How to fix your procrastination in 5 minutes or less

Do you procrastinate? If you're reading this… probably.?

Let me know if you’ve done the following:

• Doomscrolling
• Video binging
• Procrasticleaning
• Procrastilearning
• Decisioning something to death
• Second and third-guessing
• Waiting for exactly the right time
• Noble procrastination e.g. sacrificing your own goals for others
• Waiting for the motivation fairy’s pixie dust
• And many others…

We’ve all done this at one time or another. I’m guilty of it, too. Nobody is immune to the occasional putting off the thing; we all fall for the trap of the path of least resistance.

The issue isn’t the occasional item above ending with “ing,” it’s if you find yourself doing this many times a week, or worse, many times a day.

If you are, you’re likely in need of fixing your procrastination.?

Let’s not sugarcoat it: If you’re not doing whatever it is you think you should be doing and making excuses not to, you are procrastinating but, weirdly, it may not entirely be your fault.

At least, the root cause of your procrastination may not be obvious to you, so you're not able to adequately handle it.

Until you travel down the rabbit hole, you may be a slave to procrastination.

Productivity issues run deeper than you think

In working with people and organizations, helping them set and achieve their goals in solving productivity issues, and even knowing the latest and greatest systems, I often find roadblocks at an intersection one can’t ignore.

These roadblocks, which are seen with individuals at global companies, universities, and clients, aren't on the street level, they're deeper.

All the tips, tricks, and tools in the world, both digital and traditional, run afoul when there are underlying issues, organizationally and, more importantly, individually.?

And when it comes to individuals, we're going to have to talk about those icky things we call emotions.

The root of procrastination and productivity is not about time management, it’s about emotional management.?

As in, procrastination isn’t ultimately just a problem of prioritizing tasks and creating to-do lists, it’s your emotional and mental context that underlies those same tasks.

Many of us procrastinate when the root of the problem is right in front of us. We’re just not addressing it.

The root of our procrastination

Procrastination is an inaction fueled by emotions. It’s not a problem with time management, it’s with self-management.?

This is an important distinction to recognize, and if it helps, know if you suffer from self-management issues, you’re not alone.?

So what can derail your self-management process?

• Thoughts
• Feelings
• Confusion
• Emotions
• Apathy
• Fear
• Anger
• Doubt
• Under or overstimulation
• And many others…

If you’ve read that list and thought, “Well, doesn’t everyone have issues with intrusive emotions derailing their productivity?”?

I hope you’re sitting down to hear this: No.?

From studies to working with people, there are those with either very high or very low emotional or traditionally measured intelligence who do not have any intrusive thoughts, hence, the barriers to productivity for some barely exist.?

Creatives, people of high intelligence, those with autism, ADHD, other spectrum disorders, and, in general, neurodivergent people suffer far more than “normal” or neurotypicals.?

A silver lining is those who are more driven by emotions, positive or negative, often produce ideas that contribute more to society than those who robotically churn through to-do lists.?

To fix this, let’s get going!

4 steps to beat procrastination

Now that you have a general overview, let’s solve it in five minutes or less. Ready??

Step 1: Catch yourself

Train yourself to notice and call it out as soon as you procrastinate. This is akin to Mel Robbin’s 5-second rule.?

It’s not enough just to catch yourself procrastinating but to name it,

Call yourself out, say, “Aw crap (or other curse word), I’m procrastinating on [the thing you’re pushing off].”?

Now you’ll know exactly what you’re avoiding. If need be, say out loud what you’re putting off doing.

Examples:

• I’m procrastinating writing an email
• Making that important phone call
• Creating that document that will change the world
• Studying for that test
• Fixing the washing machine
• etc.

Step 2: Be honest with yourself

Ask yourself, aloud if needed, “Why am I procrastinating [the thing you’re procrastinating]?”?

Listen to how you answered the question; the root of why you’re trying to be unproductive is in the answer.

Examples:

• I can put this email off for later
• I need more energy to make that phone call
• That document can wait, nobody expects it
• I’ll have time to study tomorrow I’m sure
• I can do laundry in the sink
• etc.

Step 3: Pinpoint the feeling

You’ve caught yourself and named your reason for procrastinating; now, let’s uncover the feeling behind it.

How you feel, personally, in that moment, or specifically about something,? is often intimately connected to your motivation, your why, your doing.?

Once you recognize that, once you name and label it, you’ll be able to examine the underlying and root cause of why that task, objective, or goal is being procrastinated on.

Examples:

• What if this email is ignored
• I get nervous using the phone
• Nobody is going to care about this world-changing document
• I’ll never pass this test, what’s the point of studying?
• What if I don’t have the right tools to fix the washing machine
• etc.

Step 4: Make the decision

Now that you have all the information about why you’re procrastinating, just do it! Make a conscious, intentional decision about what to do next.

Decision is Latin for “to cut,” as in, cut off any other choice but to do the thing!

Realize that even choosing to procrastinate is still a choice. You’re actively making a choice either way, so why not make the one that will get you closer to your goals??

Say aloud or better yet write why you’re doing, or perhaps even not doing, the item on your agenda, task list, or thing you were to do.

Examples:

• If I send this email, I’m taking control of my time
• Everyone uses the phone, what’s the big deal?
• This document could change the course of world history
• If studying helps me remember even one thing, that could mean an A
• If I fix the washing machine, I’ll have the cleanest clothes again
• Etc.

Quick-fix for Procrastination

In a nutshell:

1. Recognize when you’re procrastinating
2. Examine why you’re procrastinating
3. Label the feeling behind procrastinating
4. Decide you’re not going to let your emotions control you

Knowledge is Power

Procrastination can be a silent killer of living a life less ordinary, sending that email, picking up that phone, sending that manifesto, acing the test, or at least having cleaner clothes,?

It can make the difference between the people you look at and envy and wonder, “Wow, they get so much done, why can’t I?”?

And there you are, on the sidelines of life, just waiting in your mind for the right motivation, opportunity, or energy.

The reality is that you can take some control over what you want or have to do—right now.?

Whether that’s getting started on that project, that big audacious goal, that dream, or merely tackling the laundry and dishes… in five minutes or less.?

All you have to do is name and shame your procrastination so you can get on with your life, one task towards a goal at a time.

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