How to Coach Yourself on Overcoming Procrastination

Are you someone who always pushes important tasks till tomorrow when they should be done today?

Do you find yourself constantly procrastinating on essential goals, whether it’s related to your career, dreams, or even your health? And as a result, you end up feeling guilty, lazy, and discontent?

Well, let me tell you something real honest – I procrastinate a lot too. In fact, I put off recording this video for a few months before finally deciding to get to it.

And you know what?

Even amongst the most successful leaders I coach, the #1 problem that shows up is procrastination.

So in this newsletter, I’m going to dive deep into the root causes of procrastination, why we do it, and most importantly, how to coach yourself/your client/ your team to break free from the cycle of procrastination.

But first, let’s get clear on what procrastination is all about:

So, here’s what a typical procrastination cycle looks like, especially in today’s age of remote work:

Now, let’s explore the two most important reasons why we procrastinate:

The bottom line is that we procrastinate because of negative emotions and uncertainties about future benefits.

Now, let’s identify some common reasons why you might be procrastinating right now:

Here’s the most intriguing thing about procrastination – we put off tasks hoping to feel better, but it actually makes us feel worse. Not doing the task leads to guilt, self-criticism, and a negative impact on our self-worth.

Now, let’s explore the consequences of procrastination at work:

But here’s the good news: YOU CAN COACH YOURSELF/YOUR CLIENTS/YOUR TEAMS TO OVERCOME PROCRASTINATION!

The first step is awareness and forgiveness.

Becoming aware of why you procrastinate and forgiving yourself because it’s completely human.

9 Steps you need to follow to coach yourself/ your client to Overcome Procrastination

1. Start by listing down one task

Project, or goal you’re procrastinating on right now.

2. Identify the feelings and thoughts that come up

When you think about this task. Remember, negative emotions are often at the root of procrastination.

3. Reflect on the consequences or costs of your procrastination

Consider how it impacts your happiness, stress levels, health, finances, relationships, and dreams.

4. Visualize the long-term benefits of completing this task on time

Imagine how accomplishing it will make you feel and the rewards it will bring.

5. Minimize distractions proactively

Identify your biggest distractions and take steps to eliminate them while you work on the task.

6. Just get started!

Take the tiniest step you can right now to make progress. Remember, doing something imperfectly is better than doing nothing at all.

7. Set an implementation intention

Create a reminder for yourself to stay focused and committed to the task, even when the temptation to procrastinate arises.

8. Plan effectively

Break down the larger task into smaller steps and set clear deadlines. This will prevent overwhelm and help you stay on track.

9. Know your enemies

perfectionism, impulsiveness, and emotional instability. Be aware of these pitfalls and counteract them with self-awareness and intentionality.

Remember, the task you’re procrastinating on might not be the one you hate, but the one you fear, making it the most worthwhile pursuit for your personal growth.

And always remember, your self-worth is not tied to your ability or performance on this task. You are good enough, whole, and complete as you are. So let’s tackle that task or goal with the knowledge that it just needs to be completed at this moment.

Now, go ahead and use the toolkit, and share your experiences and insights in the comments below.

Let’s conquer procrastination together!