“Everything changes when you realize that the best version of yourself is not a future version, but a daily choice.”
Sarah Bricker
Last week’s post was about the power of inner work, transforming your life from the inside out. Self-examination is looking inward to understand who you are and how you define yourself. I doubt many of us would describe ourselves as procrastinators, yet those around us might see us in that light. Procrastination is the tomorrow that never comes.
Procrastination has a direct effect on your lifestyle and well-being. Your actions and inactions affect your well-being. It is your decision how you want to live your life. To grow and reach your fullest potential, you must build healthy habits that help you get things done. Your goals may include a new way of eating, exercising, or moving up in your job. It does not matter what aspect of your life you are setting goals for; it matters whether you achieve them. One of the most significant barriers to achieving our goals is procrastination.
An interesting note: winners and losers may have the same goals. Every Olympian dreams of that gold medal, and every job seeker wants to land their dream position. Yet, the goal cannot guarantee success. It is only a starting point.
Your habits can make or break your dreams. The good news is that we can break bad habits and build healthy habits. Consistency is the bedrock of habit formation and achieving your goals. Small, consistent actions performed daily have a collective effect that leads to significant progress. Practicing skills, saving money, or building relationships, the key is consistently showing up. Making a habit helps you push past the days when your motivation is lacking. If you put everything off until tomorrow, you are not being consistent unless you count consistently not doing what needs to be done.
“Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why we call it – The Present.”
Eleanor Roosevelt
How procrastination affects your life
Procrastination causes a series of dysfunctions in our lives. It increases stress and anxiety. It can lower productivity and performance both personally and professionally. Stress hurts your physical and mental health. Procrastination can lower your self-esteem and motivation, and it can put a strain on relationships. If you are putting off taking care of the important stuff, it can affect your job, home, and financial life.
By delaying tasks, we often arrive at the point where we need to do a mad dash or last-minute rush to complete them, setting us up for constant worry about unfinished tasks. Missed deadlines and delays create pressure for you and others. Stress builds up, affecting your health. Maybe you can’t sleep. You worry because that thing you are not doing sets in the back of your mind—haunting you.
It affects how others see you. They may see you as unreliable or undependable, affecting your relationships and professional image. Those around you may question your work ethic or commitment. You might sabotage your work quality by waiting until the last minute and rushing through the work. Others may question your competence or capabilities. Are you trading opportunities for procrastination?
Failure to meet your deadlines and goals can lead to a negative self-perception, decreasing confidence. You might feel guilty or ashamed, which can further reduce your motivation and cause internal conflict. If you are constantly delaying important tasks, it can prevent you from achieving your fullest potential. It could be a self-imposed barrier to pursuing your hopes, plans, and dreams; it is a high price to pay.
What barriers are standing your way
Ask yourself why later is better. Most of the barriers are your mindset. We can rewire our brains to change our patterns and habits. It is not always easy, but it is worth the time to improve your life. According to Lewis Howes, “Your competition isn’t other people. Your competition is your procrastination. Your ego. The unhealthy food you consume hurts you. The wisdom you ignore. The negative thoughts, habits, and actions you are embracing.”
Look in the mirror and ask yourself, “Am I being the best version of myself today? If the answer is No, that’s your next move. Compete against that! Your competition isn’t other people. Your competition is your procrastination, negative thoughts, and comfort zone.” The obstacles you face are not external; they are the doubts and fears that hold you back from achieving your full potential. The only person you need to beat is the person you were yesterday.
Building healthy habits to overcome procrastination
Creating a consistent routine rewires your brain to expect certain activities at specific times. A routine helps you to prioritize essential tasks, as well as creating a sense of urgency. A routine can help you reduce the likelihood of procrastination. Repeating the action over and over builds a habit.
Start with a healthy lifestyle
Your overall lifestyle affects everything you do, from how you feel when you wake up to how much energy you have to complete all your tasks. If you are tired, completing your task becomes more demanding. Getting enough sleep helps improve your cognitive abilities and energy levels. Exercising regularly can boost your mood and energy. Proper nutrition supports your brain function and overall well-being.
Changing your eating patterns toward nutritionally sound foods supports your mind and body. Pay attention to what you eat; this is your body’s fuel to do everything. Tom Rath authored a book titled Eat Move Sleep, an excellent read that could motivate you to change your habits. Make it a habit to reach for an apple instead of a candy bar or doughnut.
Reach out to your social network. Your social support system will help you by providing encouragement, perspective, and accountability. They can provide strategies and advice for overcoming procrastination.
Mindfulness practices can help you manage anxiety and stress. Meditation can relax and improve your focus and overall ability to function. Balance and moderation are essential for your well-being. Balance the work stuff with the fun stuff. Finding hobbies or recreation can help you mentally recover, allowing you to return to work. A healthy lifestyle supports focus and clarity. Visualize how you will feel and perform when fully engaged in a task.
Show yourself some compassion, treat yourself kindly, and forgive your slip-ups. You don’t want to feel quality or stress. Keep yourself on track.
Set Goals
Set clearly defined goals by answering who, what, when, where, why, and how. If your goal is unclear, you will have difficulty deciding what needs to be done. Not knowing where you are going can cause procrastination.
Break your tasks into smaller steps. If you look at the entire task, you can feel overwhelmed. By dividing tasks into manageable chunks, you can focus on completing one small step at a time. Visualize each step needed to complete the task. Visualization is like a dress rehearsal, seeing the details—the feeling of achievement that comes with that success.
Create a schedule
Prioritize tasks by using a to-do list. I use my Google calendar to remind me to do specific tasks that are not routine. But a piece of paper works perfectly as well.
Establish a routine and allocate specific time slots for different tasks.
Block time for a specific task. Time blocking is a time management technique where you can divide your day into dedicated blocks of time. Then, in that time frame, you complete that specific task.
Remember to set reminders. I love my Google calendar; this keeps me on track. If you use a list, write down what needs to be done today.
Tracking your progress can provide a sense of accomplishment. It is a time management method, understanding the bigger picture of where you are in the process.
Eliminate distractions
Eliminating distractions can help you focus; turn your phone off and move away from your laptop. Decision fatigue is when you are constantly switching between tasks or being interrupted. Removing distractions helps conserve your mental energy for tasks that need attention now.
Take breaks
Take a break, but not by putting it off until tomorrow. Burning out before finishing the task is a consequence of trying to do everything at once. Some people put off doing an enormous task and then decide to do it in one afternoon. Break it down into smaller tasks and more manageable chunks.
Conclusion
“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.”
Mother Teresa
Do not say: “It is how I am,” “I cannot do anything about it,” or “I don’t know how to change.” It is a choice; you are trading your opportunities for what? You can always change. In today’s age, just Google, ask Artificial Intelligence, or watch YouTube on how to stop procrastination. Reach out to your social network and ask for help. Take responsibility and work on yourself.
It is not just about how others may see you but also about how you see yourself. Our self-perceptions are vital to our self-esteem and confidence. If you know others view you negatively, it can cause self-double and more procrastination. It is a vicious cycle.
Take a good look at your behavior. What are you putting off until tomorrow? Think about why you are procrastinating; what are the issues? Procrastinating on a task for a long time can make catching up and completing it overwhelming. Visualize yourself being buried by the task, then visualize yourself pushing it away and getting it done.
By incorporating healthy habits into your daily life, you can create a supportive environment that naturally reduces the tendency to procrastinate. Create a reward system and treat yourself to something enjoyable after making progress. It is about finding what works best for you.
Recommended Reading
Atomic Habits, James Clear
What Does It Really Take to Build a New Habit, by Kristi DePaul, Harvard Business Review
Previous blogs to help you build stronger habits:
Creating Healthy Habits: Building a Strong Foundation
We Cannot Become What We Want by Remaining What We Are: Embracing Growth and Transformation
Achieving a Fulfilling Year: Cultivating Happiness and Well-Being
Citations
Image source: “Procrastination: Today is Yesterday’s Tomorrow” – Created by Microsoft Copilot AI.
Image source: “Calendar” – Created by Microsoft Copilot AI.