Procrastination: Don’t delay, move forward Today!
- Laura Haywood
- Sep 2
- 4 min read
Procrastination! We’ve all been there. Looming deadlines, endless to-do lists, improving our health, putting off scheduling appointments. Doom scrolling instead of taking action. Flicking channels aimlessly. Simply not making the changes we want to. You realize you ‘should’ be doing the things, but you don’t. Guilt & shame jump in instead, and the cycle starts again. ‘Why bother trying when I won’t do it anyway’.
If this sounds familiar, keep reading. Procrastination is not about being lazy, poor time management or willpower. It’s usually a sign of something deeper.
What Procrastination Really Is
It is simply a delaying or avoiding tactic. It’s more of an emotional reaction. We delay & avoid to side step discomfort, fear, overwhelm, uncertainty, perfectionism, shame etc… It can also be a self-sabotaging act. We commit to too much, unrealistically, knowing inside we will not succeed, and get stuck in the emotional rollercoaster of berating ourselves for not doing the ‘things’. We get in our own way. If we don’t start understanding what’s going on underneath, & be honest with ourselves, we will keep procrastinating, avoiding & self-sabotaging.
Why We Procrastinate
Fear – of failure, success, not feeling good enough or worthy enough, of being judged
Overwhelm/pressure – the ‘to-dos’ are too big or too many, so we avoid. Or we overcommit, which isn’t realistic and set ourselves up for failure & the icky feelings of self-sabotage
Perfectionism – it won’t be good enough if it isn’t perfect. Just a reminder – perfect doesn’t exist! Get comfortable with ‘good enough’ (for you)
Lack of clarity/feeling stuck – we don’t know how, or where, to begin, so we don’t try
Change – often change is truly wanted but we stay the same because it’s comfortable & familiar, and we don’t have to commit to something new which can cause anxiety
Procrastinating helps in the short-term, so you can avoid the icky feelings of not feeling good enough, anxiety, stress, pressure… Long-term, if you keep avoiding things it has negative consequences. You are continuing patterns and beliefs that no longer serve you.
The Cost of Procrastination
The thing you are avoiding will not disappear. It lingers in your mind, taking up time, energy & headspace. Stress then builds. Opportunities to grow & move forward pass you by. Every time you tell yourself ‘tomorrow’ and don’t do the thing, it chips away at your confidence and trust in yourself, so you simply give up. It’s not about the ‘things’ on the to-do lists, it’s about how you see yourself.
‘Flipping the script’. Moving forward from procrastination
You don’t have to wait, & wait, & wait some more for motivation & commitment to magically appear. Staying stuck is a choice (ouch!!!). What you can do is start shifting your relationship with procrastination. One step at a time and, say it with me, ‘practice’. If you have read previous blogs, or worked with me, you will be familiar with one of my favorite sayings ‘practice till it sticks’! Every time you declare ‘I’m a procrastinator’ you are embodying that fact. What you focus on grows (also another favorite of mine). Give yourself permission to show up for yourself differently.
To help you move forward
Start with these:
Notice when/what you are avoiding & the feeling that is going along for the ride. I invite you to dig deeper than simply focusing on the ‘thing’
Awareness gives you insight, which increases your choice to start being different
Start reframing your need for perfection. It’s not about doing it 'perfectly', it’s about making a start
Start with REALISTIC steps. Do not over commit or get overwhelmed by focusing on the end outcome & then give up… Be honest about how long, how often, where & with whom is actually manageable for you at this time
Practice till it sticks!
If you remain stuck in procrastination, work with a coach!
Procrastination isn’t you being broken or a flaw. Start seeing it as an opportunity for learning, as a message to yourself. You then have the choice to respond differently.
Coaching Questions to Ask Yourself
Start noticing when you are procrastinating. Sometimes the questions can move you into action.
What am I really avoiding here?
How is procrastinating serving me now?
What behavior/pattern am I still repeating (self-sabotage, perfectionism, remaining stuck)?
What is ONE first step I can take?
How will I feel when I take that first step?
My thoughts to end with. Procrastination is human. I do it, we all do it. Sometimes we run out of time & have to bump something till another day. That’s ok! How much it impacts your life, how stuck you feel, how bad you feel about putting things off & how much of a repeating pattern this is, are indicators as to whether you would benefit from change. Staying stuck does not have to be your story.
If you can start by being aware of when you procrastinate/avoid, and get curious as to the why behind it, and start taking realistic steps, you can build momentum, have compassion for yourself (rather than flipping back into feeling bad), you can build trust in yourself and start making progress.
If you are really feeling stuck, and want to change the pattern, then schedule a free discovery call to see how coaching with me can help you. Don’t let procrastination get in the way of this step either. Start saying ‘Yes’ to yourself today!
Laura is an ICF professional, certified life coach. She is passionate about helping people get unstuck & out of their own way. As a previous therapist, and now coach-for-life, Laura brings deep insight, experience and appreciation for people wanting to move forward with meaningful change. If you are looking for a coach to help you shine in the world, then schedule a free discovery call, to see how coaching with Laura could help you.
Rooted in therapy, powered by coaching, focused on you!
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