by Dr. Christine Li
Welcome to today’s blog post about overcoming procrastination! If you’re like many of my clients and podcast listeners, you might be wondering how to start moving forward, especially when procrastination and overwhelm are holding you back. Today, I’d like to share some personal insights about overcoming procrastination that I use in my own life, as well as with my clients, to get started even when it feels hard.
Just this morning, I faced a classic procrastination moment. I had a minor task to complete—something that involved tabulating some business-related sales numbers. Now, let me confess, working with numbers isn’t my favorite thing to do, so I found myself delaying this task for a couple of weeks. When I finally sat down to do it, it took less than 10 minutes! Two weeks of mental energy were wasted on something that only required a small amount of actual work. Sound familiar?
I’m sharing this story because I know that if even I, a procrastination expert, can struggle with taking the first step, you’re not alone in this. Many of us feel stuck not because we’re lazy or lack skill, but because we’re dealing with common mental barriers like fear of failure, overwhelm, and even perfectionism.
Why We Struggle to Get Started
Let’s break down some of the core reasons why it’s so hard to begin:
- Fear of Failure and Imperfection
Fear of making mistakes or not measuring up can feel like an emotional brick wall. When we’re anxious about falling short, it’s natural to delay starting. One thing I recommend is to calm your nervous system and reconnect with why this task or project is meaningful to you. Remind yourself that you’re capable, and even if things aren’t perfect, you’ll be okay. - Overwhelm
Sometimes, just looking at a project feels like too much. We see multiple steps, layers of complexity, and time-consuming details. Our brains, in an attempt to protect us, create a feeling of overwhelm as if to say, “Hold off; this is too much!” But you can push through by focusing on why you want to accomplish the task, understanding that just because you feel overwhelmed doesn’t mean you have to stop. - Perfectionism
Perfectionism can be the ultimate roadblock, convincing you that if you can’t do something perfectly, why bother at all? Instead, try approaching tasks with a mindset of “good enough.” Remember, getting started and making progress is much more effective than being stalled by perfectionism. - Lack of Direction
When we’re unclear about the “what” and “why” of a task, it’s easy to procrastinate. I struggled with this myself until I started overcoming procrastination by taking small, intentional actions. Every step forward clarified my direction, which in turn helped me build confidence and creativity.
Practical Tips to Start Moving Forward
Let’s talk about some easy-to-apply strategies that can help you get unstuck:
- Take One Tiny Action
Whenever I feel like procrastinating, I ask myself, “What’s the smallest step I can take in the next five minutes?” This approach is incredibly effective because it bypasses overwhelm and gives you an immediate sense of accomplishment. - Set a 5-Minute Timer
If you’re really struggling to get going, try working for just five minutes. Setting a timer relieves the brain from worrying about completing the entire task and helps you focus on what you can do in the moment. Often, once you start, you’ll find it easier to keep going. - Celebrate Small Wins
People often overlook their daily achievements, no matter how small. When you take a moment to celebrate even the smallest success, you’re training your brain to enjoy and repeat productive behaviors. - Counter Negative Thoughts
When negative thoughts creep in, aim to neutralize them. For example, instead of thinking, “I’ll never finish this,” try, “I wonder how long this will take me.” A neutral thought reduces fear, making it easier to continue overcoming procrastination. - Remind Yourself It Will Be Okay
Sometimes, we make tasks feel scary with our own imagination. Instead of letting fear control your actions, remind yourself, “I know this will turn out okay.” Start your work with that reassurance, and it’ll help you stay calm and focused.
Final Thoughts
The key to overcoming procrastination isn’t to wait for the perfect moment or the absence of fear; it’s to take action, however small. Any action is better than staying stuck. Each tiny step helps build confidence, productivity, and the belief that you’re capable of handling the task in front of you.
If you’re looking for more help, I’ve created a free download packed with tips and exercises to help you remember these strategies. You can get it at maketimeforsuccesspodcast.com/start.
To listen to the Make Time for Success podcast episode that describes these concepts in detail, go to maketimeforsuccesspodcast.com/s4e205
Remember, you have the power to make time for success in your life, even in the face of procrastination. Let’s move forward together!
