Procrastinator? THIS Small Shift Will Change Your Life.

 "Procrastination is not laziness. It’s an emotional regulation problem that can contribute to stress and anxiety."

This is a quote I wish I had known years ago.

It's completely changed how I approach procrastination and how I talk to myself when I procrastinate. I used to get SO FREAKIN ANGRY whenever I found myself NOT doing the thing I was supposed to be doing If one could get an Olympic metal for “productively procrastinating," I would have won gold baby.

☑️ Organizing my GoogleDrive

☑️ Cleaning my apartment

☑️ Emptying fridge of expired products

☑️ Educating myself through yet another article

☑️ Buying another online course

☑️ Baking something

__ Actual thing I need to get done 

I'd look back at my day and let this transform into a narrative I made of myself:

“I'm not smart enough."

“I'm not disciplined enough.”

“I'm lazy.”

“I can't get my shit together.”

“I must not want this badly enough.”

“I don't deserve what I want.”

“Every time I sit down the same thing happens. Why bother at this point?"

“I should just give up.”

“I'm a procrastinator, it's just who I am.”

“Idiot.”

Fuuuuuuuuck. Ouch.

I believe ALL of this, until this new revelation rocked my world:

"Procrastination is about managing emotions, not time."

This made SO much sense to me because I'm EXCELLENT at managing my time, so what the hell is going on? I also was kind of embarrassed that this concept felt SO new to me because I teach a very similar concept in my Overcoming Emotional Eating Course which is that overeating isn't a food problem it's an emotional problem which is why it can't be fixed with restricting or managing food, only with understanding and managing emotions.

So, what do we do with this new information?

We address the REAL underlying problem, not the “solution,” which is procrastinating.

Yes, I said it, procrastinating is a solution, not a problem.

The thing we’re putting off is making us feel bad. That might be because it’s boring, too difficult or we’re worried about failing. So, to make ourselves feel better, we start doing something else, like clean the apartment (again), scroll on IG, invest $$$ into another course, black out starting at a wall. We're essentially dissociating to protect ourselves because our brains are like, “HEY THIS DOESN'T FEEL GOOD, IN FACT IT KIND OF SUCKS, SO LET'S DO SOMETHING ELSE TO PROTECT OURSELVES."

Thank you brain. I understand the intent, but this isn't really helping.

How to Stop Putting Things Off:

1st) Practice Self-Compassion

• Knowing what you know now, can you shift the narrative in your head and start to treat yourself with a little more empathy and kindness?

2nd) Identify the Underlying Issue

         Here are some examples of what that might look like:

• Boredom: Is the task monotonous and under-stimulating?

  • Solution: Add a fun element, like listening to music, completing it in a funner setting (like a coffee shop or with a friend) or setting a timer for a focused work session followed by a short break as a reward.

• Difficulty: Is the task overwhelming or too challenging?

  • Solution: Seek assistance from someone or additional resources that could help. Break it into smaller steps and take them on one at a time.

• Fear of Failure: Does the task carry a high risk of not succeeding, triggering anxiety?

  • Solution: Reframe the task as a learning opportunity rather than a pass/fail situation and remind yourself that mistakes are a natural part of growth and learning. The faster you fail, the faster you learn and the faster you'll get there.

• Lack of Motivation: Does the task not seem important or relevant?

  • Solution: Connect the task to a larger goal or value. Create a vision board or write down your goals every day to keep the long-term vision alive

3rd) Brainstorm Solution

• Boredom Solution: Add a fun element, like listening to music, completing it in a funner setting (like a coffee shop or with a friend) or setting a timer for a focused work session followed by a short break as a reward.

• Difficulty Solution: Seek assistance from someone or additional resources that could help. Break it into smaller steps and take them on one at a time.

• Fear of Failure Solution: Reframe the task as a learning opportunity rather than a pass/fail situation and remind yourself that mistakes are a natural part of growth and learning. The faster you fail, the faster you learn and the faster you'll get there.

• Lack of Motivation Solution: Connect the task to a larger goal or value. Create a vision board or write down your goals every day to keep the long-term vision alive

…and remember this isn't a one-size fits all.

It might take a few tries to figure out what works best for you and that's OK.

Be kind. Be patient. Stay curious and open to learning about yourself.