Taming Procrastination: 3 Strategies

​Delaying, prolonging and stretching out tasks. We all do it. We joke about it. We tease others about it. Procrastination, however, does get in the way of our productivity. 

It seems that we are resigned to dealing with procrastination. It’s just a part of life. Right? It doesn’t have to be. 

Let’s look at common reasons why we procrastinate and three strategies to deal with three types of procrastination.

Which one of these is you?
The reasons we put off task are many but generally fall into three categories. Check to see which one matches your current procrastination slump and discover a strategy for dealing with it.

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​1.  The task makes you feel uncomfortable.

In this situation, it is the job in front of you that feeds your resistance.

• You might need to have a difficult conversation with someone and address his or her performance issues. That makes you feel queasy. No one really wants to have a conversation in which you must tell somebody they need to do a better job.
• Another example might be that the task ahead of you stretches you outside your comfort zone. Perhaps you are preparing to be the chairperson of a group that just recently joined. You may not really know what the expectations are of you, and you’re a bit nervous.

Strategy
If the task in front of you makes you uncomfortable, “Name it to tame it.” By pausing and identifying what’s going on under the surface, you’ll be able to get a handle on your emotions that are triggering your procrastination.

It is your emotions that stop your actions.
Naming the emotion you feel, allows you deal with your resistance to the task in front of you.

• When I say to myself I’m apprehensive about how this conversation is going to turn out; I can remind myself that I need to take a deep breath first.  I will make sure I am well prepared. I can also schedule it at a time that allows for fresh energy, perhaps earlier in the morning. 
  • Name the anxiety allowed me to address it instead of the anxiety paralyzing me.
• When I recognize I’m scared about chairing the upcoming meeting; I can use the fear as a cue. The fear reminds me I see value from this group. It can help me connect with why this is important for me to do. I might remind myself I joined this committee because it can potentially make a big difference for our clients. 
  • Naming the fear allows me to move through the feelings of apprehension rather than it hindering me.

​2) The NEXT task makes you uncomfortable.

Try finishing these sentence

• If I finish this project, I will have to….
• When I finish this project, the next step will be…

What emotion did the next task bring up for you?

• It might be that you will have more work to do.
  • That makes you feel overwhelmed.
• You may be seen as more competent and be assigned more duties.
  • This makes you feel anxious.
• It might take you to the next level of training.
  • That might have you feel nervous.

It’s the subsequent feeling, about what happens next, that has you procrastinating on the current project.

Strategy
Take time to recognize the links. Notice what is coming up after the task you are procrastinating on. 

Make notes of your fears and what anxiety right arises in you about the next step. Then, go back to the first strategy. Name it to tame it. Naming the emotions allows you to get a handle on it. Being in control of your emotions puts you back into motion.

3) You are depleted
The most often overlooked reason we procrastinate is that we are truly depleted. We are like cell phones. We run out of charge. The problem is most of us only plug back in for a short time. Bumping back up to 10% charge doesn’t allow us to function adequately. Before long we are feeling drained again. When you’re running on empty, it’s extremely difficult to focus and use brainpower.

Strategy

• Rest and recharge. Give yourself a real break. Take at least an evening to shut off completely and do something that refuels you. 
• Eat several times a day and make sure you include lots of protein. Our brains burn 20% of our daily calorie burn. We need to fuel our brains. Protein is critical for that. 

​Employing these strategies to move through resistance will put you back in control. Noticing the emotional connection to what is going on helps you to regain momentum. Remember, name it to tame it. And, please don’t forget to recharge fully.

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Kathy is a leadership coach for women who want to strengthen their leadership and find balance in life. She mentors females as they rediscover their purpose, passion and persistence for life while dealing with office politics, jerk bosses and the challenges of family life. In her signature program Women with Grit: Leading with Courage & Confidence, Kathy gives her ladies the hope and inspiration they need along with a kick in the pants to make positive change in their lives. ​​​​​​​​​​