The end of the year often brings time for reflection. We review our accomplishments, acknowledge our shortcomings, and often make grand declarations about the "new year, new me." We vow to finally conquer that mountain of a to-do list, break free from procrastination's grip, create change and achieve all our ambitious goals.
But here's the thing: procrastination isn't a New Year's resolution problem; it's a habit problem.
Why We Procrastinate in Change (Even When We "Should" Know Better)
We all have two versions of ourselves: Future Me and Present Me. Quite often in the decisions we make we're negotiating between Future Me and Present Me. Future Me does not want Me to have eaten that slice of cake. Future Me wants Me to go for a run. But Present Me wants the cake badly, and has the ability to put off the run. That feels more rewarding in the present moment. And Present Me also has the ability to make the consequences Future Me's problem.
Other reasons we procrastinate include:
Fear of Failure: That looming deadline can feel incredibly intimidating. The fear of not meeting expectations or falling short can be paralysing. We can freeze in place when the small steps of which we feel capable don't seem enough to make a difference.
Perfectionism: The pursuit of perfection can be a major roadblock. We get so caught up in making things "perfect" that we never actually start.
Lack of Clarity: When unsure of the next steps, it's easy to get stuck in a state of analysis paralysis. In my family we call this over-thinking. While you're thinking hard about something, waiting for answers or creating mental solutions, you're not actually taking action. In the meantime the thinking gets so busy and noisy that you'd just rather avoid the issue or task altogether.
Overwhelm: Facing a large, complex task can feel overwhelming. We may feel tempted to avoid it altogether. We start saying things like "what's the point?"
Distractions: In our hyper-connected world, distractions are everywhere. Social media, email, and the constant ping of notifications can easily derail our focus. The distractions satisfy Present Me, giving us an immediate payoff. This can seem far more appealing than tackling a task that feels large, uncomfortable or undefined. So we allow ourselves to become distracted, putting off the inevitable.
Breaking Free From the Procrastination Cycle
While a fresh start can be motivating, true change comes from consistent action, and rarely from grand pronouncements. Here are a few strategies to help you break free from procrastination's grip:
Break Down Large Tasks: Like taking stepping stones across a river, divide large projects into smaller, more manageable chunks. This makes them seem less daunting and more achievable. Start somewhere - anywhere. Just getting started can immediately reduce the intimidatory value of the tasks you've been putting off. Eventually there will be another action to take that becomes clear.
Set Realistic Goals: Aim for progress, forget perfection. It's time to acknowledge that perfect doesn't actually exist - because we're all human and fallible. We may fear judgment when we face setbacks, but it's important to remember that setbacks are not failure unless we give up. Keep going and celebrate small wins along the way.
Reward Yourself: Acknowledge and reward your efforts to stay motivated. As mentioned above, don't wait for the big win to celebrate. Coupling rewards with effort encourages progress. However many of us have been exposed to reward systems through schooling, athletics and competitions in which rewards are given for outstanding achievement rather than for applying effort. Not every task is a contest and many projects will take years to complete. Waiting for the payoff before you feel good about your efforts is part of the reason you're procrastinating.
Minimise Distractions: Create a dedicated workspace, turn off notifications, and use website blockers to stay focused.
Practice the Two-Minute Rule: If a task takes less than two minutes, do it immediately. It often takes longer to plan when to complete a task (or to debate with others about the task not being done) than it would have to just do the task.
Extend the Two-Minute Rule at Work: In a change management context, there is a phenomenon that occurs when teams need to work together but just aren't. We quite often see dedicated people in each team crying out to get on with the job. For some reason, neither team manages to reach out to the other and get everyone in a room together. So much time is wasted with discussions in each team about how we should be working on this problem, and what everyone else needs to do about it.
Get everyone in a room together and nut it out.
The "New Year, New Me" Mindset: A Double-Edged Sword
The "new year, new me" mentality can be both empowering and detrimental. While it can provide a much-needed boost of motivation, it can also set unrealistic expectations and lead to disappointment if you don't see immediate results.
Instead of focusing solely on a dramatic overhaul, consider these alternative approaches:
Focus on Consistency: Small, consistent efforts over time lead to lasting change.
Practice Self-Compassion: Be kind to yourself. Everyone struggles with procrastination at times.
Embrace Imperfection: Learn to accept that things won't always go according to plan.
The Bottom Line
Procrastinating about making changes is a common challenge, but it doesn't have to control you. By understanding the underlying causes and implementing effective strategies, you can break free from its grip and achieve your goals, regardless of the time of year.
If you're ready to achieve your goals, we're here to help.
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