Written by: Paul Weeden, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Procrastination is an intriguing trait, which I've been overdoing for the past month as I grappled with what to pen down for this article. It typically tends to manifest as avoidance, driven by a sense of overwhelm and fear and feeling stuck, a product of not knowing where to start or go next or what to say.
Psychologist Jason Moran, inspired by Linda Sapadin and Jack Maguire's book, masterfully delineates the six types of procrastinators in his blog, 'The 6 Types of Procrastinators and How They Think'.
I've also added my own take and perspective to these types that are discussed in the written works above in this article which I hope you find useful.
1. Worry
The fear of failure becomes a roadblock. "What if it goes wrong? or worse! what if others don't like it?" becomes a mantra, preventing the initiation and commitment to essential tasks in any given project we take an interest in developing.
2. Perfectionist
Waiting for the perfect time can be paralysing. The illusion of an ideal moment delays progress indefinitely. The perfect excuse perhaps, hiding under our perception of insisting we have exceptional standards.
3. Too busy
A guise for avoidance, claiming to be too busy, masks an underlying reluctance to commit and prioritize. Sometimes we genuinely are overburdened with too much to do this week or month. But if the outcome were guaranteed success and the rewards ideal, perhaps if they came on the condition of a very strict deadline. I wonder for how long we would continue to say we are too busy, or if the free time we need would suddenly appear. So perhaps, being too busy is sometimes a way of hiding from the fear of uncertainty.
4. Crisis
Some thrive in chaos, believing they perform best under pressure. I find that people often describe this approach as if it were a scientific formula. However, considering the benefits that planned, and staged efforts might lead to, why not treat this logical and far more sensible approach with a similar investment and confidence? I suppose we could say that the former and probably more popular approach of waiting until the internal and external pressure builds up before starting. Is more popular because it involves the perceived payoff of not having to do anything immediately and delaying the start of what we imagine to be unpleasant. Ie the task at hand is stressful and unpleasant. I usually find that my imagination around activities that I imagine to be stressful or unpleasant, is that they are not what they seem, once I have made the choice to begin and I am investing in the task.
5. The dreamer (unrealistic expectations)
Relying solely on luck and talent can hinder progress. Realistic expectations grounded in effort and consistency are crucial. I like to call this the rock star attitude approach, "greatness just happens there is no planning involved!" Greatness can and does happen, but isn't it usually the result of quite specific conditions? ie Environment, practice, a good mentor/teacher, great tools and resources etc. What appears to be spontaneous artistic magic, is the result of a reliable formula.
6. The rebel
Defiance, often fuelled by resentment and anger, manifests as passive aggression, hindering productivity. This character is intriguing, unlike the dreamer, the rebel acknowledges there is work to be done, but resents it! We feel entitled and victimised at the same time, by the challenging daunting tasks that we need to achieve to approach the realms of mastery.
And we tell ourselves I do things my way no compromise, I'll do it when I feel like it! As we know with many things in life, the feeling of, ‘feeling like it’, may never arrive. It is an illusionary ingredient in the recipe for completing challenging objectives.
While we all grapple with these types of procrastination at times, the key lies in developing strategies to override the impulse and tackle the underlying emotions. Here are my tried-and-tested 6 steps for achieving higher functioning and better productivity:
1. Self-care
First and foremost, prioritize sleep, restorative time and nourishment. A well-rested and nourished body and mind are better equipped to override procrastination impulses.
Most of us need to go to bed earlier than we habitually do so that we feel able to get up earlier to make a start on preparing to do things we find challenging and scary.
In addition to eating natural healthy foods that help our brains and bodies to work at a higher functioning level, avoiding alcohol, refined sugar excess caffeine and dairy products.
2. Drivers
Delve deep into your subject, continuously learning and practising. Heading in the direction of mastery helps to diminish the procrastination urge and fosters, curiosity, passion, purpose, autonomy, motivation, and eventually, a flow state. Check on Steven Kotler – 'The Art of Impossible' for more on this.
When we get stuck, lost, frustrated or overwhelmed. First, take a break, then go back to curiosity and start again. This might involve researching someone or something new on the topic.
3. Overarching vision
Set a big goal to focus your attention. Regularly check in with your vision to assess progress and maintain motivation.
For example; a big goal like completing a marathon.
4. Daily and weekly smaller goals
Break down large objectives into manageable tasks. Incremental progress prevents overwhelm and sustains momentum.
For example, if your goal is to run a marathon, most of us would be overwhelmed by focusing too much on the whole twenty-six miles right away. This would probably lead to us avoiding the training and giving up. But focusing on smaller daily tasks like resistance training, stretching and running 5-10k frequently would help our bodies and minds to adjust and accept the stress of running further and further gradually. Similarly, training to compete as a boxer would be unlikely to succeed if we went straight to getting punched in the face or stomach as hard as possible right away. Most of us would feel put off, and avoid this activity if this happened right away.
5. Working with a coach or therapist
External support provides guidance and accountability, steering you toward your goals and helping you overcome procrastination's emotional hurdles and challenge negative automatic thoughts.
6. Pay attention to others
In particular team mates, collaborators and mentors etc, include helpful habits, opinions and behaviours of those you wish to have success with, as well as those you admire.
Someone else I highly recommend checking out around procrastination is the book writing expert Bradley Charbonneau, I’ve found his practical approach to taking daily or weekly action steps towards our goals and successes very helpful, click here.
If this discussion resonates with your challenges with procrastination, why not book a free call with me and subscribe to my email list here.
Together, we can navigate the labyrinth of procrastination and unlock your full potential!
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Paul Weeden, Executive Contributor Brainz Magazine
Meet Paul K. Weeden, a holistic and integrative mental health therapist and coach and very excited to and honoured to be able to share and support the Brainz community. With 12 years of experience, he helps people overcome anxiety, depression, and achieve work-life balance. His journey involves self-development, exploring practices like meditation, yoga, martial arts, music, and sound, empowering countless individuals on their path to personal growth and well-being. With an MA in Music and Sonic Media and training in integrative psychotherapy and embodiment coaching, Paul takes a holistic view of healing. He combines mind, body, and soul to facilitate profound transformations in his clients' lives.
