Procrastination
"A year from now you will have wished you started today." - Karen Lamb
The saying goes, “Don’t put off until tomorrow what can be done today.” Yet, procrastination happens. Why? Understanding that thoughts drive feelings, and feelings drive actions prompts the question: What are the thoughts behind delaying tasks until "tomorrow"? Or, more importantly, what are our thoughts about ourselves that cause us to delay things unnecessarily?
Whether we are consciously aware of what we put off or not, our subconscious holds onto these unfinished tasks. This buildup of subconscious "to-dos" can negatively impact our health and well-being, draining our energy and preventing us from completing tasks. The stress caused by procrastination elevates cortisol and insulin levels, which, when sustained over time, can lead to long-term health issues, sleep problems, and a lack of energy and motivation. In short, procrastination can have lasting effects on both our physical and mental health.
Consider these questions:
Are you putting things off you don’t like? What is your thinking about doing things you do not enjoy?
Are you putting things off that you think are difficult? What is your thinking about doing hard things?
Are you putting things off that will take a lot of time? What is your thinking about managing your time?
Are you putting things off to use the last-minute adrenaline rush to be motivated? What is your thinking about motivation and urgency?
Are you putting things off that are good for you but uncomfortable? What is your thinking about self-care and being uncomfortable?
By asking ourselves these tough questions and taking an honest look at our thinking patterns, it becomes easier to identify limiting beliefs. Our thoughts ultimately drive our behavior. Through self-reflection, certain limiting beliefs may surface, such as not feeling smart or good enough, leading to self-sabotage and waiting until the last minute. Or, there may be a belief that unpleasant tasks should be avoided, robbing us of the opportunity to build perseverance, resilience, and discipline by tackling difficult things. Perhaps there’s a belief that performance improves under pressure—does this create a need for stress?
Once these limiting beliefs are identified, certain strategies can help us break free from procrastination and move toward getting things done:
Break larger projects into smaller tasks. Often, tasks feel overwhelming or time-consuming. Breaking them down into smaller, more manageable steps can make it easier to start sooner.
Avoid overloading the day. It’s okay to plan projects over several days. Packing too much into one day can create subconscious stress and a sense of failure. Be realistic and give yourself grace about what can be accomplished today.
Use the two-minute rule: If a task will take two minutes or less, do it immediately. This helps avoid the buildup of small, easily accomplished tasks.
FOCUS - Follow One Course Until Successful -emphasizes dedicating yourself to a single task or goal until it's achieved, avoiding distractions and multitasking. By staying the course with persistence, you improve productivity, reduce overwhelm, and increase the likelihood of success.
Hold yourself accountable, but don’t overcorrect. It’s important to get things done. Setting and achieving goals is a natural way to release dopamine, a positive hormone that creates a positive feeling. Celebrating your successes is a natural and healthy way to create a positive self-image and mindset.
As James Clear (author of Atomic Habits) explains, our habits are shaped by how we see ourselves. If we’re procrastinating, it is a red flag regarding our self image. We need to ask: What are the limiting beliefs about ourselves that are causing us to delay? The goal isn’t to rush to get everything done immediately but to move toward a balanced approach—decide what can be done today and what can be spread out over multiple days.
-Coach Jennie
I would love to hear your thoughts, ideas, or questions. Please feel free to drop those in the comments section below. Let’s talk!
Unlock your full potential and break free from procrastination with personalized coaching. Whether you're striving for career growth or seeking more fulfillment in your personal life, a coach can help you overcome the habits that hold you back. Through expert guidance, you'll clarify your goals, develop a strategic action plan, and tackle the obstacles that fuel procrastination. With the right support, you'll gain the confidence and motivation needed to stop delaying and start achieving your dreams. Invest in yourself today and discover how coaching can empower you to take action and reach new heights.
