You may delay, but time will not – Benjamin Franklin
Procrastination is sneaky, isn’t it? It has a way of creeping into our lives without us even realizing it. And believe me, as much as I coach others on how to overcome it, I’m no exception. Yes, even coaches, mentors, and practitioners like me, who are trained to recognize the very things that block progress, fall into the procrastination trap. The funny thing is, we sometimes don’t even see it coming.
You might wonder, how does that happen? After all, I spend my days helping others break through their barriers. But I’ve come to understand that procrastination works on two levels, and it can be tricky to catch, especially when it’s operating below the surface.
The obvious kind of procrastination
There’s the kind of procrastination we all recognize: you know you’re doing it, but you just can’t seem to stop. It’s like sinking into the most comfortable chair ever, knowing you should get up, but you just keep putting it off. Maybe it’s getting started on that fitness routine, starting a new project, or finally tackling that dreaded task on your to-do list. The need to move eventually becomes urgent enough, and that’s when we push ourselves to act.
Take health and fitness, for example. How often do we procrastinate on committing to the gym or making better food choices, even though we know it’s good for us? Only when it becomes a pressing issue do we muster the motivation to change. This kind of procrastination is easy to spot.
But there’s a deeper layer of procrastination that’s more elusive and that’s the one we need to pay close attention to.
The hidden procrastination
Here’s where it gets personal. I’ve realized that procrastination often hides in plain sight. It’s not always about putting off obvious tasks. It can show up as self-doubt, hesitation, or avoiding things that would push us out of our comfort zone. And yes, this happens to me too.
I’ll be the first to admit that, as much as I work on myself, I’ve caught myself procrastinating in unexpected ways. It can sneak in as small delays in my business, like putting off sharing that social media post, or holding back from networking events. Sometimes, it’s not even conscious. It’s my mind playing tricks, finding the path of least resistance.
The brain is wired to avoid discomfort, and that’s where procrastination finds a foothold. It’s the quiet habit that feels so familiar we don’t even recognize it as a problem. But here’s the kicker: once you spot this hidden procrastination, you can break free from it.
How I’ve tackled it
Recently, I had a moment of clarity. I was out driving, enjoying a beautiful day, and feeling genuinely happy and optimistic. But then I asked myself a tough question:
“What’s my default state of mind when I’m not paying attention? When I’m not actively trying to be positive, what’s running in the background?”
The answer was a shock. Beneath my positive exterior was a thread of self-doubt, something that had been hanging around, unnoticed, for too long. And that’s when I realized: just like many of my clients, I was experiencing a form of procrastination that was quietly keeping me from taking bigger, bolder steps.
So, how do we break free from this deeper procrastination? The first step is recognizing it. Once you’ve done that, it’s time to challenge it.
5 steps to beat procrastination
Here are some actionable steps I’ve found useful, not just for myself, but for my clients, too.
- Tune into your default state
Ask yourself: “What is my go-to thought pattern when I’m not paying attention?” You might be surprised at what you find lurking under the surface. This awareness is key to catching procrastination in its sneaky forms. - Challenge your thoughts
Once you’ve identified your default mindset, start questioning it. Is your hesitation or self-doubt based on reality? Or is it your brain seeking comfort? Replace limiting thoughts with more empowering ones: “What can I learn from this?” or “How can I push through this?”. I use REBT framework for myself, and for my clients, you can read more about it in my previous article. - Set small, achievable goals
Big changes can be overwhelming, so break them down. Start with small, doable steps that build momentum. Whether it’s sending that email, scheduling a meeting, or finally launching that project, take action: NOW. - Surround yourself with accountability
Having a support system is crucial. Whether it’s a coach, mentor, or a friend, having someone to keep you accountable can make a world of difference. I’ve found that when I involve others in my goals, it’s much harder to procrastinate. - Reframe your habits
Old habits die hard, but they can be replaced. Take a moment each day to check in with yourself. Post positive affirmations or reminders where you can see them. The more you practice shifting your mindset, the easier it becomes to stay on track.
Time to take action
So, what will you do now? It’s one thing to read this post, and another to act on it. I encourage you to grab a pen and paper (or your phone) and write down three things you will do today to start breaking through procrastination. The first step is the hardest, but it’s also the most important.
For me, I committed to setting up my Social Media more, posting regularly on my Instagram, or taking care of my content on my website, or LinkedIn, and reevaluating my business strategies. Small shifts, but they’ve already led to new opportunities and growth in my business.
We all fall into procrastination, whether it’s the obvious kind or the deeper, sneaky version. But the moment you recognize it, you gain power over it. Don’t let procrastination rob you of the success and fulfillment you deserve. Challenge it, replace it with empowering actions, and start creating the life you want.
What’s your first step?
