The Truth About Procrastination (and How to Overcome It)

Procrastination is no stranger. We've all been there…

I'm avoiding something. Right now, in real time as I write.

I know I'm avoiding, because I can see my procrastination behaviours creeping in.

Do you ever notice yours?

I'm sitting in my office at home. I've got a couple of hours set aside to crack on and write a batch of mindset emails that I send out each week to my mailing list. I know it will feel good to be productive and get them scheduled, but I’m not getting on with it.

Let’s talk procrastination…

Even when I know it will be great to get something done and even when I know I can do it (often easily), I still have good old procrastination pipe up when something feels big, long or overwhelming. Or if I start to doubt myself and whether what I'm doing is going to be meaningful or useful (aka good enough).

None of us are immune from this. Don't believe people who say they NEVER experience self-doubt or procrastination! It creeps it, to greater or lesser degrees, for all of us.

How to spot it and what to do about it.

Here's how it's playing out for me: I was feeling super productive and clear about what I wanted to do. I sat down after a call with a client and I opened up my laptop. I went into my email drafts to look through the topics and content for each week.

And then I just stopped.

I saw the list of emails and an automatic thought popped up in my head:

"This is going to be arduous". "This is going to take ages". "I don't feel inspired to write". "What if what I write is a load of rubbish?" 

I started looking around the room and got distracted by the way more pleasant thought of wiping clean my planning board and updating it.

No, spotted ya. Not gonna do that. That's procrastination.

Back to work.

Then I saw my reflection in the window and started putting my hair up. The urge to find a hairband somewhere in the house became important.

Nope, that's procrastination. Not gonna do that.

I started feeling uncomfortable physically, kind of jittery in my stomach.

Hello again procrastination. Yup it's a bit weird feeling, but you know what? I'm going to sit with it. I don't need to get away from it.

So instead, I went back to the laptop and started to type, with the conscious awareness that my urge was to avoid and that I was going to make an active choice not to.

You see, it is possible to act against your urges and do the thing instead of procrastinate, even if you don't 100% feel like it.

But you have to be able to spot your procrastination first!

For you it might be going off down a social media rabbit hole, or rummaging in the fridge for something to eat when you’re not even hungry, or getting busy doing something useful…it’s just not the thing you need to be doing.

Whatever your procrastination signs are, start getting good at noticing them.

As I write I'm noticing all the physical feelings and thoughts pinging around, trying to take me off course.

I'm also noticing that the more I type, the less of them there are.

Procrastination hates momentum.

The more you face what you're avoiding, the more you take action on it, the more you show your procrastination habits that you don't need protecting, thank you very much, from whatever you think will happen, the weaker the procrastination urge becomes.

If procrastination is keeping you stuck, making your life stressful or making you miss opportunities and feel frustrated with yourself, test out these three CBT-based tips and start taking control over your procrastination behaviours.

Tip #1: Identify the fear

Procrastination is always about fear of some sort. It's an avoidance behaviour.

Fear of something being difficult. Fear of it being boring. Fear of not being able to do something. Fear of being judged. The list is endless.

Once you identify your specific fears then, my friend, you’re on your way to calling out and shifting your procrastination habits.

Tip #2: Spot your procrastination behaviours

Can you spot your specific behaviours?

Like the ones I've described above, you will have specific behaviours linked to your procrastination too. You just might not know to call it procrastination.

Start identifying them and name them for what they are. PROCRASTINATION!

Tip #3: : Be mindful of the language you use with yourself

What are you telling yourself? What's the narrative you're slipping into about the task at hand or what's going to happen? What beliefs are you holding about what it's going to be like?

How you talk to yourself, the words, images and the choice of language contribute to your procrastination.

Change up the story! Challenge the belief that you can't do something or it will be unpleasant! Is that true?

If it is true that something might be hard or boring or you're not sure you can do it....well, tell yourself that you choose to do it anyway. You're going to give it a go and see what happens.

After all, we can do hard things! And a bit of discomfort or taking a risk trying something new never did us any harm.

On the contrary. It's how we progress, and grow, and get things done.

Are you ready to take action and stop letting procrastination drive you?

Let's get to work!

About Clare:

Hello! I'm Clare. I'm an Ivy League-trained cognitive behavioural therapist and a mindset strategist for entrepreneurs, creatives, and  women in leadership, ready to scale their purpose, potential and results  - without compromising on their happiness.

I also run Empowered Minds, a monthly membership for ambitious women ready to level up their game and stop playing small.

It's my passion to help others reach their full potential and experience a more fulfilled life. I believe anyone can achieve their dreams with the right mindset and support system. I'd love to support you with your big life vision: www.clareflaxen.com.