How to tackle procrastination?

We often know exactly what we need to do to reach our goals. We are organised, we have a plan, and we understand our strengths and resources. And yet… we don’t move. We procrastinate.

Procrastination means putting off what needs to be done to progress tasks until the last minute; despite knowing it will cause stress later.

According to the The School of Life, procrastination might find its causes in our childhood. There must once have been some sense of danger associated with getting things done. Perhaps accomplishment was seen as showing off; perhaps there was a competitive sibling ready to attack any signs of excellence. Maybe an anxious parent panicked by the slightest sign of failure.

There are many other reasons why we procrastinate, such as:

• Fear of stepping outside our comfort zone and failing

• Fear of uncertainty

• Choosing immediate rewards over long-term ones

• Depression

• Low self-confidence

• Lack of motivation

In my work with clients, we start with acknowledging procrastination and identifying its cause. We then spend time understanding before creating a plan to tackle it.

▶️ Make a to-do list with clear deadlines.

▶️ Break down the items on your list into small, manageable steps so that your tasks don’t seem too overwhelming and you can have some quick successes to keep you motivated.

▶️ Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to procrastinate, force yourself to spend a few minutes working on your task.

▶️ Eliminate distraction: Ask yourself what pulls your attention away and turn off those sources of distraction.

▶️ Congratulate yourself when you finish an item on your to-do list on time, and reward yourself by indulging in something you find fun.  

Procrastination is not about being lazy. It’s about understanding your fears and thoughts, and learning how to work with them and not against.