Most people have struggled with procrastination at some point in their life. Some of us feel that we have always struggled with it, and are all too familiar with the consequences of putting off our goals, plans and dreams. We can easily feel frustrated with our own lack of action and this frustration can quickly lead to low self-esteem and a poor sense of self-worth. We become our own worst critic, which, rather than motivating us to take action, only serves to push us further down this toxic, and self defeating cycle.
Tackling the procrastination monster is something I am personally being coached on at the moment, because; in spite of my training; like many of you, I still find myself putting off doing the things I know - or believe I know - I ‘should/need’ to be doing, BUT DON’T!
So let's start with the signs of procrastination:
What are the signs of procrastination?
1. Delaying Tasks: Constantly putting off tasks or activities that need attention. There always seems to be something better or more important to do.
2. Excuse-Making: Creating justifications or rationalisations for not starting or completing a task. Blame can also show up here. You may find yourself blaming others, time, other demands or even the weather.
3. Overwhelming Stress: Feeling overwhelmed by the thought of a task, leading to increased stress.
4. Perfectionism: Waiting for the "perfect" moment or outcome, delaying action. This is a very common one and is closely linked to a fear of failure or ‘getting it wrong’.
5. Distractions: Easily getting sidetracked by non-essential activities to avoid the task at hand, aka, the art of ‘business’. You always have plenty to do, but are not necessarily productive as the tasks you choose to focus on often don’t have any real effect on the end goal.
6. Short-Term Focus: Prioritising immediate gratification over long-term goals.
These 6 signs can be summed up into a single word - AVOIDANCE!
Whether we are making excuses, waiting for the perfect thing or finding something better or more interesting or gratifying to do, it all comes down to finding any reason we can to not do the thing. And for me, it doesn't seem to matter whether it’s an unpleasant task like cleaning the toilet, or something I feel I really want to do, like reading or drawing, I can find myself delaying taking the action needed or coming up with any number of ‘reasonable' excuses why I can’t or shouldn't do it now.
So, why do we do this?
Common Causes for Procrastination:
1. Lack of Clarity: Unclear goals or a vague understanding of what needs to be done. Having clearly defined goals and values helps us to more quickly make decisions rather than relying on what feels good or comfortable in the moment.
2. Fear of Failure: Anxiety about not meeting expectations or making mistakes. Having unrealistic expectations of the results or our ability to achieve them feeds this. We may have high aspirations, but not be sure if we can pull it off.
3. Task Aversion: Disliking or finding a task unpleasant, leading to avoidance. There are always aspects of any work that involve undesirable tasks, whether they are unpleasant or ‘boring’. This is where taping into a healthy rewards system can help push us through these less than attractive tasks.
4. Overwhelm: Feeling overloaded with tasks, making it difficult to start. Understanding our needs, limitations and boundaries is vital to avoid taking on too much responsibility.
5. Perceived Lack of Skills: Doubting one's ability to successfully complete a task.
6. Low Motivation: A lack of interest or motivation to complete a particular task.
In personal development, the first step to self improvement always starts with ‘awareness’. Awareness covers several areas:
There is a problem or something we wish to change.
How it shows up in our life.
How this is affecting us and our life/career/relationships.
What we want instead.
Whether it’s a lack of clarity, being anxious of failing or believing we lack the skills or knowledge to complete the task, we will feel overwhelmed and unmotivated.
So now we have discovered what procrastination looks like and some of the major drivers, what can we do to combat procrastination?
Steps to Overcome Procrastination:
1. Break Tasks Down: Divide large tasks into smaller, more manageable parts. Small quicker steps feel less overwhelming.
2. Set Clear Goals: Define specific, achievable goals with clear deadlines. This helps to avoid a lack of clarity of what it is you wish to achieve.
3. Create a Schedule: Establish a realistic and organised schedule to manage time effectively.
4. Reward System: Introduce a rewards system for completing tasks to boost motivation. Be mindful to have a variety of rewards at different levels, simple quick rewards for small tasks and bigger rewards for completing bigger projects. Also ensure the rewards are not conflicting with any other goals you are working on. For example, if you also have a goal of making healthier food choices, having something like chocolate or a cookie will conflict with your goal of being healthier. This will cause an internal conflict which will result in more procrastination.
5. Mindfulness Techniques: Practise mindfulness to stay present and reduce anxiety. Take regular short breaks to clear your head, especially when working on a difficult task or one that is very time consuming. A quick 5 minute walk outside can clear the fog and help give you a fresh perspective.
6. Accountability Partners: Share your goals with someone who can provide support and accountability. Make sure this is someone you trust to be supportive but also will hold you accountable.
7. Challenge Negative Thoughts: Identify and challenge negative thoughts that contribute to procrastination. Journaling can help with this one. Dig deep, without judgement, on what your inner critic is saying. Our inner critic can be the voice of someone from our past who was critical, but it can also be our guardian ‘part’ who is trying to keep us safe. Our guardian was born in childhood for the purpose of protecting us when we felt unsafe. Let it know it is welcomed and accepted. Ask your guardian what it needs you to know, then remind it you are an adult who can handle things now.
8. Start with the Easiest Task: Begin with a small, manageable task to build momentum. Think of the story or the tortoise and the hare. The hare was faster, but it was the tortoise’s methodical consistency that won in the end.
Remember, overcoming procrastination starts with awareness and is often about finding strategies that work best for you. Experiment with different approaches to discover what helps you stay focused and productive. Embrace the journey of mastering the art of procrastination and making consistent progress on your path to success. 🚀💡
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