When productivy hacks don´t work
Procrastination is often seen as something that needs to be overcome by having more discipline.
Procrastination is one of the human experiences we all recognize. There is something you really want to do. Or, something you don´t really want to do, but you know how relieved/proud you will feel when you do it. And yet, you are putting it off as long as possible, sometimes forever. It can show up when you are transitioning into something new, like applying for a new job or starting a business. Or you may procrastinate when it comes to the unpleasant but necessary tasks of life, like doing taxes. There is this step to take, that is constantly on your mind, but that you can´t get yourself to actually do.
Since procrastination is such a deeply human experience, there is a great amount of resources that focus on overcoming this problem. Generally, these articles focus on being more productive, efficient and removing distractions. While I definitely believe there is a place for these productivity hacks as helpful tools in setting up a routine, they fail to address the deeper issues. Procrastination is often not some character flaw to overcome, but rather a way to avoid feeling the deeply uncomfortable feelings that the task or project brings up.
Because procrastination is not laziness. Often, it is a protection mechanism from feeling intense emotions like fear, anger, frustration and disappointment.
Articles focused on overcoming procrastination often see it as a form of laziness, or a lack of motivation. The answer is then to remove distractions as much as possible, to create a routine and stick to it consistently.
While I believe there is great value in growing discipline, and that it is important to create space for the things you care about, this is not the full picture. I often work with clients that feel a great responsibility in their work and life as a whole. They are committed to the things that matter to them, and deeply care about doing their best. And yet, they feel a strong resistance to this specific task or project that they avoid doing. The resistance is often not just mental, but physical as well. They may feel a heaviness in their limbs or a pit in their stomach whenever the subject comes up. The task can bring up feelings of panic and frustration.
While putting off tasks may seem like you are not taking it seriously, I have noticed that the opposite is often true: perhaps you put so much pressure on yourself in that specific area that it becomes overwhelming. When your sense of self-worth is tied into how well you perform, or on the outcome of your efforts, it can be paralyzing.
Behind procrastination is often a fear of failure and making mistakes. There might be some unprocessed disappointment from the previous times you have tried and failed. When your disappointment is not acknowledged, you can become discouraged over time. Underneath it all is often the most human feelings of all: the fear of not being good enough, of not being worthy of what you deeply want for yourself.
When these feelings are not acknowledged and integrated, your mind and body will subconsciously protect you by inventing distractions to ignore the uncomfortable thing you have to do. Every time you show up for what you want to do, these feelings get triggered, leading to you withdrawing from it. Over time, procrastination often becomes a source of shame and guilt. These feelings make it even more challenging to show up, as they add a new layer of heaviness to the task.
Rather than push through, exploring and integrating these uncomfortable emotions will help you move forward
The common reaction to procrastination is to either push through or give up altogether.
It can be tempting to force yourself to move forward regardless and bypass the feelings. But the more intense your feelings become, the harder it will be to show up.
Rather than feeling committed because you care, you then have to push and force yourself. While force can be a powerful motivator for a short period of time, it is exhausting for your mind and body. Rather than feeling motivating and uplifting, your goal or project will feel like a burden.
When you have the courage to explore your procrastination and the feelings behind it, you can process these feelings in a healthy way. Your project or goal will then feel like a clean slate: there are no longer these intense feelings attached to it. When you no longer feel the need to protect yourself by avoiding these feelings, you can move forward with a lot more ease.
Do you find yourself avoiding or putting off tasks that are important or meaningful to you? If you would like to explore what is behind your procrastination and move forward with ease, you can schedule a free introduction call to learn what my guidance looks like.