I’ve struggled with my topic for July - Fun & Play. How can I encourage fun and play when my home state of Texas is in the middle of dealing with the flooding tragedy? It feels wrong when so many are grieving and so much loss. My heart is heavy and I’m sad.
And yet, people rally and help do what they can. There are incredible stories of resilience and outpouring of love and kindness.

During disaster and recovery fun and play are important for everyone adults too. Why?

• It helps to emotionally process and heal
• It’s a terrific stress reduction and a coping skills
• A social connection and community building
• Builds a sense of normalcy - even for a moment
  
  

As kids, play comes naturally. We chase butterflies, build pillow forts, and laugh until our stomachs hurt. Somewhere along the way we loose our playfulness. We become consumed with deadlines, responsibilities, and societal expectations of adulting. When disaster strikes play and fun are off our radar. They feel frivolous and wrong. In our “normal” lives, fun and play get pushed aside, dismissed as childish or unproductive.

The truth is: fun and play aren’t just for kids. Adults need fun and play as well. We might just need it even more than kids.

Last month, I’ve had the pleasure and privilege of having my granddaughters with me for their yearly summer vacation with Mimi time. It’s refreshing to be engaged in play, games, fun and laughter. I find my creativity has increased and my stress is lower. I’m still recovering from month long play, travel and Mimi time.

Play and Fun Are Not a Luxuries or Frivolous or Wrong

We often associate play and having fun with a lack of seriousness and something we just don’t have time for or feels wrong. However, play is a powerful tool for mental health, creativity, connection, and  productivity. You may have heard the old proverb: All work and no play makes Jack a dull boy. The idea is that we find balance between play and work so we can remain creative and interesting. We don’t want to become that boring, uninteresting person stuck in the work grind.

Play is how we explore, release stress, and rediscover joy in a world that’s increasingly demanding and during disasters and tragedy.

5 Reasons Play Matters in Adulthood

1. Play Reduces StressWhen we engage in fun, and playful activities our brains release endorphins and reduce cortisol levels. It’s like a natural reset button for our nervous systems.
- Things like dancing, painting, playing games and laughing out loud

2. Play Boosts Creativity and Problem Solving
Unstructured play allows your mind to wander, which is often when your best ideas emerge. Just like kids learn through play, adults often stumble upon solutions when they're not trying so hard. Next time you’re stuck on a work problem, try going for a walk or taking a short dance or a music jam break. See if you feel more motivated or even have solved that problem!

3. Play Improves Relationships
Shared laughter, games, and lighthearted moments help build trust and deepen emotional bonds. This is important in all relationships from family,  friends, romantic partnerships, or work teams, play acts as social glue. During disaster it rebuilds community and is a shared experience.

4. Play Helps You Reconnect with Yourself
When you play, you’re not performing or achieving, you’re just being. It’s a moment of self-expression without pressure, reminding you of who you are beyond your roles and titles. This can help you reconnect with what’s important to you and also relieve stress. It’s a moment to forget life’s stress and weight to just take a moment for you.

5. Play Builds Resilience
People who make time for fun and joy are better at coping with challenges. They bounce back more easily because they’ve learned to find lightness even in tough times. This is building resilience. We all can use resilience in our lives. During disaster and tragedy play and fun can feel wrong, now you know it’s not wrong it’s important part of building resilience.

What Does Play Look Like for Adults?
Think back to what you had fun doing as a child. There is no right or wrong way to have fun. Maybe some of those things would be fun again as an adult.

Here are some ideas for play and fun as an adult:

• Going to a park and play - slide down the slide, climb, or swing on the swings
• Gardening with no particular goal - just to play in the dirt as I call it
• Playing board games or video games
• Making art just for the joy of it
• Building a puzzle or LEGOs
• Doing crafts or learning a new craft
• Having spontaneous conversations that become silly and laughter filled
• Exploring nature - nature is a healing place
• Trying a hobby with no expectation of mastery- just for fun or learning
• Joining a recreational sports league
• Taking an improv or dance class
• Pick up a MadLibs book - classic fun
• If you have kids in your family or network play a game or have some healthy fun

The point isn’t what you do for fun or play, it’s how it makes you feel. Play brings joy, presence, and a break from the routine.

Let Go of the Guilt
We’ve been taught that productivity is everything and the most important thing. It is NOT. Constantly grinding away at work or life without time and space for joy leads to burnout, not brilliance. Trust me I coach many burned out folks who’ve given it all and now are depleted. Fun isn’t a distraction, wrong, or silly, it’s an essential part of it. When you give yourself permission to play, you’re not being irresponsible; you’re being human.

You don’t stop needing play because you grow up. You stop growing when you forget how to play.

So pick up the guitar, plink on the piano, kick the ball, throw a frisbee, go to the park, or laugh at dumb jokes, whatever lights you up. Life isn’t just about getting through the day. It’s about enjoying the ride.

Play on. I highly encourage making time for some fun and play.

So, what playful fun thing might you want to do?

I find swinging at the park and sliding are great fun. I enjoy coloring as well, it calms my mind. We regularly do puzzles as well. Love a good puzzle and getting that piece in.
Share with me your fun and play, I'd love to hear and learn from you.

Client Wins: Thank you Teresa, I have actions and a plan to help me deal with burnout now.,  I feel like I understand my Imposter Syndrome better and can now work through this., So glad I booked this session I feel so much better now and you've help me find clarity and make a plan to move forward.

I have space for three clients in July & August. Let’s have a conversation to see how I can be of support.

Follow me on social media for tips, motivational quotes and insightful journal/contemplation questions.

Peace, and blessings,
Teresa – Recovering from lots of play and leaning into incorporating regular fun and play

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.

teresa@boldfulfilledlifecoach.com
www.boldfulfilledlifecoach.com 

Author of:
·      Soul Love: How A Dog Taught Me to Breathe Again
·      The First Days: Coping with Life after Loss (updated 2nd edition)
·      Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
·      My Journey as a Widow: A Widow’s First Journal

When we set boundaries we often set them with others. We also can set them with ourselves. Setting boundaries for yourself are known as personal or internal boundaries. The boundaries are about how we manage our own behavior, energy, and emotions. These are often overlooked, but they are crucial for mental health, productivity, and self-respect.

Why set internal boundaries?

• They protect us: From taking on more than we can do, prevent burnout and promote a sense of self-compassion
  
  
• Improve Self-Awareness: When we set our own boundaries we then become aware of what our needs are and when we’re overstepping our own limits
  
  
• Improve Relationships: When we take care of ourselves, our well-being improves which then can improve our relationships
  
  
• Critical for Setting External Boundaries: When we know what is best for ourselves we then can clearly set external boundaries for others
  
  

How to set self-boundaries for yourself:

1. Values and Priorities: What’s most important to you?
Before you can set boundaries, you need to understand what matters to you.        
Ask yourself:

• What makes me feel fulfilled?
• What drains me or leaves me feeling resentful?
• What are my non-negotiables?
•  What makes me feel happy and healthy?

     Our values and priorities act as a compass for where to draw the line.


2. Identify Areas Where You Lack Boundaries
Look at patterns in your life where you:
    •    Overextend yourself

    •    Say yes when you mean no

    •    Procrastinate and then feel guilty

    •    Allow negative self-talk to go unchecked

    •    Work or engage in social media without limits

These are signs you may need internal boundaries.


3. Create Clear Self-Boundaries
Consider supportive limits you place on your behavior.
The intent is that these are supportive to your well-being and what you want to be healthy.

Examples:
    •   Time boundary: “I will log off work by 6pm so that I can have healthy work-life balance.”

    •    Mental boundary: “I will notice and reframe my negative thoughts.”

    •    Energy boundary: “I will commit to more than two social events per week.”

    •    Digital boundary: “Turn off digital input by 9pm.”

Write them down. Keep them visible. Celebrate when you’ve kept a boundary with yourself.


4. Practice Saying No to Yourself
Self-boundaries often mean not indulging and responding to our habits and impulses. This is a form of compassionate discipline with kindness.

    •    No, I won’t check my phone or email during dinner.

    •    No, I’m not going to scroll social media before bed.

    •    No, I don’t need to engage in drama with people.

Every “no” to something draining is a “yes” to what you value most.


5. Use Gentle Accountability

• Track how well you stick to your boundaries—without shame. Get curious about trends or patterns
  
  
• Reflect daily or weekly.
  
  
• When you break a boundary, get curious? What happened? What could I do next time instead?
  
  
• Be honest, not harsh - remember this is for you and your well-being
  
  

Self-boundaries thrive with compassion, not criticism.


6. Respect Your Time and Energy

Treat your time and energy as limited resources.

• Block off time for rest, relaxation and rejuvenation
  
  
• Block of time for non-negotiable self-care
  
  
• Avoid overcommitting out of fear of disappointing others
  
  

7. Celebrate Progress, Not Perfection

Boundaries can be tricky to set. The more we practice the better we get. What matters is showing up for yourself consistently.

    •    Celebrate small wins: I stopped working on time today.

    •    Forgive slip-ups: I scrolled late, but I will reset tomorrow.

    •    Stay curious and avoid being  critical.
​

8. Self-Boundaries Affirmations
Try saying or writing these regularly:

• I am worthy of self-care
• It is OK to say No
• I am allowed to protect my peace and well-being
• I don’t need to earn rest or a vacation
• I can say no, even to myself, and still be kind
• Discipline is an act of self-love, not self-punishment
• I am resilient
  
  

Internal self-boundaries are form of self-care and personal freedom. The freedom to focus, to rest, and to live with intention. They help you build a life that reflects who you really are, not just what the world demands of you.

I encourage you to take some time reflect on what internal boundaries you’d like to set. I’d love to know how it goes for you.

I have space for three clients in July Let’s have a conversation to see how I can be of support.

Follow me on social media for tips, motivational quotes and insightful journal/contemplation questions.


Peace, and blessings,
Teresa – Setting my own boundaries for peace and well-being

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.

teresa@boldfulfilledlifecoach.com
www.boldfulfilledlifecoach.com 

Author of:
·      Soul Love: How A Dog Taught Me to Breathe Again
·      The First Days: Coping with Life after Loss (updated 2nd edition)
·      Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
·      My Journey as a Widow: A Widow’s First Journal

Boundary setting is a common topic in coaching. It’s life changing to watch clients set boundaries and grow. When we’re caught up in the hustle and bustle of life we often are too busy to think about healthy boundaries. Our always “on” lives of doing, self-sacrifice, and constant availability can make boundaries feel like a radical thing to do. Setting healthy boundaries is not just important, it’s essential for emotional well-being, fulfilling relationships, and living a balanced life. Whether it’s in work, friendships, family, or romantic relationships, boundaries help define what is acceptable and what is not. Boundaries protect our energy, time, and self-respect. Boundaries for ourselves are also important as they help protect our identity, feelings of safety and security.

What Are Boundaries?
Nedra Tweak defines boundaries as, “expectations and needs that help individuals feel safe and comfortable in their relationships. These boundaries can be expressed through statements or behaviors, and they are unique to each person.” Boundaries include the limits and rules we set for ourselves as well. You can think of them as guidelines that define how you want to be treated and your expectations for yourself and others.

Types of Boundaries:
There are different types of boundaries.

• Physical -  personal space, personal touch, and need for privacy

         - I don’t feel comfortable touching or hugging people I don’t know well.

• Emotional - protecting emotional well-being, what you choose to share or not share, not taking on others feelings as your own

         - I can’t be your only support system. I need time for myself too.
 

• Mental/Intellectual - respect for thoughts, beliefs, and opinions

​           - I respect your opinion, but I don’t agree and that’s OK.

• Spiritual - personal beliefs and spiritual practices without judgement or undue influence 
   -  I believe in (deity/belief) and I’m curious about your religion.
  
  
• Digital - amount of screen time, social media, online safety
    - Please don’t share photos of me without asking.
  
  
• Material/Financial - what is acceptable for personal belongings and financial resource

         - I cannot go to the concert that’s too much money for me to spend right now. 

• Time - Setting and keeping personal time limits for work, relationships, recreation, spirituality and making sure that self-care and personal time is included
     - I don’t take work calls after 6 PM or on weekends.
  
  
• Energetic - protecting self from absorbing others energy and emotions, especially important for empaths and sensitive folks.
  
    -  Wow, that’s a lot you shared, I am going to need to take a break and stop now.

Healthy boundaries aren’t about building walls. Healthy boundaries are about creating clear, respectful lines that preserve your personal well-being and peace while having healthy connection with others.

Why Healthy Boundaries Matter

    •    Self-Respect & Enhances Self-Esteem: Boundaries affirm that your needs and                feelings matter, self-care is important, boosts confidence

    •    Mental Health: They prevent stress, anxiety, burnout, and resentment

    •    Healthy Relationships: They foster mutual respect and understanding, improved                 communication

    •    Personal Growth: Increased productivity & focus, encourages accountability and         self-awareness

Without clear boundaries, people may take advantage of your time, energy, or kindness. You become their yes person.  You may find yourself constantly saying "yes" when you want to say "no," which can lead to resentment or emotional fatigue.


How to Set Healthy Boundaries

1. Know Your Limits
Start by identifying what makes you uncomfortable or stressed. Discomfort is often a sign a boundary is being crossed.

2. What do you want to say NO to more?
Think about the things you say yes to that you’d like to say no to. Consider a boundary you want to set with someone.

3. Be Clear and Direct - Communicate Your Boundary
You don’t need to over-explain or apologize for your needs. Communicate your boundaries clearly and kindly.

4. Use “I” Statements
They help take the blame off the other person and focus on your feelings.
    •    I feel overwhelmed when plans change last minute. I need to check my calendar before I commit to this.

5. Be Consistent
Enforcing boundaries may feel tough, especially if others are used to the old version of you. Stay consistent. Over time, people will adjust.

6. Expect Resistance and Push Back
Not everyone will like or understand your boundaries. That’s normal. Setting them isn’t about pleasing others, it’s about honoring yourself. You may notice that some folks ignore you or make fun of your boundaries. That’s OK, that says more about them than you. It’s them expressing their own discomfort.

When Boundaries Are Broken & Overstepped

Its’s not if, it’s when. It’s inevitable that boundaries will be tested. If someone crosses a line or oversteps here are some things you can do.

    •    Reiterate your boundary firmly.
    •    Consider natural consequences if it happens repeatedly.
            For example: If Sam keeps texting me at 9pm I need to block them.
    •    Reevaluate the relationship if the boundary continues to be disrespected.

Boundaries Are a Form of Self-Love & Self-Respect

At their core, boundaries are a declaration that your well-being matters to you and others. They’re not selfish; they’re necessary. They allow you to show up as your best self—for you and for the people you care about.

In setting boundaries, you teach others how to treat you.

Remember YOU are worthy of respect, rest, and peace.

Healthy boundaries don’t push people away; they make space for deeper, more authentic connections. Start small, speak honestly, and remember: saying “no” to others can be a powerful way of saying “yes” to yourself.

Think of setting boundaries as a lifelong journey. It takes practice and things and life will change and your boundaries will too.

In encourage you to invest in boundary setting for yourself.  I’ve seen it change many client’s lives in incredible ways.

I have space for three clients in July Let’s have a conversation to see how I can be of support. I love supporting clients in reaching their goals and setting healthy boundaries.

Client Wins: I've made unfathomable progress., Thank you for your career coaching, you helped me gain clarity and focus on my job hunt and I’ve landed a new job after my layoff. It’s so great to get back to coaching with you, I am more focused on my goals after speaking with you. Thank you clients for inspiring me.

Follow me on social media for insightful questions, tips, and motivational quotes.

Peace, and blessings,
Teresa – Sharing boundaries and reminding myself to keep healthy boundaries.

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.

teresa@boldfulfilledlifecoach.com
www.boldfulfilledlifecoach.com 

Author of:
·      Soul Love: How A Dog Taught Me to Breathe Again
·      The First Days: Coping with Life after Loss (updated 2nd edition)
·      Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
·      My Journey as a Widow: A Widow’s First Journal

Procrastination, it can be stealthy, quietly, and suddenly takes over our day. Whether it’s putting off that important project task, not opting to clean, or delaying a simple phone call, the habit of procrastination can feel like an insurmountable wall. We know these things are on our to do list but, we just don’t, can’t or want to do them. If you’d like to understand procrastination and learn more about it click here.  A really powerful way to overcome procrastination is to take action, any action, no matter how small.

In fact, this blog wouldn’t have been written if I was waiting for the motivation or inspiration. I have a blog schedule, it’s on my to do list and I can often procrastinate writing and editing. I decided to take one step. Start researching for the blog. I started small by opening a document and researching procrastination.  After reading about two women scientists I was inspired to write and outline the blog. Lastly, I edited & published. Phew, got it done on time.

Why Action Breaks the Procrastination Cycle
Procrastination thrives on avoidance and fear. When we avoid tasks, we feel temporary relief, which our brain rewards. Think of it as dopamine hit. But this cycle deepens stress and keeps us stuck and then we might feel worse. Action, even the tiniest step, disrupts this pattern. It shifts our focus from emotional discomfort to task engagement, breaking the grip of inertia. It can then lead to momentum of getting started and ticking off that to do on our task list.

The Science of Starting
Interesting research by two women: First Bluma Zeigarnik & the Zeigarnik Effect: We remember unfinished or interrupted tasks better than completed tasks. Maria Ovsiankina & the Ovsiankina Effect: our innate need to complete a what we’ve begun. These two theories  can explain is why starting and taking action even doing something small is so important. We start and stop or are interrupted we often remember and feel the need to complete the task. So start. Doing something for just 5 minutes can make a huge difference. Starting builds momentum, and momentum fuels motivation.

Practical Steps to Overcome Procrastination Through Action

• Break down tasks: Take your task/project and break it down into bite size mini tasks.
  • What do I need to do first, then what are great questions to get started.

 

• Focus on the First Step: Don’t think about finishing. Don’t look at all of the mini steps. Focus on the very first step. Take one small action step.
  • Find the project information, write a sentence, open the document, find the phone number, plan what you’re going to say, you get the idea.

 

• The 2-Minute Rule: If a task takes 2 minutes or less, do it immediately. This builds a habit of action, leads to less clutter on your to do list and overwhelm.

 

• Set a Timer/Utilize the Pomodoro technique: Commit to working for just 5, 10, or 15 minutes.
  • Pomodoro: When the timer goes off, take a short break, set a timer to return. If you want to keep going once you begin, you can snooze your time. Be sure to celebrate

 

• Visualize Completion: Use your 5 senses to engage how it will feel to complete the task. Picture how good it will feel to have the task done. Use that positive emotion to fuel your first step.

 

• Remove Barriers & Obstacles: Contemplate what the obstacles to getting this thing done are. Then mitigate and remove these barriers. This can make starting easier.
  • Set Do Not Disturb, remove interruptions, find a clean workspace, silence and remove distractions, and so on.

​
Action Over Perfection
Perfectionism is a common cause of procrastination. Remember, action beats perfection every time.

Done is better than perfect.

It’s better to make progress than to wait endlessly for the perfect conditions that never come.
How Doing Leads To Action has more tips on how to get inspired to take action. 

Here are some additional perfectionism resources to support you taking action:
My Journey & Signs You Might be a Perfectionist
Types of Perfectionists & It’s Roots

Overcoming procrastination isn’t about waiting for motivation or the perfect moment. It’s about action. Take that messy, imperfect, and find forward motion. Each small step chips away at resistance and builds confidence and momentum.

The next time procrastination whispers in your ear and you don’t feel like it. Choose to respond by doing. Do something towards your goal. Take that first step, however small. Your future self is already cheering you on and thanking you.

I have space for three clients in July Let’s have a conversation to see how I can be of support.

Marvelous March Client Wins: “Thank you for supporting me during my layoff. I now have a plan and resources to land the job. I’m getting interviews!!”, Thank you for the Ideal Job Exercise resource. I have some ideas and can’t wait to get coached around them.” “Thank you for grief coaching, your non-judgmental listening and coaching. The grief resources will be a support to me and my family during this challenging time.” I get so jazzed seeing clients win and take action - even in grief & loss.

Follow me on social media for insightful questions, tips, and motivational quotes.

Peace, and blessings,
Teresa – Action over procrastination - moves me forward!

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
​

teresa@boldfulfilledlifecoach.com
www.boldfulfilledlifecoach.com 

Author of:
·      Soul Love: How A Dog Taught Me to Breathe Again
·      The First Days: Coping with Life after Loss (updated 2nd edition)
·      Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
·      My Journey as a Widow: A Widow’s First Journal

Procrastination - ugh — that feeling when we’re in it. It’s been a much discussed topic with my clients over the past several weeks. We’ve all been there — the looming deadline, the unfinished task, the sudden urge to scroll or clean  instead of sending that email or doing that thing that needs done. Procrastination is a universal experience, and yet, it's one of the most persistent barriers between us and our goals. What exactly is procrastination, types and more importantly, how can we overcome it? Read to learn more and strategies for overcoming it.

What is Procrastination?
Procrastination is defined as the act of delaying or postponing tasks or decisions. It can be a habit and/or intentional. The word comes from the Latin prefix pro = forward and crastinus = of tomorrow. The origin means moving or acting slowly so as to fall behind. Yup, that’s procrastination for me.

Procrastination not just laziness or a time management issue — in fact, most procrastinators are busy doing other things. Researchers suggest it’s a self-regulation “failure” that leads us to act irrationally. We know that procrastinating isn’t going to help us and we won’t feel good about it but we do it anyway. The real issue lies deeper, often rooted in fear of failure, perfectionism, or feeling overwhelmed. It’s a self-defeating behavior where short-term mood distractions like scrolling social media or watching videos gets our priority over long-term achievement or task ahead. So why do we do this if we don’t really want or intend to?

Why Do We Procrastinate?

Psychologists suggest several reasons why:

    •    Task Aversion: The task feels unpleasant or boring

    •    Perfectionism: Anxiety about not doing it perfectly

    •    Not in the mood: Waiting for the 'perfect' moment or conditions

    •    Lack of Structure: No clear plan, expectations, or timeline 

•  Habit: waiting until the last minute or procrastinating is a habit for us
  
  
•  Beliefs: Working “better” under pressure and deadlines 
       
•  Time Management: Thinking it will take less time and finish at last minute
  
  
•  Lack of Initiative/Motivation: Not motivated or can’t get started, lacking the initiative to get started       
  
  
• Not caring/Personal Priority: If it gets done or when it gets done - not a priority
  
  
• Forgetting: Forgetting about the task or project. Neurodivergent often forget and it’s not intentional, out of sight out of mind
  
  
• Need more time: Wanting more time to think about the task or project or gather more data
  
  
• Not knowing: How to do the task or where/who to get help from

    •   Instant Gratification: Our brains are wired to favor immediate rewards over future gains. Scrolling, instant messaging, and clicking are instant dopamine hits so we are doing something but procrastinating on the bigger tasks

Recognizing your personal triggers for when and why you might procrastinate is the first step in addressing procrastination.

Types of Procrastination

There are many different types of procrastination that goes with the why we procrastinate. These can be situational as well. See if you can relate to any of these types.

• Active procrastinator: Delays working on things intentionally to feel motivated and fired up to do the task - also called a crisis-maker
  
  
• Perfectionist: Putting off tasks due to fear of not doing it perfectly or being judged not good enough
  
  
• Passive procrastinator: Delays tasks due to unable to make a decision and take action
  
  
• Over-doer: Has too many tasks, a long to do list and takes on more than they can do realistically, often struggles to start and complete tasks, may start many but finish few
  
  
• Defier: Believes no one should tell them when or how to do things
  
  
• Worrier: Puts off tasks due to fear of unknown or change

Understanding the types of procrastinator you might be can help get under the root of what sorts of things you procrastinate on and begin the awareness to make intentional changes.

The Cost of Procrastination
While putting things off might provide short-term relief, it carries long-term costs. Procrastination can lead to stress, higher levels of illness, anxiety, poor performance, resentment from those impacted by our procrastination, missed opportunities, negative consequences, and a cycle of self-criticism. Over time, it can erode self-confidence and well-being.

Strategies to Beat Procrastination
The good news is that procrastination can be managed. There are things you can do to work through your tasks and take action.

Here are some effective strategies:

• ​Start Noticing: where and when you procrastinate. Is there a pattern? Certain tasks, projects, environments, or people involved?

    •    Break Tasks Into Smaller Steps: A big project feels more manageable when divided into bite-sized chunks.
    •    Use the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. Repeat

• Utilize Pre-Commitment theory: to get things done. It’s helped several of my clients and it can help you too!  https://www.boldfulfilledlifecoach.com/blog/hack-for-getting-things-done-meeting-your-goals-and-intentions

    •    Set Deadlines (Even Artificial Ones): Give yourself structure and work towards your deadline
    •    Eliminate Distractions: Turn off notifications, use Do Not Disturb. and create a focused environment.
    •    Practice Self-Compassion: Be kind to yourself when you slip up — shame fuels procrastination
    •    Reward Yourself: Celebrate small wins to reinforce progress when you meet your deadline, tackle that project and get a task done.

I’d love to hear if any of these strategies work for you or if you have others to help beat procrastination.

Procrastination isn’t failing or being just lazy. We all do this. When it becomes a habit, and like any habit, it can be changed with awareness and intentional effort to replace habit.

Know you know why and types of procrastination so that you can start to identify when you may feel like procrastinating. When we understand the roots of procrastination and apply practical strategies, we can reclaim your time and move closer to your goals.

The next time you catch yourself putting off a task, pause. Reflect. Get curious - what is this procrastination really about? Do any of the why’s or types fit? With this awareness you can take a moment and then think of one tiny step forward. Taking action is the way to break through procrastination. Your future self will thank you.

If you or someone you know would like support dealing with procrastination, reaching your goals, career development, professional development, or have been knocked down by life reach out and contact me. I provide a safe, non-judgmental place for clients to live boldly and succeed. I am a change agent for others!

I have space for two clients in June. Let’s have a conversation to see how I can be of support.

Marvelous May Client Wins: “Thank you for the tools, they are helping me get things done.”, “I’ve implemented the things we discussed and I’m growing my network and learning new things.”, “Wow, good coaching today, I feel more positive about my future. Thank you.” Love seeing clients win and reach their full potential.

Follow me on social media for insightful questions, tips, and motivational quotes.

Peace, and blessings,
Teresa – Leaning into learning my procrastination why’s and types.

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.

teresa@boldfulfilledlifecoach.com
www.boldfulfilledlifecoach.com 

Author of:
·      Soul Love: How A Dog Taught Me to Breathe Again
·      The First Days: Coping with Life after Loss (updated 2nd edition)
·      Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
·      My Journey as a Widow: A Widow’s First Journal