"Someday is not a day of the week." — Janet Dailey
We all procrastinate, but it's not about laziness. In fact, according to Dr. Piers Steel, it's more like self-sabotage. Procrastination can affect your health, lower your self-esteem, and even cause missed opportunities. While sometimes there are benefits to procrastination, such as giving us time to think, if it causes additional stress, it’s time to tackle it.
It is actually more common than you think!
55% of Singaporeans struggle with revenge bedtime procrastination, and 80% of college students regularly delay tasks. It also applies to adult workers, leaders, entrepreneurs, etc.
It’s common, but it doesn’t have to hold you back.
So what is actually procrastination?
Procrastination is simply a delay in action. The word comes from the Latin “pro” (forward) and “crastinus” (tomorrow), meaning to “push forward until tomorrow.”
Procrastination patterns:
The good news is, by understanding the pattern that causes procrastination, you don’t need to let procrastination to hold you back.
The perfectionist:
You set high standards and delay starting until everything’s perfect. Try with starting small and achievable action plans, and remember—it’s okay not to be perfect.
“I have not failed 10,000 times – I’ve successfully found 10,000 ways that will not work.” – Edison
The dreamer:
You have big ideas but struggle to act on them. Youre also constantly on the lookout for new trends, ideas, or goals. But you drop them as soon as something new emerges.
Create a timeline with actionable steps, it will help you.
“Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world.” – Joel A. Barker
The worrier
You imagine worst-case scenarios and fear failure. Face your fears and recognize what's holding you back. Cognitive behavioural techniques might help you overcome this.
The crisis maker
You thrive under pressure, but this isn’t sustainable. Start early and make your commitments public for accountability.
The overdoer
You take on too much and end up overwhelmed. This can lead to feeling overwhelmed, stressed out, and unmotivated. You often end up doing the job of others and putting off what is really important to you. Set priorities and boundaries to avoid burnout.
How to Overcome Procrastination
Breaking the habit requires self-awareness and patience, but it’s possible. Identify what holds you back, set intentions, and make a clear plan. Weekly and yearly planners can help, and remember—motivation often follows action. Try starting with just five minutes of work and build from there.
- Set some intentions and motivation on why this is important for you.
- Set a plan on what you want to achieve.
- Weekly and yearly planners are very helpful!
- Motivation usually comes after action, and you start to learn more about yourselves after you take action. (Tip: Set manageable action plans with defined milestones.)
- Take 5 minutes each morning to set affirmations, and to take some time to trust yourself.
- Take 5 minutes to start doing a certain task. You will usually continue to do it. Have a reward system for yourself.
- Take a break and disconnect. Be in touch with yourself and to listen what you truly feel and need. This will help your journey to be more sustainable.
Procrastination in small doses can be helpful, but if it’s interfering with your life, it’s time to explore why. With self-compassion, you can create a routine that works for you.
At Im Hero, we’re here to help with customizable tools to guide you in setting goals, intention planning, and just clicking that START button!