Procrastination is like a credit card: it's a lot of fun until you get the bill.

Christopher Parker

Cosy, so cosy.

Still dark outside.

Stay in my warm bed, hand and phone peeking out from the covers, scrolling social media?

Or..

Get up and get a coffee, open laptop and start writing?

Why do we procrastinate?

Why do we sometimes find ourselves procrastinating? Well, it's because our natural inclination to delay can be stronger than our immediate drive to take action. It's quite common for our self-control and motivation to be influenced by various factors, such as exhaustion or fear, making it harder to jump into action.

When it comes to getting things done, our ability to push ourselves in the moment plays a significant role. Our self-control and motivation are key factors here. For example, when we're feeling tired, our self-control may falter, and when the reward seems distant and far off, our motivation might dwindle. Additionally, challenges like depression, ADHD, or low self-confidence can also interfere with our inner drive to act.

The truth is, there are numerous factors that can impact our ability to take action and accomplish tasks. However, understanding these influences with a warm and compassionate approach can help us overcome procrastination and stay positively motivated. By acknowledging our human tendencies and embracing a kinder perspective towards ourselves, we can foster the right mindset to tackle tasks and achieve our goals with a sense of warmth and encouragement.

A note about Dopamine

One of my favourite ‘go to’ experts is Andrew Huberman. His podcast is first-class.

His belief is that procrastination is quite simply, a lack of dopamine.

The simplest way to think about dopamine is that when our dopamine levels are elevated, we tend to focus our attention on outward goals.

When dopmaine levels are low, we feel unmotivated, derive less pleasure from pursuits and feel physically tired.

Andrew’s thoughts on dopamine are what led to a total 180 shift in how I live my life now. I have built some support around dopamine levels in the section below.

Overcome proscrastination

Overcoming procrastination can be challenging, but with the right strategies and mindset, you can develop better habits and improve your productivity. Here are some top tips to help you overcome procrastination:

1. Break tasks into smaller steps: Procrastination can be fuelled by the overwhelming nature of a task. Break it down into smaller, manageable steps, and focus on completing one step at a time. This makes the task feel less daunting and helps build momentum. TOP TIP - let’s use weight loss as an example. Saying you want to lose 100 lbs feels unsurmountable. Rework that goal - I will lose 1lb a week.

2. Set specific goals and deadlines: Clearly define your goals and set realistic deadlines for each task. Having a clear sense of direction and a time frame to work within can motivate you to get started and stay on track. TOP TIP - Pithy goals don’t work - make it SMART. Be very clear on what your task is and what the goal/outcome looks like.

3. Use time management techniques: Techniques like the Pomodoro Technique, 5,4,3,2,1 trick, time blocking, or the two-minute rule can help you structure your time and create a sense of urgency to tackle tasks promptly. TOP TIP - I have found both Pomodoro Technique and Mel Robbins countdown approach to really work for me.

4. Eliminate distractions: Identify and minimize potential distractions in your environment, such as social media, notifications, or noise. Consider using website blockers or apps that limit distractions during work periods. TOP TIP - Really want to cut distraction? Take crack apps off your phone completely. Here’s how

5. Practice self-compassion: Be kind to yourself if you experience occasional setbacks. Avoid self-criticism, as it can lead to further procrastination. Instead, focus on learning from your mistakes and moving forward. (Not so) TOP TIP - I’m still working on this one. It helps when I am kind and forgiving but I don’t always succeed!!

6. Find your peak productivity times: Pay attention to your natural rhythms and identify the times of day when you are most productive. Schedule your most challenging tasks during these periods to take advantage of your peak focus and energy TOP TIP - challenge yourself to write 500 words on a topic both first thing in the morning and last thing at night. Take a note of the time it takes to complete it and how you feel about what you have written, it will be a good indicator of best time to work.

7. Create a conducive workspace: Organise your workspace to be clean, comfortable, and free from unnecessary clutter. A well-organised environment can positively impact your motivation and focus. TOP TIP - If you want to maximise productivity then go for completely clutter-free. it works.

8. Visualise the benefits of completion: Imagine how you'll feel and what positive outcomes you'll achieve once the task is completed. Visualising success can be a powerful motivator. TOP TIP - I love to really ramp up my visualsation to beyond completing the task. I imagine big task completions to eventually lead me to my dream house or dream luxury vacation.

9. Use positive reinforcement: Reward yourself for completing tasks or making progress. Treat yourself to something enjoyable or take short breaks after accomplishing specific milestones. TOP TIP - I found taking a break to be a great reward. Allow a netlfix series episode after a big chunk of work or completing a project.

10. Find an accountability partner: Share your goals with someone you trust who can hold you accountable for your progress. Having someone to support and encourage you can be beneficial in staying committed to your tasks. TOP TIP - to get really accountable, put money into the mix. Handover money in an envelope to be spent by a friend if you don’t complete the task. even better, get them to spend it on something you either really desire, or really hate.

11. Address underlying issues: Sometimes procrastination can be a symptom of other underlying issues, such as fear of failure or perfectionism. Consider addressing these root causes through self-reflection or seeking professional help if needed. TOP TIP - brain dump all the reasons why you struggle to get started on tasks.

12. Use dopamine in the strategy. One of my biggest breakthroughs was to seek out REALLY tough tasks that would trigger dopamine and make the easier tasks, well, EASIER. TOP TIP - pick some really tough challenges that you can repeat often. I like to walk marathon distance once a month. It takes me 8 hours and is a beautiful opportunity to let my mind wander too. I come up with lots of creative ideas whilst on a marathon walk. When finished, you feel on such a high, and those tasks that seemed like such an effort, become a relatively quick and easy win to tick off.

13. Practice mindfulness and meditation: Mindfulness techniques can help you stay present and focused on the task at hand, reducing the temptation to procrastinate. TOP TIP - Light Watkins Meditation challenge.

Remember, overcoming procrastination is a gradual process, and it's okay to take one step at a time. Experiment with different strategies and find what works best for you. Be patient with yourself and celebrate your progress along the way.Short burst of exercise before sitting down - hiit or isometric 20 works.

Conclusion

My own journey with procrastination has been tough but very rewarding. I have gone from Olympic level procrastination to getting stuff done NOW.

In fact I have the word NOW in big letters on my phone lockscreen as a reminder to simply get stuck in and started.