Why you're procrastinating, and what to do about it

Are you already procrastinating your New Year’s resolutions? Finding yourself scrolling social media to avoid that thing you said you would do? (Same!)

Procrastination, like many self-sabotaging tendencies, is rooted in emotion. We might experience: 

• Overwhelm about how big the task is 
• Fear about the outcome
• Dread about how we will feel when completing the task
  
  

Three small steps can help move past procrastination:

1. Identify the emotion you are experiencing – this alone can help reduce the emotion by up to 50%.

Not sure how to pinpoint the emotion? Try using this emotions wheel. 

2. Ask yourself helpful questions about that emotion, i.e.:

• How can I make this task smaller/less overwhelming?
• What is the outcome that I fear, and how likely is this to happen? 
• What assumptions am I making, and how could I be wrong?
• What if it turns out better than I expect?
• What feeling am I dreading experiencing as I complete the task?
• How could I make the task fun/calmer/lighter?
  
  

3. Take one small action.

Research shows that taking even one small action can help reduce anxiety, since anxiety often comes from thinking (and overthinking!) about the things we need to do. 

Examples of actions to take:

• Spend a few minutes journaling or meditating on the emotion/anxiety that is keeping you from moving forward (try this guided meditation).
• Make a list of smaller action steps/goals that relate to your larger goals.
• Is reading more one of your resolutions? Read just 5 pages of a book.
  
• Want to work out more? Start with just 15-20 minutes at a time. Even this can help boost your energy and mood, and may motivate you to keep going.

4.  (Bonus!) Celebrate small wins.

​Did you finally START the task you were putting off? Take a moment to breathe, say a prayer of gratitude, congratulate yourself, take a walk, buy yourself flowers – whatever you need in order to give yourself the recognition you deserve.

Notice what you accomplished and how you overcame whatever was holding you back. Write it down.
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How will you continue this momentum and implement this lesson going forward?