7 WAYS TO OVERCOME
PROCRASTINATION
WHO AM I?
Toni Coleman Brown, Founder of the Network for Women in Business
Procrastination
You’ll hear people give all sorts of reasons why they haven’t yet:
• created a product
• put together a membership site
• started building a list
• or even just started that exercise program.
Everything they say is most likely valid. They’re being truthful. They’re not
making excuses. But look one step deeper, and what you’ll also find is…
procrastination.
Procrastination Triggers
• She finds the subject intimidating or too technical
• She doesn’t know how she’s going to spin a simple subject into an entire
eBook
• Her client for this particular project is difficult to work with, and she’s dreading
the interaction.
Three different problems, apparently—but if you take a closer look, they all
stem from a lack of confidence.
Research
Research can help, when you’re not familiar with a subject (and also when you
are familiar with it)—but there’s such a thing as too much research.
People who want to write books often go through a similar procrastination
routine. They endlessly research, write snippets of content, scrap them, write
more, edit them, put them off…
Phobias
They don’t make telephone calls because they feel uncomfortable talking on the
phone.
They don’t make videos because they are self-conscious about some physical
feature.
Lifestyles
On top of the differing reasons for procrastinating, one also has to take into
account
• Learning styles and preferences
• Personality traits
• Conditions like ADHD, chronic or acute health issues
• Past traumas
• Learning challenges
I’m going to introduce you to seven ways to beat procrastination. Try out the
one that resonates most with you—or try them all!
STEP ONE: FIND THE CAUSE
George Santayana
“Those who do not remember the past are doomed to repeat it.”
This certainly applies to people who procrastinate, beat themselves up over
doing so, and then procrastinate all over again. But it’s not so much a case of
remembering the past as it is of not understanding why we do it.
Common Reasons for Procrastinating
1. You are a perfectionist.
2. You’re facing a task that is going to be unpleasant or boring or difficult. You
simply don’t want to do it because it’s not fun.
3. You’re facing a task that feels overwhelming or just plain too difficult.
4. You secretly resent having to do the task. You feel as if you need a “reward”
for doing it.
5. You’re a person who needs structure and you haven’t created a routine for
yourself that provides structure.
Common Reasons for Procrastinating
1. You are afraid of failing.
2. You are afraid of succeeding.
3. You don’t have a “big picture”—a driving goal, therefore you lack motivation
4. You have too much to do, therefore you simply don’t have energy for non-
motivating tasks
Did any of these ring a bell with you? Did more than one of these issues do so?
If so, welcome to the human race! Most of us have experienced most of these
reasons once in a while—perhaps more than once in a while.
Overcoming Procrastination
No matter what your most common reason for procrastinating might be, taking a
two-step approach will put you on the path to overcoming it:
• Understand the cause
• Reframe your habitual responses
Overcoming Procrastination
For example, if you have realized you commonly procrastinate because you
fear success, your perfect strategy will involve realizing that you don’t have to
leap overnight from where you are now to your ultimate goal.
Focus instead on (a) cutting anything out of the “success” picture that you really
don’t want (b) taking things one step at a time.
Concentrate on what you want to achieve that single day.
Overcoming Procrastination
Or if you have a fear of failure, recognize that particular cause often combines
with perfectionism.
You too can benefit from focusing on what you want to achieve that single day;
or from reframing your expectations.
#1 Reason for Procrastination
Doing so has become a habit.
Habits are formed through repetition. The neural pathways of your brain are
literally “trained” to repeat the habitual response to any situation—and the more
you do it, the harder it is to change that response.
#1 Reason for Procrastination
Repeat the habit of procrastination often enough and it becomes the path of
least resistance. Your brain has now become hardwired to procrastinate, when
faced with “trigger” situations.
This is just human nature, so you are not a failure. You’re only doing what all of
us have done sometime or other in our lives.
What you need to find is a motivator that is more powerful than the habit and a
strategy or tactic that is best suited to your root causes and personality traits—
one that will help you overcome the bad habit and create a new, more
rewarding one.
METHOD ONE: THE REMINDER STRATEGY
The Reminder Strategy
Creating a new structure or organization routine is not the perfect cure for
everyone—but it might be your perfect strategy.
The key lies in taking that two-fold action we talked about
• Identifying the cause of your procrastination
• Applying the right type of reminder system.
The Reminder Strategy
Tacking a brightly-colored sticky note on the lid of your laptop might be an
unexpectedly powerful habit breaker for you.
A tip: Use the same color of sticky note for your most important reminders.
METHOD TWO: OUTSOURCE IT!
Outsource It!
If you really hate to do a task or if it is really outside of your range of skills,
experience and interest, why force yourself to do it?
Hire a VA who will perform your most dreaded tasks for you—one who is
experienced in those tasks or responsibilities and who actually enjoys and
excels at doing them.
• Graphic designer
• Web designer
• Transcriptionist
• Bookkeeper
METHOD THREE: FIND AND USE YOUR
UNIQUE ACCOUNTABILITY TACTIC
Accountability Partner or Group
This works well if you have committed yourself to achieve something really
specific, like doing thirty minutes of Yoga every day or making a to-do list every
evening.
Sometimes finding an accountability partner is simple—like getting your VA to
ask if you’ve made that list as part of her daily duties.
And sometimes groups or partners are built-in to new undertakings. For
example, you’ve signed up for a daily Yoga class, so there are ten other people
and a teacher who will notice if you don’t turn up.
Accountable to Yourself
But go one step further by being accountable to yourself, too.
• Put reminders on your bedside clock or fridge.
• Buy yourself an inspiring, comfortable yoga outfit and lay it out every night, all
ready for your morning routine.
• Fill your water bottle and put it in the fridge last thing at night
Whatever it takes to “nudge” and remind yourself that yoga every day is a good
thing, or to encourage yourself to do whatever it is you don’t want to
procrastinate any more about.
Accountability Partner or Group
If you’re more comfortable with accountability groups than with single partners,
look for the right group. If one doesn’t exist to support the task or process you
want to be held accountable for—start the group yourself!
Make checking in with them become a habit.
Don’t overcomplicate things—people who procrastinate are wonderful overcomplicators and over-thinkers, as we already know.
• Set an alarm or a pop-up on your computer.
• Get a reminder app or sign up for a reminder service
METHOD FOUR: THE HUMBLE “TO-DO” LIST
“To-Do” Lists
One of the most common reasons they don’t work is because all of us—
especially perfectionists—tend to overcomplicate them. The result? They read
like a Punishment Sheet!
Here’s a strategy that can work for anyone, no matter what their root
procrastination cause:
• Create a simple—REALLY simple—“To Do” list.
• Only put ONE procrastination point on it. Leave the remaining two or three
checkboxes blank.
• Call it something else, if the simple words “To-Do” trigger you into a frenzy of
procrastination.
“To-Do” Lists
• Or don’t call it anything at all. Just print out your one big priority—the thing you
know you’re going to procrastinate about tomorrow.
• Save your To Do list as a master copy or print out a batch of them.
• Put a fresh copy on your desk or on top of your laptop when you finish work
for the day, so it’s all ready for you in the morning.
The simple “To Do” list is under-rated. It’s usually not a success because people
tend to fill it with too many tasks—“Shoulds” instead of “need to dos”. And they
tend to overfill it.
“To-Do” Lists
Focus on your top single priority—your big procrastination point, the habit
you want to change—and get it out of the way the moment you see that list in
the morning.
“To-Do” Lists
If you never, ever write post for your blogs—the blog you promised would help
your clients—and you beat yourself up every day over it, then overcome that
habit of not-writing by creating a “To Do” list that only focuses on your big
procrastination point.
Print it out when finishing for the day and stick it on or beside your laptop.
“To-Do” Lists
The next morning, write that blog post before you fill in the rest of the slots.
Only when the post is written and posted should you then fill in your main
priorities for the day.
What this will do is get you in the habit of sitting down and writing a blog post
every morning.
Don’t fill in the other tasks before you write the post. If you do, you risk
procrastinating through being “busy”. You’ll tackle the other tasks on the list or
you’ll spend way too long prioritizing what to put on the list—and before you
know it, you don’t feel like writing the blog post. Again.
“To-Do” Lists
Focusing on a single procrastination point at a time and structuring it is the
key to overcoming all your procrastination points—and habits.
The one point “To Do” list is a simple strategy, but don’t underestimate it! This
simple strategy can transform the lives of even the most obsessive-compulsive,
avoidance-prone perfectionists, so give it a try.
Resources
Check out a short but excellent article by, Jessica Stillman—“5 Scientifically
Proven Ways to Beat Procrastination”.
This article delves into the psychology of procrastination to break it down into
an easy-to-understand cycle. Among her other points, she talks about the
“Zeigarnik effect”, where unfinished tasks—the tasks we typically procrastinate
on doing—tend to float around in your memory and nag you all day, causing
negative feelings such as guilt and shame.
Says Stillman: “This is also why to-do list items continually pop up in your head
until you write them down -- a to-do list calms the Zeigarnik effect.”
METHOD FIVE: LOOK FOR THE STICKING
POINT
Look for the Sticking Point
We often procrastinate on tasks not because the task itself is hard, but because
there’s a step in the process that always derails us.
If you eliminate that step or find a more effective way to get past it, often the
urge to procrastinate disappears.
The task become easy—or even just more enjoyable
Look for the Sticking Point
We often procrastinate on tasks not because the task itself is hard, but because
there’s a step in the process that always derails us.
If you eliminate that step or find a more effective way to get past it, often the
urge to procrastinate disappears.
The task become easy—or even just more enjoyable
Look for the Sticking Point
First, identify the big procrastination point.
What is Cindy’s sticking point?
Make it easy to replace the habit.
METHOD SIX: LOOK FOR THE REWARD
Look for the Reward
We mentioned the “reward” factor just now. When you talk about rewards, most
people tend to focus on the Big Reward—the mansion you’re going to move
into when you make seven figures or the appearance on national TV or being
able to retire at age forty.
But it’s important to build in intrinsic rewards, all along the way.
Look for the Reward
It’s like starting that journey with a single step: You need those little rewards to
motivate you towards the big rewards.
People need to have a sense of purpose and joy in every single day. Living with
purpose and joy makes it easy to beat procrastination, most of the time. You’re
just so “in your zone” you don’t want to stop.
Working feels like fun again. You’re excited for your clients, and you’re excited
for the future.
Look for the Reward
But don’t neglect those little, overlooked rewards you can easily build into any
procrastination-whupping technique or strategy.
We already had a look at the automatic, built-in rewards that our hypothetical
Cindy created, when she started preparing her fresh, healthy smoothies the
night before:
• The feeling of accomplishment—that she’s an action taker
• The excitement of actually setting herself on her path towards her goal
• The reward of feeling great in the mornings, instead of groggy
Look for the Reward
And it’s great when there are unexpected positive side effects, too.
For example, if you can add a simple scoop of protein powder to that morning
smoothie, you get a whopping 20 grams or so of protein to power-boost your
day.
Use a plant-based protein powder like Vega’s Protein and Greens as it contains
two whole vegetable servings as a bonus.
Cascade Failure
A “cascade failure” occurs when one simple part of a sequence goes wrong
early in the sequence, leading to another part malfunctioning, then another,
ending with a huge systemic crash.
It’s the same thing when you trip over a small procrastination point, which
triggers more procrastination and ends up with that dreaded “I feel like I worked
my ass off all day and accomplished nothing” syndrome. So don’t just identify
small procrastination points early in your day—build in rewards for tackling them
too.
Cascade Failure
Emma Lonczyk is the creator and moderator of the private “Fit Friends Getting
Fitter” low carb group. Emma felt shamed into losing weight when a friend took
a photo of her one day and she saw that she had gained more weight than she
realized.
“At first it was hard to get motivated, but I created a
reminder-and-reward system of placing a pebble from
the window sill into the glass vase every time I lost a
pound. My goal was to see all the pebbles gone off the
window sill, and it was rewarding every time one
disappeared into the vase!”
Cascade Failure
As you can see from Emma Loncyzk’s before-and-after photos, this simple
“reward” system worked!
Cascade Failure
Small procrastination-busting tactics like this also have a positive cascade
effect. For example, outgoing Emma was so inspired by her results, she started
the “Fit Friends Getting Fitter” Facebook Group to encourage and support other
people struggling with weight issues who were attempting to “go low carb”.
You can even make your “To-Do” list work with a reward system, if checking off
boxes gives you a mini-high.
Cascade Failure
Rewards should be a built-in part of any procrastination-busting, habitchanging strategy—both long-term rewards and those all-important, little
immediate ones.
It’s just human nature: We like to do what is pleasurable, and if something is all
pain, we are just not going to create that habit.
METHOD SEVEN: CREATE THE RIGHT
SPACE
Create the Right Space
One area we haven’t really touched on yet is organization. A lack of
organization leads to chaos and confusion for not just those with ADHD or rightbrained people, but just about anyone!
This doesn’t mean you have to operate from fifteen planners and have buzzers
going off every fifteen minutes (unless that sort of thing truly appeals to you).
What it really means is…
Getting rid of anything that is blocking you from achieving your goals
Create the Right Space
Again, you can treat this microcosmically or on an empiric scale. “Empiric”
would mean taking action steps like getting rid of toxic relationships—those are
the people who keep your self-esteem clobbered, your confidence low or just
plain sap too much energy out of you.
“Microcosmic” might look like… cleaning your desk! Getting rid of clutter, if it’s
piling up.
Do it now. Plan to de-clutter in at least one area—the one you feel is keeping
you in chaos.
Create the Right Space
Some people find the easiest place to start is with their work area—the actual
work station or office.
• Clean up your desk. Get everything off it that doesn’t belong or doesn’t inspire
you
• Do place at least one object that inspires you on, around or above your desk—
a framed inspirational quote or mantra; a vase of beautiful flowers; a photo of
your dream house—something connected with the big goal and mission you
are working towards.
Create the Right Space
• Keep something fun on your desk—an adult coloring book; a doodling pad; a
Rubik’s cube; a hand-held Yahtzee game—anything that you can use to take a
really short but relaxing break while you ponder over a puzzle or simply give
your brain a rest from a tricky task. (It can even just be a photo that makes you
laugh—your dog being silly or your kid being cute.)
• Keep your tiny, mini, one-priority “To Do” list on your desk (and make sure you
have an easy-to-grab supply of sticky notes, if you’re using the sticky-note
system; or print-outs of your list, if you’re using an actual blank list)
Create the Right Space
• Go through your home office and donate, throw out or relocate anything and
everything that:
• Doesn’t inspire you
• Serves no energy-boosting or helpful function
• Is old or redundant (for example, that ancient “Dummies” book about programming with
DOS Basic)
It doesn’t matter if you get every single thing done here—just make a start on it.
Create the Right Space
Once you’ve decluttered your work area, see how that’s working for you for a
few days or weeks. Then go on to organize and de-clutter other areas of your
life.
• Your hard drive
• Your email inbox
• Those energy-draining relationships, or commitments made out of coercion or
guilt (the committee you got roped into joining, for example)
Don’t get over-ambitious and try to do everything at once. Start with the desk,
then set aside fifteen minutes a day or one hour per week specifically for
“organization and decluttering”.
SUMMARY: PUTTING IT ALL TOGETHER
Putting it all Together
We’ve talked about causes and triggers, habits, procrastination points,
motivations and rewards, as well as several strategies. It’s time to put them all
together and apply the last procrastination-busting method. Find the right tools
and strategies.
How do you know what the “right” tools are?
They’re the ones that work for you!
Tools
If you have problems writing blog posts, use apps like CoSchedule or
WordPress plug-ins like Editorial Calendar to help you organize and schedule
posts.
Groups are also a great help if you are one of those who find that accountability
and inspiration move you past procrastination.
(If you do join a Facebook Group, make sure it’s a closed or private group)
Tools
If accountability is really your thing, also consider joining a formal, online
“Challenge” to help you get past your particular block.
For example, a “Lose 5lbs. in 30 Days” challenge, if you’re focused on losing
weight and can’t seem to stick to a new regime, or a “Finish Your Book in 30Days” challenge if you just can’t seem to finish your signature book—ever.
Tools
Make sure you use the right planning tools, too. If you like paper planners, buy
a good daytimer in the format you prefer: Daily, Weekly or Month-at-a-glance.
If you like a planner that focuses on all
aspects of your daily life (not just
business) try something like the Fresh
Start “Mission Driven Action Planner”,
which incorporates business activities,
calendar and even little boxes
(“glasses”) so you can tick off your
daily water intake.
Tools
If you prefer digital planner, use apps like Evernote that allow you to integrate
and track all your activities across all your devices, including PCs and
smartphones.
And if, as a coach, you’re not taking full advantage of online scheduling
systems like TimeTrade or ClickBook—ones that allow clients to schedule
themselves, change appointments to other slots you have available and that
send out automatic confirmations—then you are missing out on a vital resource.
Planning
Planning and organization reduces stress—especially when you automate
much of it—and this gives you energy, which reduces procrastination.
The important thought to take away from this webinar? Busting procrastination
is not just about becoming more organized or beating a bad habit. Busting
procrastination is all about creating habits and finding the methods that
energize and inspire you!
Questions
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