How To Procrastinate Less
How to Procrastinate Less: Practical Strategies for Leaders
Procrastination is a common challenge, but it’s often misunderstood. While it's easy to label procrastination as laziness or a lack of capability, the truth is more nuanced. As discussed in a recent podcast episode, procrastination is not necessarily about being lazy or incapable—it’s about something deeper that’s blocking our progress. Whether you’re leading a team or tackling strategic goals on your own, procrastination can slow down even the most capable people. But by understanding the root causes, we can break the cycle and get back on track.
The Root of Procrastination: More Than Just Laziness
As leaders, we’re often driven to succeed, but we all have those tasks that trip us up. It could be something as simple as cleaning a shower screen or as complex as writing a strategic document. The key to overcoming procrastination is understanding that it often comes from a deeper, emotional place. It’s not about laziness or lack of ability—it’s about avoiding something for a reason.
One important point discussed in the podcast is that procrastination is driven by a stronger drive to delay rather than the drive to act. In other words, we tend to avoid tasks not because we can't do them, but because something about them feels uncomfortable, overwhelming, or unpleasant. Whether it's fear of failure, lack of clarity, or simply the task feeling tedious, procrastination is the result of that inner tension.
Common Forms of Procrastination: Recognising the Triggers
Procrastination can take many forms, and it doesn’t always look like sitting on the couch doing nothing. Sometimes, we fill our time with "productive" tasks to avoid the harder ones. This could mean suddenly feeling the need to do the laundry, empty the dishwasher, or organise your workspace. In essence, we're avoiding the more challenging tasks by doing anything else that seems "easier."
Types of Procrastination:
Avoidance of Dull Tasks: Some tasks, like cleaning or organising, can feel dull and uninspiring. The mind seeks pleasure or comfort, and when something is boring, it’s easy to put it off.
Overwhelm: When you have too much on your plate, it’s easy to freeze up and avoid taking action altogether. The feeling of being overwhelmed by too many tasks can lead to inaction, as you’re unsure where to start.
Fear of Failure: When faced with something important but uncertain, such as presenting a new idea or writing a strategic report, the fear of failure can be paralysing. The task feels risky, and procrastination becomes a way to avoid confronting that fear.
The Emotional Drivers Behind Procrastination
The podcast also explores how emotions like anxiety, self-doubt, and fear of failure can create a powerful resistance to action. When the outcome is uncertain, or the risk of failure feels high, procrastination often becomes the defence mechanism. For example, you might delay writing a presentation because you’re unsure of how others will react or because you’re not confident in your own ideas.
Another key insight shared is how strategic thinking often requires us to confront the unknown. Whether you’re strategising for a new initiative or deciding on a long-term vision, the ambiguity of these tasks can lead to procrastination. Without clear answers or a definitive path forward, the task seems insurmountable, triggering delay.
Breaking the Cycle: Practical Strategies for Overcoming Procrastination
Procrastination is not a fixed trait—it’s a behaviour we can change with the right techniques. Here are some strategies and insights from the podcast discussion on how to move past procrastination, especially in a leadership or strategic context.
The "Eat the Frog" Technique
This classic productivity tip suggests that you start your day by tackling the hardest or most important task first. By "eating the frog" (the task you least want to do), you get it out of the way and set a positive tone for the rest of your day. The key here is to prioritise the task that matters most, even if it’s the most daunting. Once you’ve completed it, the rest of the day feels like smooth sailing.
Pomodoro Technique
Another popular approach is the Pomodoro technique, which involves working in 25-minute intervals (called Pomodoros), followed by a short 5-minute break. This method helps create a sense of urgency and momentum. By breaking tasks into manageable chunks, it becomes easier to get started and maintain focus. For tasks that feel particularly overwhelming, breaking them down into shorter bursts can make a big difference.
Reframe Failure
A major cause of procrastination is the fear of failure, but reframing this fear can be a powerful tool. Instead of focusing on the potential for failure, think about the learning you’ll gain from the experience. Sometimes, just acknowledging that a task is difficult or uncertain allows us to be more compassionate with ourselves and move forward despite the fear.
Create Systems, Not Rely on Willpower
As James Clear discusses in Atomic Habits, creating systems that support the desired behaviour can be more effective than relying on sheer willpower. If you're often distracted by social media or other easy distractions, for example, put obstacles in the way of those distractions. Turn off notifications, use apps that block social media during work hours, or place your phone out of reach. These small changes can reduce the need for willpower and help you stay focused on the task at hand.
Focus on the Why
Another key idea is to focus on the reward or benefit of completing a task. This is especially useful for dull or tedious tasks, like cleaning a shower screen. Rather than focusing on how boring or unpleasant the task feels, think about how you’ll feel once it’s done—whether it’s the satisfaction of a clean space or the sense of accomplishment from crossing it off your list. Shifting your mindset to focus on the end result can motivate you to push through the discomfort of starting.
Get Started, Even If It’s Messy
One of the most powerful tips for overcoming procrastination is simply to get started. Even if you don’t have the perfect plan or clear direction, taking the first step can build momentum and help you gain clarity as you go. Often, the hardest part is just getting going, and once you begin, you’ll find that the task isn’t as daunting as it initially seemed.
Overcoming Procrastination as a Leader
For leaders, procrastination can be particularly detrimental, as it can prevent you from focusing on high-impact tasks that require strategic thinking. It can also create a sense of anxiety and overwhelm, leading to poor decision-making or missed opportunities. However, by recognising the patterns and emotional drivers behind procrastination, you can begin to take proactive steps to overcome it.
It’s important to remember that procrastination is not a sign of weakness—it’s a natural behaviour that everyone experiences. The goal isn’t to eliminate procrastination entirely, but rather to develop systems and habits that allow you to move past it when it arises. With the right techniques, you can boost your productivity, reduce stress, and make more confident decisions as a leader.
Conclusion
Procrastination is more than just a bad habit—it’s often a sign of underlying emotions, fear, or overwhelm. By understanding the triggers behind procrastination and implementing strategies like "eating the frog," using the Pomodoro technique, and reframing failure, you can overcome procrastination and become a more effective leader. Remember, the key is not to rely solely on willpower, but to create systems and routines that support your productivity and success.
The next time you find yourself procrastinating, take a moment to identify what’s really driving your delay. Is it fear of failure? Overwhelm? Or simply boredom? Once you pinpoint the root cause, you’ll be better equipped to tackle the task and move forward with confidence.