How to Stop Procrastinating When Things Feel Hard or Scary

“Youve been slamming yourself for years and it hasnt worked. Attempt authorizing of yourself and see what takes place.” ~ Louise L. Hay
I imagined beginning my own company for many years. Ten years, exactly.
While there are a couple of factors it took so long to start, procrastination is at the top of the list.
Its hard work to alter professions, uneasy to leave a constant paycheck, and nerve-wracking to believe of failure.
Even after spending months and years learning, studying, and getting accredited, when it was no longer a matter of having the skills, the uncertainty of success sufficed for me to keep kicking the can down the road to start marketing myself.
I was afraid of stopping working. I hesitated of not being perfect. I hesitated that individuals would believe I was a joke. And I was afraid that I wasnt going to can all the work it required.
I dragged my feet and kept passing my work off to “Future Me.”
I did this for everything.
” Tomorrow Sandy” can do the meals. Shell take care of scheduling that medical professionals appointment. Oh, and sign her up for that difficult discussion I require to have with my mom too.
At one point I recognized that I typically hesitated due to the fact that I needed whatever to be best.

I wouldnt work on a craft task or prepare a brand-new recipe unless I knew it would come out perfect.
Or I would keep tweaking tasks at work as much as the last second and beyond, at the sacrifice of getting more work done.
Or I would agonize over every text and e-mail I sent, frequently opting not to send any message unless I knew exactly what to state.

But, as you can see, Ive come a long method from that variation of me.
Ive considering that begun my own business (and Im enjoying it!), and Ive pulled my best tools together on paper for how to stop hesitating– despite the fact that I actually put things off on writing this post (paradoxical, I understand!).
Today, I didnt let my worry of “sufficient” hold me back from sharing actual, valuable guidance and mindset shifts to get moving and stop staying stuck.
Due to the fact that when were stuck, we begin informing ourselves stories. So thats where well start, with this story we inform ourselves about why we hesitate.
What We Think Procrastination Is
We have this misunderstanding that procrastination is laziness.
Procrastination is an active procedure. You choose to do something else instead of the task that you understand you should be doing.
On the other hand, laziness is not caring. Its apathy, lack of exercise, and a hesitation to act. Its an “I could, I just do not wan na” sort of attitude.
But when youre hesitating, you feel much more stressed out since you do care about getting the job done. Youre simply avoiding tension and having difficulty with motivation.
Because that is why we hesitate.
What Procrastination Really Is and Why We Do It
Procrastination is a stress-avoidance method. It is an active procedure to temporarily avoid pain.
We subconsciously are stating, “Present Me is not happy to experience this discomfort, so I will pass it on to Future Me.”
( We do this as though were asking a complete stranger to do the work for us. Scientists have seen on fMRI that when we think of our future selves, it illuminate the very same part of the brain as when we consider complete strangers.).
The really cool news is that by working toward conquering your procrastination habit, youre building your total durability to distress.
That is how I specify resilience: a desire to experience discomfort.
Examples of Procrastination.
Procrastination is difficult. Often its apparent that were doing it. Often we do not rather recognize it (like when I had to water the plants right then and there instead of writing this post).
So here are some examples:.

Scrolling through Instagram instead of beginning on essential tasks.
Delaying work assignments until the last minute.
Wanting to begin a brand-new positive routine (dieting, working out, or saving cash), however consistently delaying it while telling yourself that “Ill begin soon”.
Desiring to begin a service but losing time in “research study mode” instead of doing something about it.
Doing an easy, less important job that “needs to be done” before getting going.
Waiting until youre “in the state of mind” to do the job.

5 Steps to Stop Procrastinating.
Now that we know what it is and why we do it, lets take a look at how to stop.
1. Inspire yourself with compassion rather of criticism.
What really holds us back from moving on is the language we use when talking to ourselves.
Ideas like:.

I do not wish to.
It will be difficult.
I do not know how to do it.
It might not come out as excellent as I want it to.
Ill most likely fail.
This will be so uninteresting.

I get it, it will be uneasy, however youll be done soon and then you can unwind.
It will be much easier as soon as you get begun.
You can do it !!
If it does not come out perfect, a minimum of youll have practiced more.
Youll have discovered so much if you fail.

This is what we think that drives us to hesitate. I imply, truly, when you read those thoughts, they simply feel so demotivating, right?
This unfavorable self-talk has a good intent. It is attempting to conserve us from pain.
Its attaining the opposite since it includes to the tension by making us feel bad.
If you talk to yourself with generosity, simply as you would a good friend, it will feel a lot more encouraging.
So consider what you would say to that buddy. It may sound like:.

2. Produce a pattern interrupter.
That unfavorable self-talk has merely enter into your procrastination habit.
Since that is what procrastination becomes– a routine– and routines are consisted of a cue, a routine, and a reward.

About Sandy WoznickiSandy is a former anxiety-riddled, insomniac stress-aholic turned coach. She assists career-driven women and working moms master their stress and stress and anxiety, to motivate themselves with compassion rather of criticism, to deal with lifes obstacles with Graceful Resilience, and to begin truly delighting in life without all that unnecessary concern. Her coaching and complimentary resources like the Stress Detox Mini Course assist ladies to take back control of their lives to live more totally and freely.

The hint is believing about a job that requires to be done.
The regimen is to speak that unfavorable self-talk that causes procrastination.
The benefit is less tension. (Not no tension, due to the fact that preventing the job is still somewhat stressful because we understand it ultimately needs to be done.).

The Bottom Line.
Procrastination is an active process to temporarily prevent discomfort (it is not laziness!).
By overcoming your procrastination routine, you are developing your emotional resilience.
Notice the negative, demotivating self-talk and motivate yourself with kindness over criticism.
Create a pattern interrupter before the negative self-talk starts weighing you down.
Dedicate to just five minutes and youll either keep going to do more, or youll at least be five minutes closer to done.
Reward yourself or make the task more enjoyable so there is less pain to avoid.

I just need to put fitness center clothes in my vehicle, thats it.
I simply need to drive to the fitness center. I can turn around if I desire as soon as I get there.
I simply require to stroll in the door. I can constantly leave.
I just require to get changed in the locker space I can do that.

What Would Open Up for You If You Stopped Procrastinating?
When the task is total, we spend so much more time preventing the pain of a task than we do stepping into what it will be like.
If you were to stop putting things off, what would open in your life?

To write this post, I put on my softest bathrobe and grabbed my childs tub from when he was an infant to make an Epsom salt foot bath under my desk while I write.
Ill be starting my taxes in the next few weeks, and I already plan to have a glass of wine and very expensive cheese and crackers while I sit down to do them.
I save listening to incredibly classic nineties music for when Im exercising so that it makes that time extra unique and fun.

In order to break the routine and create a brand-new one, you require to present a pattern interrupter.
Mel Robbins has an excellent one she calls the 5 Second Rule. When you believe “I must do this,” before the negative self-talk starts in, count backwards, “5-4-3-2-1-GO” and move.
I find this handy when Im having a hard time getting out of bed in the early morning.
If Im having actually trouble getting inspired to do something difficult like write a post about procrastination, my pattern interrupter is “I can do difficult things.” Not only am I disrupting the pattern, Im motivating myself favorably.
If Im having difficulty doing a boring and tiresome job like my taxes, I use something like “Im willing to be uneasy now so that Future Me can be at peace.”.
3. Break down the task.
Among the big chauffeurs of procrastination is overwhelm. Overwhelm occurs when were taking a look at a task completely scope, either not knowing where to start or feeling like all the work involved will be too much.
If the next task at hand is too big, or if you do not know where to start, your first task actually is to either 1) make a list, or 2) figure out the smallest thing you can do.
The whole home is a mess? I wager you understand where that a person sock goes!
Another example, I had social stress and anxiety and going to the gym was overwhelming to me.
So I simplified into:.

Would you start your company because youre no longer scared of experiencing any discomfort if you “stop working”?
Would you merely take pleasure in life more if you werent in a perpetual state of tension because there is a list of things youre postponing?
Would you finally drop weight or get in shape and feel great as soon as you press through having the ability to get begun?

Truthfully, I never turned around and went house. Since when I d taken the small, easy action, the next small easy step was workable.
Which leads me to the next action …
4. Just dedicate to five minutes.
Research studies show that if we devote to 5 minutes just, 80 percent people are most likely to continue with the task.
5 minutes is absolutely nothing. You can do anything for five minutes.
There is an 80 percent chance youll continue working as soon as you put in those five minutes, but even if you do not, youre still 5 minutes better to your objective.
And, youve taken one more step to breaking the old practice of not beginning.
Its a huge win-win!
5. Reward yourself or make the job more satisfying.
Another issue with taking a look at a huge task in scope instead of the next five minutes is that the reward is too far away or not satisfying enough.
When youre trying to lose weight, twenty pounds is months and weeks away.
Or, when youre delaying your taxes, if you arent expecting a return then the reward is “not going to prison.”.
Bringing in more benefits earlier will quick track creating the new habit of getting started.
But also, making the job itself more pleasant will make it a less monotonous task.

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“Youve been criticizing yourself for years and it hasnt worked. And I was afraid that I wasnt going to be capable of all the work it required.
Its an “I could, I simply dont wan na” kind of attitude.
Procrastination is difficult. She assists career-driven females and working mommies master their stress and anxiety, to inspire themselves with kindness instead of criticism, to deal with lifes challenges with Graceful Resilience, and to start truly taking pleasure in life without all that unneeded worry.

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