I hear this all the time... repeatedly saying things like "I'll do it one day" or "I'll do it later".
People procrastinate for different reasons. It’s normal to procrastinate sometimes. We all put off doing things from time to time. But for many, procrastination has become a CHRONIC issue – at home, at work and in relationships.
There are many factors behind chronic procrastination. Often, it’s a mask for deeper, underlying emotional issues such as low self-esteem, perfectionism, depression, anxiety, trauma, lack of confidence, fear of failure or criticism. Subconsciously, we hold onto negative and unhelpful beliefs and thinking patterns.
When we procrastinate, we avoid or delay feeling difficult emotions such as sadness, frustration, guilt, shame, rejection, envy, desire, or fear. We distract ourselves and engage in negative behaviour patterns such as excessive eating, drinking, substance use, gaming, gambling, working or shopping. Instead of working through our problems, we use procrastination as an avoidance strategy. We tell ourselves we are not ready for the changes we are trying to make.
Yes, procrastination makes us feel good – temporarily. Instant gratification!
But the feeling doesn’t last. Procrastination is not a good long-term strategy. We start to feel stressed and frustrated for not getting things done. Procrastination can become debilitating. It can start to rule our lives. Chronic procrastinators tend to have lower life satisfaction and more stress related health issues.
Do YOU find yourself continually procrastinating?
Do YOU find yourself saying, “ONE day I will…”
- Leave an unhappy relationship
- Change jobs
- Move to another location
- Start business
- Stop hoarding things
- Get my finances in order
- Go back to study
- Lose weight
- Stop drinking
Perhaps, you have tried to overcome procrastination before and found it very hard to do.
Yes, life is full of uncertainty, but I encourage you to let go of that “one day” mentality.
So, how can you overcome procrastination?
Here’s how I deal with procrastination:
Tip #1: I admit that I’m procrastinating! I ask myself, “Why do I procrastinate?” and “What stops me from starting?” I tune into my emotions and process them. Perhaps I’m fearful of failure or criticism. Self-knowledge and awareness are the keys to understanding my true reasons for procrastination and finding strategies to overcome it.
Tip #2: I identify ONE issue or area I need to improve or change. Not ten. Just one. Often, people try to take on too many goals at once. I also make sure the goal is MINE, not someone else’s.
Tip #3: I take action instead of waiting for the “perfect” moment. I commit to a small – often tiny – first step. I don’t try to jump in one big leap. For example, when I think about writing a blog or an article, I tell myself to write just the first sentence. Interestingly, once I do this, writing the next ten sentences becomes easier. Soon, there’s a momentum building inside me, and I find myself writing a lot more. I create a domino effect.
Tip #4: I engage in positive self-talk. I believe in myself and have developed a strong sense of self. I’m not too concerned with what other people think of me. Well-meaning family and friends may want to influence the goals I set for myself. Yes, I listen and respect the viewpoints of others. I learn from them. But people often project their own fears and insecurities onto me. So, I don’t expect people to agree with me.
Tip #5: As a wellbeing professional, I read inspirational stories and seek out motivational speakers. They make me feel good, uplifted and energised. They “trigger” me to take action. Motivation is contagious.
Tip #6: I use visual cues or prompts – like a calendar or vision board – to track my progress and maintain motivation. It’s so easy to forget my goal and fall back into old patterns.
Tip #7: I’m flexible and leave room for the unexpected. I don’t give up as soon as I hit the first obstacle. I modify my goal if needed. I focus on long-term results rather than short-term gains and “quick wins”. It’s easy to lose track by everyday distractions, however, the ability to see the bigger picture helps me to move towards my goals in the months and years to come.
Tip #8: I reward myself. I review my progress and celebrate small wins along the way. It’s so much easier to maintain motivation when I take time to recognise my achievements.
Growing as a human being can be hard. But there is no growth without discomfort.
And remember, you are not alone. If you feel like it’s all too much, it's okay to ask for help. Sometimes, we need outside guidance and direction in resolving our issues.
So, what are some of the goals you have really wanted to accomplish for a long time?
Eila Mikkonen
Counsellor, Coach & Mental Fitness Facilitator