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
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.
[email protected]
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
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.
[email protected]
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
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