Positive Mindset
Challenge those negative thoughts that fuel your fear of failure. Replace them with empowering and positive affirmations. Remind yourself that failure is an inevitable part of the journey, and it's the courage to try again that truly matters.
Understanding the intricacies of procrastination requires a compassionate exploration of the human mindset. As a coach, it becomes evident that procrastination often stems from a combination of fear of failure, perfectionism, and a lack of clarity regarding goals. By addressing these underlying issues, individuals can transform their approach to tasks, cultivating a positive and growth-oriented mindset. Embracing self-compassion, setting realistic expectations, and fostering a sense of purpose are key elements in overcoming procrastination. Ultimately, a mindset coach empowers individuals to break free from the shackles of procrastination by guiding them towards a mindset that values progress over perfection, resilience in the face of challenges, and a renewed sense of purpose in achieving their goals.
ABOUT ANGELA FOULDS
As a dedicated Life and Leadership Coach, I specialise in empowering individuals to exceed the expectations they hold for themselves to achieve personal and professional excellence.
Through a holistic approach, I guide clients in gaining clarity, building confidence, and unlocking their true potential. Together, we navigate challenges, set and surpass goals, and create a path to a more fulfilling and impactful life.
www.angelafoulds.com