Overcoming Procrastination

From Self-Preservation to Productivity

Are you a procrastinator? Chances are, yes, at least in some regard.

Procrastination is an experience almost everyone can relate to.

Whether it's putting off a mundane chore or delaying a monumental task, procrastination probably persists in many aspects of your life.

In today's world, filled with endless information and entertainment just a click away, procrastination has been deemed the "disease of the modern age." But why do you procrastinate, and how can you overcome it?

(if you’re an auditory learner, listen to this topic on Change Made Easy here, or watch on YouTube here)

Understanding Procrastination

Procrastination is defined simply as “the act of unnecessarily postponing tasks.” But if it’s unnecessary, and frankly often detrimental to your overall well-being or goal pursuits, then why do you do it?

The easy answer you probably jump to is laziness. Most people say “I just need to stop being so lazy and procrastinating!"

Truthfully though, procrastination is a much more complex issue rooted in self-preservation.

Realize that everything you do is for you. In some way, somewhere in your subconscious, it believes that every action you take is in your own best interest. Even actions that are in effect self-sabotage, like procrastination, follow this rule.

But, you hate when you procrastinate… You WANT to get the task done, so how could avoiding it be a good thing?

Well, research has shown that procrastination is less about laziness, and more about avoiding negative feelings. Which, to your subconscious, is a positive outcome, even if it hurts you in the long run.

So what are you avoiding?

In my career as a coach, I’ve seen two common threads of avoidance that lead to procrastination: inadequacy and overwhelm

Avoiding Feelings of Inadequacy;

Often, procrastination stems from a feeling of inadequacy—when a task highlights your lack of skills or knowledge.

For instance, you might want to start exercising but feel intimidated by the gym, where everyone seems to know more than you do.

Procrastination, in this case, is not laziness or you not wanting to work out. It’s a bid for self-preservation, your subconscious’ way of steering you away from a painful outcome (potential embarrassment).

Overwhelm and Second-Order Effects;

Another reason for procrastination is overwhelm. It is, however, not as you might assume, the overwhelm from the task itself.

Rather, it’s the overwhelm that stems from the changes that follow task completion. These are known as “second-order effects.”

For example, continuing with the analogy of getting started at the gym;

You want to get fit, but what happens after you start a gym routine?

When thinking about working out, that leads to thoughts about dietary changes, new routines, and lifelong commitments. While maybe hitting the gym (or even the Peloton) for an hour seems reasonable, when you stack all of those things together, it becomes too overwhelming.

In this example, it is the perceived future overwhelm that you are avoiding with procrastination, not the task of exercise itself.

Action is the antidote;

Ok, so procrastination isn’t you “just being lazy.” Nice to know, sure, but you still want to do something about it. So how do you solve it?

Realizing that procrastination is not a character flaw but rather an instinctual response to stress or discomfort is step one. Procrastination is a built-in defense mechanism, but it’s one that you don’t need, and that isn’t serving you.

Understanding that, here are 4 practical strategies you can implement to break out of procrastination and start taking action:

**Clear Out the Clutter**

Just as physical clutter can hinder productivity, mental clutter invites procrastination. Identify your common procrastination culprits and remove them.

For many (ME ME ME), my procrastination is made too easy by apps and digital distractions. To combat this, I utilize tools like app and website blockers while i’m trying to work. I’ve found this to significantly reduce time-wasting scrolling.

**Reduce Ambiguity**

Procrastination thrives on ambiguity. By articulating clear, specific actions instead of vague intentions, you create a roadmap to follow, lessening the mental resistance to starting a task.

**Break Tasks into Manageable Chunks**

Large goals can be paralyzing, leading to avoidance. By breaking tasks into smaller, more manageable parts, you reduce the likelihood of procrastination. Celebrate small victories to fuel motivation.

**Focus on the Journey, Not Just the Destination**

Overwhelming goals can overshadow the process. Concentrate on the step directly in front of you and gradually work towards your larger goal. This approach lessens anxiety and encourages consistent progress.

Let’s see it all in action:

Take a common area most people would say they can do with improvement in: finances.

You might say:

“This year I’m going to get my finances in order! Gonna start saving more money! I just need to start living off of a budget!”

Sounds like a great idea. Finances are important, everyone says to save more, budgets are key!

Except,

What is “more”? What even is a “budget”?

This is ambiguous.

“Build a budget,” sounds good, but if you’re just starting to understand personal finance, jumping straight into adhereing to strict budget might be too big of a leap.

And when you say “i’m going to get my finances in order,” not only is that big, it is solely focused on the end point. Everything will be better “when it’s done,” but what about NOW?

All of that combines to make you avoid, delay, and procrastinate. Meaning it ain’t gonna happen.

You can maybe see why a goal laid out with all of the best intentions, actually leads to procrastination and gets you nowhere.

Instead, what if you said:

“I am going to read 1 chapter of “I Will Teach You To Be Rich” (my personal favorite personal finance book, but insert whatever your heart desires) per week, and implement one habit per month.”

Specific. Manageable. Focussed on incremental milestones (weekly and monthly), not just a huge end goal of “financial freedom.”

This is something you will actually have at least a CHANCE of following through on.

**REMEMBER**

Procrastination is not a terminal trait, nor is it an unchangeable habit.

By understanding its roots and reframing your approach to tasks, you can break out procrastination's grip.

Remember, your brain procrastinates to protect you—not to hinder you.

Acknowledge this protective instinct and guide it gently back toward productivity.