Ask Dinah: How to prevent Procrastination

Joanna, a subsriber to my Bulletin, asked me how she could prevent procrastination. She told me that she started the year with a long list of goals but has hardly completed any of them. She’s always procrastinated; sometimes it feels like perfectionism and sometimes like her imposter. Dinah shares her thoughts and top tips below.

Why do We Procrastinate?

The main cause of procrastination is fear. Fear of failing, of getting something wrong, and making ourselves look incompetent. And fear of success too. Yes, we actually fear succeeding and being all that we dreamed we could be. Neither of these fears have any evidential basis and are usually because of something we tell ourselves about our lack. In this post we’re going to explore ways to prevent procrastination that you can start working on today.

Society reminds us constantly what we lack; from skills to the ability to fit into a tight pair of jeans! And it is the belief we have in this constant message of not being enough that often fuels our fear and the resulting inability to make progress.

What are the Key Signs that You May Be Procrastinating?

• Frequent Distractions: If you find yourself easily distracted by trivial activities such as social media, watching TV, or other non-urgent tasks, it may be a sign of procrastination.
• Difficulty Starting Tasks: A clear sign of procrastination is the constant delay in starting important tasks, often because they seem too daunting or overwhelming.
• Rationalising Delays: Making excuses to justify delays in starting or completing tasks, like convincing yourself that you work better under pressure.
• Task Bunching: Accumulating several tasks until they become urgent, leading to last-minute rushes and increased stress.
• Perfectionism: Aiming for perfection can lead to procrastination. The fear of not being able to complete a task perfectly can prevent you from starting it at all.
• Lack of Prioritisation: If you struggle with prioritising tasks and often engage in less important activities, it may indicate procrastination.
• Indecisiveness: Procrastinators often have trouble making decisions, which can delay the start of tasks.
• Feeling Overwhelmed: Feeling overwhelmed by the tasks ahead and believing they are too much to handle can lead to putting them off.
• Procrastination Guilt: Experiencing guilt and stress about not completing tasks is a common sign of procrastination.
• Procrastination Cycles: Falling into a repeated cycle of delaying tasks and then rushing to complete them can indicate chronic procrastination.

The Myth of “I Work Well Under Pressure”

Many people claim that they work well under pressure, using it as a justification for leaving tasks until the last minute. While it’s true that some individuals may experience a burst of adrenaline that can temporarily enhance focus and productivity, this approach often comes with significant downsides. Relying on last-minute efforts can lead to unnecessary stress, lower quality of work, and increased risk of errors. Moreover, the habit of procrastinating can create a cycle of anxiety and avoidance, making it harder to start tasks earlier in the future. Ultimately, while the pressure might provide a short-term boost, it is not a sustainable or healthy long-term strategy for productivity.

Why you might want to prevent procrastination

Procrastination can have several negative impacts on both personal and professional aspects of life. It can lead to:

• Increased Stress and Anxiety: Constantly rushing to meet deadlines can cause significant stress, affecting both mental and physical health.
• Lower Quality of Work: Tasks completed at the last minute are often rushed and lack the thoroughness and quality that comes with careful planning and execution.
• Missed Opportunities: Procrastination can result in missed opportunities, whether it’s applying for a job, meeting a deadline, or taking advantage of a beneficial situation.
• Damage to Reputation: Consistently failing to meet deadlines or producing subpar work can damage your reputation with colleagues, supervisors, and clients.
• Hindered Personal Growth: Procrastination can prevent you from reaching your full potential. The time spent avoiding tasks could be used for learning new skills or pursuing personal goals.
• Strained Relationships: Procrastination can affect relationships, as it may lead to broken promises, unmet commitments, and a lack of reliability.
• Decreased Self-Esteem: Regularly putting off tasks can lead to feelings of guilt, inadequacy, and decreased self-esteem, creating a negative feedback loop that perpetuates procrastination.

Recognizing these drawbacks highlights the importance of addressing procrastination and implementing strategies to manage time and tasks more effectively. And just because they’ve been holding you back, doesn’t mean you can’t change the way you approach these tasks. I’m an expert on preventing procrastination – because I’m the ultimate natural procrastinator! Below are my top ten tips on changing a life-long behaviour that can have immediate impact on your business and your self-esteem.

Ten Top Procrastination Busting Tips to Start TODAY

1. Set Clear Goals: Define specific, achievable goals. Break them down into smaller, manageable tasks to make them less overwhelming.
2. Create a Schedule: Plan your day and allocate specific times for each task. Stick to your schedule to build a routine.
3. Prioritise Tasks: Identify and focus on the most important tasks first. Use tools like the Eisenhower Matrix to help prioritise.
4. Eliminate Distractions: Identify and remove distractions from your environment. This could mean turning off notifications, creating a dedicated workspace, or setting boundaries with others.
5. Use Time Management Techniques: Techniques such as the Pomodoro Technique can help maintain focus and productivity. Work for a set period (e.g., 25 minutes) and then take a short break.
6. Set Deadlines: Even for tasks that don’t have specific deadlines, set your own deadlines to create a sense of urgency.
7. Reward Yourself: Give yourself small rewards for completing tasks. This can provide motivation and a sense of accomplishment.
8. Stay Accountable: Share your goals with someone who can help keep you accountable. Regular check-ins with a friend or mentor can keep you on track.
9. Practice Self-Compassion: Be kind to yourself. Understand that everyone procrastinates sometimes, and it’s okay to make mistakes.
10. Reflect and Adjust: Regularly review your progress. Reflect on what’s working and what’s not, and adjust your strategies as needed.

If you’re struggling with procrastination and you’d like someone to support you to change habits and hold you accountable, let’s talk about Coaching. You can book a FREE 20 minute trial session straight into my calendar.