Motivation Entitlement: We think we’re entitled to motivation before we take action but it doesn’t work this way. More often than we realize, we have to take action first before motivation kicks in. If we wait until we’re in the mood before we do something, we reinforce procrastination. Not feeling like doing something is not a reason not to do it when it comes to procrastination. In fact, you can expect some internal pushback and you’ll need to practice overriding this resistance instead of indulging it.
Uncovering Solutions: Most people identify procrastination as a problem, to change you’ll need to discover what it’s actually solving for you. Procrastination is a symptom in an effort to resolve a deeper issue. Some common issues behind procrastination include perfectionism, fear of failure, indecision or self-doubt. Once you find this answer, look for how procrastination has been beneficial in trying to manage this root problem; how has it shown what’s important to you? In what way has procrastination been useful or protective?
Compelling Reasons: The brain likes to keep doing what it’s used to doing. If you want to change the habit of procrastination you need to get clear on why you want to change and like those reasons. Try to envision how things will be different or better once you stop procrastinating. What will you be thinking, feeling, and doing that procrastination blocks you from now? What makes this important to you? What do your reasons to stop procrastinating show about you that’s positive? How do they reflect your values? Your brain will move toward what it’s focused on so give it something awesome to go for! If you only put your attention on what you don’t want, you’ll keep getting what you don’t want.
Willingness: We often undermine progress by expecting too much too soon. Find something small you’re willing to do to begin interrupting the pattern of procrastination. For example, if you’re wanting to exercise before work, start by setting your alarm earlier than normal and just putting your sneakers on right away in the morning for a week. The next week put your gym clothes on with your sneakers. Take it in slow, incremental steps. We’re often too impatient with ourselves. We start with expectations too high and give up too soon. If you want to learn more about applying this effective approach to any behavioral change, including procrastination, I recommend Atomic Habits by James Clear.
Self-Abuse Trap: Most of us would not consider ourselves bullies or subscribe to using fear and intimidation as a motivation strategy, yet our brain has a sneaky way of doing just this. We usually aren’t even aware of doing this to ourselves, but if you’ve tried and failed repeatedly to stop procrastinating and you feel bad about yourself for it, it’s likely your brain has gotten caught in a self-abuse trap. This destructive cycle will sabotage your attempts to change because berating ourselves into change just doesn’t work. In fact, it’s demoralizing and erodes our self-esteem making us more inclined to procrastinate in an effort to avoid our own wrath. We tend to withhold approval and kindness towards ourselves until we change, but it’s the other way around. In order to stop procrastinating, you need to treat yourself with respect and offer yourself support.
