E127: 6 Procrastination Stuck-Spots and How to Overcome Them

Overcome your most common stuck-spots when it comes to procrastination…

[2:25] Grade 5 speech, opening line:

“P-R-O-C-R-A-S-T-I-N-A-T-I-O-N. Procrastination is a very long word, and some of you may not know what it means…”

Procrastination is more than avoiding or delaying, and it’s not laziness. When we procrastinate we are actively choosing to do something else. We’re taking action, just not on the task we are meant to be acting on. Which means there is a deeper issue at hand that we need to consider as to WHY we might be procrastinating.

When you find yourself procrastinating, evaluate your work/study habits. Chances are, they’re going to fall into 1 (or more) of these 6 stuck-spots!

Start by asking yourself these questions:

Is there a certain thing I always put off last?
What is it?
What are my thought patterns around it?

Investigating why we do things is important for breaking our unhelpful habits and patterns, we have to figure out why we’re doing them in the first place. And when we know why, we will be able to create a strategy to overcome it!

Let’s investigate further and look into where we get stuck when it comes to procrastination...

[5:57] 1. VALUE

Does the task lack value?

I recently had a conversation with a friend and business owner who was feeling down about her current ideas and strategy for her business. As she was explaining her situation she started talking about the intention behind her brand and her business, and suddenly everything changed. She lit up with excitement about her business and became so passionate about the intention and why behind her business. She remembered why she started it and recognized that the current work she was doing needed the passion and clarity she began the company with. This rejuvenated inspiration led her into creation mode where she took inspired action and felt that her ideas were valuable again.

This situation can be true for many of us. For some, we will reconnect to the value and importance of the project, and for others we will need to change our strategy and pivot.

[7:08] 2. TIMING

Is there an issue with timing?

Most people are more productive during certain times of the day, and knowing when we work best, is really important when it comes to managing our time and time blocking. Don’t schedule your work when you’re tired.

If you aren’t sure where your time is being spent, or when you work best, I recommend tracking our week. To do this you will need a pen and paper, or a notebook and you’re literally going to write down everything you do in a week; day-by-day, and how much time you spend doing that task. From when you wake up, to when you go to bed.

This method is incredibly eye-opening and will reveal MANY things about yourself, including some of our worst habits, and also when we tend to be most productive. Do this every day for a whole week and re-evaluate when you time-block certain tasks and how much time you give them.

[8:33] 3. OVERWHELMED

Do you get overwhelmed by big tasks?

Aim to chunk things down into smaller, more manageable tasks to be more efficient and less stressed.

I can’t tell you how much time I’ve spent stressing about a massive to-do list, when I could have easily used that energy to take action and start crossing things off the list. Now what I do is make a master to do list, and go into detail breaking down the bigger tasks into smaller chunks. And by smaller chunks, I mean get as small as you need to so that you can start making headway on the work that needs to be done.

As an example: The to do list no longer reads “workout” you can now say

Workout

Put on workout clothes
Put on deodorant
Put on running shoes
Pick a sweet playlist for the workout
Exercises: 30 minute circuit video with exhale pilates

[11:01] 4. DELAYED GRATIFICATION

This can be similar to stuck-spot number one. We might struggle with thinking the project is important or rewarding unless it’s being done right before the deadline - like me with this podcast episode being produced the night before - YIKES!

We go through our day to day tasks and to do lists and only see the slow progress being made, and the reward or gratification isn’t until the very end of a big project. This is why we’ll leave things just before the deadline to feel a sense of completion and gratification.

To overcome this stuck spot, find ways to reward yourself along the way of a project. Like when we break our goals down to smaller chunks, reward the end of day, or end of week, for those larger projects.

Kat Gaskin, founder and creator of The Content Planner, created a section in the content planner where at the end of each week you write down your wins; big or small! The reward can be recognition for moving the needle closer to your goal, it can be a celebratory experience or gift, whatever helps YOU stay motivated and on track.

[12:24] 5. LACK OF FOCUS/EASILY DISTRACTED

When it comes to productivity, one of the biggest struggles my audience had was lack of focus, and getting easily distracted.

Overcoming this starts with optimizing our space and eliminating/minimizing our distractions. Task switching or multi-tasking is not only a HUGE productivity fail (we go deeper into productivity in Episode 125: Powerful Productivity Practices), but it also makes you feel like you’re not getting anything done because everything is half finished and we are in this never ending cycle that keeps us busy and inundated with work.

Which is why I always recommend focusing on one task at a time, and creating impactful transitions between tasks. Like a breathing practice, a walk in nature, getting up and drinking a glass of water, etc.

[13:46] 6. HITTING A WALL

As a business owner, a multi-passionate entrepreneur, and healthy habits coach, I will tell you straight up that I have days when it feels impossible to finish tasks. Sometimes I think I am the queen of procrastination. And because I am someone who is productive and energetic more often than not, I can easily fall into the negative self talk of “not good enough” and lack self-worth.

Here’s how to get unstuck: rephrase the internal dialogue. Forgive and give yourself permission to take breaks, cut losses, and shower yourself in love and self care. I took a walk this morning to clear my head and move my body and I didn’t feel guilty for it.

I enjoyed Il Dolce Far Niente, the art of doing nothing (italian). And honestly, I made up for lost time you could say because after a refresh and restart I was able to get the project and tasks completed in less time because of how much more open and recharged I was.

Now I know I said that there were six procrastination stuck spots, however there could be one more. And this might be a deeper struggle. Perhaps it’s a symptom of something more serious. If this feels like you, don’t hesitate to reach out to a professional and ask for help for managing the significant distress at a deeper level.

Thank you so much for listening to this episode of the women’s empowerment show, if you thought of a friend who might love this topic, please share it with them. Let’s continue the conversation over on instagram @vallavignelife

Val Lavigne Life Women's Empowerment Podcast

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!