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Getting Unstuck

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Procrastinate Much?

What’s the deal with procrastination? We all do it at one time or another don’t we.

What sort of tasks are you currently avoiding?

So what is at the heart of procrastination? Let’s think about it. Consider the tasks that you currently have on your list that you seem to keep putting off. Are they tasks that you want to do or that you feel you SHOULD do? More often than not, things we put off are things we feel we should or must do.

So what causes delay? If we know that action creates the results that we desire, why do we delay things?Procrastination can also be referred to as delay. Delay is being afraid, worrying, getting stressed, feeling tense, uncertain. Action is certainty.

Some possible reasons for procrastination can include:

  • Fear
  • Limiting beliefs
  • Behavioural patterns
  • Lack of commitment
  • Incongruence with the task
  • Lack of desire
  • Perceived lack of skills, knowledge or ability
  • Lack of resources or support
  • Perfectionism
  • Disempowering perspectives
  • Distractions or interruptions
  • Failure to recognize the value in doing the task
  • Lack of urgency
  • Desire to do other things instead
  • Avoidance of discomfort
  • Incongruence with our values

"Behind every behaviour there is always a positive intention"

Consider that sentence for a moment.

When we avoid discomfort it is because we seek comfort. When we avoid things out of fear it is because we seek safety. Acknowledging our responsibility in the situation gives us power to take back the reigns and realise that we do have control over how we feel.

Fear

Fear often prevents us from moving forward. This fear may stem from many causes. These may include:

  • Fear of failure
  • Fear of making mistakes
  • Fear of embarrassment
  • Fear of success
  • Fear of change
  • Fear of other’s opinions

Limiting beliefs/Judgments

Our own limiting beliefs or judgments can hold us back from being in action. We often don’t even realise we hold these beliefs. Examples of limiting beliefs might include:

  • I don’t deserve to have that
  • I am not smart enough to do that
  • There is no point in doing that, it won’t work anyway
  • I will never amount to much
  • I can’t do it
  • I am lazy, I’ve always been that way
  • I just don’t have enough energy
  • Other people are better than me

Lack of Commitment

When we lack commitment to doing something we just don’t. Have you ever said to yourself, “Tomorrow I am going to join the gym.” Or “Tomorrow I am going to start my diet.” Yet it never happens. If we are not committed to joining the gym then we won’t achieve the first action step to doing it. If we prefer lying on the couch eating ice cream we will prioritise that over starting our diet.

Remember, behind every behaviour (even the behaviour of inaction) there is always a positive intention.

So how do we gain commitment?  

First we need to look at the reason we established the goal in the first place. Perhaps for some reason we believe going to the gym should be our goal. We see others achieving it, we know it is good for us, we feel it would be the right thing to do. But do we really want to?

What to do when you feel stuck

Sometimes asking yourself the following questions can assist you to get moving:

  • What is the driving sentiment behind this task? Do I feel that I; Have to? Should do? or Want to?
  • What would you do if you had your courageous hat on right now?
  • If you knew you were guaranteed to succeed would you feel better about taking action?
  • What do you look like when you are in action? How do you motivate yourself to do other things?
  • How do you feel when you take action and get things done? What conditions need to be in place to encourage you to take action?
  • What are the benefits of competing this task?
  • How will things be better for you if you completed this task? What is the payoff? What emotional, physical or psychological relief will you feel? (Really get a sense of what that would feel like.)
  • What limiting beliefs about yourself might be holding you back?
  • How might you challenge those beliefs? Are they true? Where is evidence?
  • Can this task be broken down into small, more manageable chunks? If so, what are they?
  • What could be the first step you take today to move forward?
  • What support, skills, knowledge or resources might you need to help you move forward?

Get in Touch

S3 Business Solutions
Call: 03 5261 6237
Email: admin@s3businesssolutions.com.au