We all know that feeling of needing to get something done yet finding ourselves delaying it with every possible excuse. In this blog post, we will explore why we keep procrastinating and how we can stop.

The Root of Procrastination

A common misconception is that procrastination boils down to a lack of self-control.
But in reality the deep root of procrastination often lies in is choosing short-term comfort (doing something more enjoyable) over the long-term goal (getting things done). Procrastination is like a mini escape, a distraction from the discomfort a task may bring.

At its core, overcoming procrastination comes down to emotional resilience – the ability to tolerate a certain level of discomfort. The level of discomfort depends on how challenging or unpleasant the task feels. Sometimes the task itself may activate difficult feelings, especially if it relates to something personal or sensitive (e.g. something that might instigate a big change).

Fears and Doubts that Fuel Procrastination

Sounds simple, right? Actually, it’s a bit more complicated.

If we dig the uncomfortable side of it deeper, we find that there could be other feelings mixed in with the task: the high expectations (perfectionism), fear of failure, fear of judgement, fear of success, self-doubt and even decision paralysis (lack of clarity).

One of the biggest differences between procrastinators and non-procrastinators is their self-esteem and how closely it’s tied up to external validation. Non-procrastinators tend to focus inwardly, staying centred on their own goals and “staying in their lane”. While procrastinators tend to focus outwardly, worrying about how others may judge them or their work.

Cultivating Responsibility for your Own Goals

Another way to look at it is through the lens of personal responsibility: meeting your needs, pursuing your goals, and making your dreams a reality. It is essential to have clarity and confidence on which goals are truly yours and which ones are not.

For example, think about the ways we often delay or skip exercising. Even knowing the benefits, you might still find yourself putting it off for “more important” things. Ask yourself how you perceive discipline. Do you view it as a punishment (perhaps stemming from past experiences where you were pressured to do something you didn’t want to)? Or do you see it as an act of self-care for your body, a responsibility only you can fulfil?

Tackling the Habit Holistically

My approach to tackling habitual procrastination is holistic: first, building emotional resilience to sit in discomfort (there is no short cut to this, but the journey is truly worth it), and second, looking at your overarching life goals, exploring any doubts and fears that may be holding you back.

If you are ready to go deeper, explore the roots of your habits and find effective strategies to change them, contact Olga directly at https://opentochange.uk/.

 

Olga is Behaviour change coach, who helps her clients break unwanted habits and gain freedom from self-destructive patterns. Find out more about Olga and her work here on her profile page.

 

November 29, 2024