"The magic you are looking for is in the work you're avoiding." - Chris Williamson
Procrastination. The art of putting things off until tomorrow - or maybe the day after! We’ve all been there many times - staring at (and not doing) something we ought to be doing but putting it off because we "aren't feeling it." We've all heard it: "Starting is the easy part." Yet, if starting were so easy, why do we all struggle with procrastination? And how do we break through?
You may or may not have heard of the Zeigarnik Effect. It’s a fancy term for the nagging feeling you get when you leave something unfinished. You know, that persistent itch in your brain that keeps reminding you about the task you started but haven’t completed. The effect basically says that we experience psychological tension when we don’t finish what we start, pushing us to eventually wrap things up. So, if you somehow are able to make a start, this natural tendency may just keep you going...for a little while at least!
James Clear, the brain behind Atomic Habits, wisely points out, “The first step is the most important step. Once you get started, it is easier to continue. Taking action is the best way to build momentum.” It’s like the universe is giving you a nudge, saying, “Just start already!”
If you're after some ancient guilt trip wisdom, Marcus Aurelius, the great Roman Emperor, wrote in his journal to himself, "This is what you deserve. You could be good today. But instead you choose tomorrow."
Let me paint a picture for you: every morning, when the temperature outside is lower than my enthusiasm for early runs, I battle with myself. I’m snug in my warm bed, next to Teena, my wife, and the idea of dragging myself out for a 7km run/jog/shuffle with our resident Husky doggo (go check out this handsome bugger on our Instagram @monkcacao or Facebook page) seems like a cruel joke. BUT if I've already mentally broken things down, the night before, into tiny steps to the point where taking that first one is not such a big deal, I'm in with a fighting chance. If I can just sit up, then put on my running shorts, and then my shoes, I’m in “might as well” mode. By the time my shoes are on, I’m too invested to turn back. It’s all about beating that inner voice urging me to stay cosy one micro step at a time.
To really boost your chances of winning this war, there's a bit more to it then just breaking big things into little things. Let's rewind and consider why we procrastinate in the first place? Here are the top culprits:
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Lack of Efficacy - It’s tough to take the first step if you’re unsure what that step is or if the task feels overwhelming. This often happens when a task seems too complex or you’re not sure where to start.
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Lack of Motivation - If the ‘why’ behind the task isn’t compelling, it’s easy to put it off. You might struggle to start because the task doesn’t seem important enough in the moment.
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Fear of Failure and Perfectionism - The dread of failing or not being perfect can stop you dead in your tracks. This fear often makes the task seem daunting, unattainable, or perhaps not worth the perceived embarassment of not looking the part.
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Temporal Discounting and Immediate Gratification - We often choose activities that offer instant pleasure, like binge-watching shows, instead of focusing on long-term goals. This internal debate is between the present self and the future self. For example, your present self craves a donut for its immediate taste satisfaction, while your future self knows the long-term impact on your health. Temporal discounting (a term used by Rob Dial, author of 'Level Up') makes it hard to prioritise future benefits over immediate rewards.
- Sensitivity to Barriers - We can be hyper-sensitive to any form of barrier, real or imagined. Even a minor obstacle can become a convenient excuse to avoid starting a task.
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Break It Down and Start Small - As I've already mentioned above, when a task feels overwhelming, break it into the smallest possible steps. This approach makes the task feel more manageable and less intimidating. Most importantly, JUST START!
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Find Your ‘Why’ - If motivation is lacking, discover your personal reason or passion for the task—your ‘Ikigai,’ as the Japanese call it. A strong, compelling reason can turn a mundane task into a meaningful one.
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Let Go of Perfection - Embrace the idea that doing your best is enough rather than striving for perfection. Perfectionism can paralyse progress, so focus on making incremental improvements.
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Plan Your Time - Use strategies like the rocks, pebbles, and sand analogy to prioritise your health. Schedule your healthy activity of choice as one of those big rocks and fit the 'pebble' and 'sand' activities around them to manage time effectively and combat immediate gratification.
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Prep and Organise - Minimise any reason to avoid starting by getting everything ready in advance. Prepare by getting everything you need before going to bed the night before, and plan what exactly you'll be doing to remove any possible excuses to not start.
- Reward Yourself - Celebrate wins both large and small to give your present self a dopamine boost. This conditions your present self to see benefits in aligning with your future self. Rewarding yourself can make the process more enjoyable and reinforce positive behaviour.