What are you waiting for? Overcoming procrastination

Photo Krivec Ales / Pexels

Do you put off things you know you need to do, even though avoiding them adds to your stress? Maybe you tell yourself you work best to a deadline, so you’re actually being strategic about your delayed start? Perhaps you’re waiting to be in the right mood, or for inspiration to strike? 

Understanding the causes of your procrastination can be the first step to making progress, as it identifies the deeper blockers beneath the default ‘I’m too tired/busy, I don’t care’ reasoning.

Reflecting on the consequences of your procrastination can also be valuable, as it helps you to move beyond the ‘stuckness’ and to consider what would be different if you could take action and move forward. How would your life improve? What are the benefits to the project you are working on, the way you spend your leisure time, your relationships with family or friends?

4 steps to overcoming procrastination

Once you’ve investigated the causes and consequences of your procrastination, whether it’s related to a particular task or a more chronic approach that sees you repeatedly putting off things you need and want to do, then it’s time to develop a strategy that will help you move forward. These prompts can help.

Motivation

What's the 'why' that will provide the impetus to get you started? It's relatively easy to come up with a quick answer to the 'why', but a technique called the 5 Whys can help you dig a little deeper. 

The exercise involves asking and answering a Why question five or more times. As a really basic example, it might be, 'Why do you need to do the washing up? The answer might be, 'Because there aren't any clean dishes to cook dinner.' Why do you need to cook dinner? 'Because Tuesday is the only time we eat as a family.' Why is it important to eat as a family? 'Because… etc, etc.' The idea is that when you get down to the kernel, the true deep meaning of your why, then that vision or value can help you when resistance kicks in.

Resistance

This is often a subliminal barrier to getting started – the thing you are avoiding thinking about, and which taking action will compel you to face. Maybe you put off applying for a new job in a different area because making the leap is scary. Perhaps you don’t address issues with a partner because you’re worried it will mean the end of the relationship. When resistance shows up, try to challenge the assumptions you are making. Is this statement true? What evidence do you have to support this theory? If this outcome did happen, would that actually be bad? What opportunities might open up for you?

Procrastination is a problem when it stops you living the life you want; when it prevents you pursuing your dreams; or keeps you in a state that makes you unhappy. Find the root of your resistance and you can begin to move forward to meet your potential.

Momentum

What's the process that can help you work through your procrastination? You might want to break down tasks into 10-minute blocks - action snacks - and set a timer to create a sense of momentum. Maybe you pair something you don't want to do with something that makes it more enjoyable, such as listening to an audiobook or podcast while you get on with the task – this often works well when you're listening to episodes or chapters, so you have a natural timeframe to work within. (War and Peace may not be the best procrastination buster!)

A Future Pacing exercise can help you to experience the outcome of the action, to fully and creatively imagine yourself in that moment – the feeling of achievement, the shift or transformation – then work back through the steps that took you there. This can be really helpful when you don’t know where to start, as it helps you to retrace the process imaginatively, until you reach the starting point and understand the first step you need to take on your journey.

Reward

While looking ahead to achieving your goal or task can give you a sense of your ‘why’ and how to get there, the outcome may seem too distant to be a prime motivator. If that’s the case, can you reward yourself as you make progress? What's your equivalent of a high five and a slap on the back? Who can you share your successes with on the way, as well as celebrate with at the end? You may find you garner more support and engagement from others by sharing what your goal is, rather than waiting for the 'ta da' moment and big reveal at the end.

If you’d like to discuss how coaching with me can help you with procrastination, book a free intro call today.