As moms, procrastination is something many of us know all too well. We often have a list of tasks we’d rather avoid, like tackling piles of laundry or dishes, helping with homework, working out, or managing finances. With the added distraction of smartphones, it’s easy to lose focus. But in reality, we also procrastinate on things we actually want to do, like starting a business or writing a book.
Procrastination isn’t just about avoiding tasks we dislike; it goes deeper. Here, I’ll explore why we really procrastinate and what we can do about it. It’s not about laziness, even though that was my initial belief. Tasks we delay often are either boring, like laundry, or challenging, like writing a paper.
Research from 2000 identified seven triggers for procrastination, yet I can think of many tasks I don’t delay despite these triggers. Plus, there are tasks we genuinely want to do but keep putting off, like writing that book. This indicates an internal conflict at play.
Fears—failure, success, and feeling unworthy—can make us procrastinate. Our subconscious is always trying to protect us from potential harm. If a task seems “dangerous,” the subconscious mind will stop us from proceeding.
Dr. Susan Krauss Whitbourne pointed out four main inner conflicts causing procrastination. One is self-handicapping, where people subconsciously create situations ensuring they can’t succeed. For instance, if someone fears failure, they might delay writing a book until it’s too late, blaming lack of time instead of ability.
Low self-efficacy, similar to self-confidence but task-specific, also causes procrastination. If you doubt your ability, like growing a tomato, you might avoid trying. This isn’t just about fearing failure but also the stress of attempting something you feel you can’t do.
For some, working under deadline pressure is thrilling, often seen in extroverts. Another reason for procrastination is perfectionism, with people fearing imperfection so much they delay finishing tasks.
To overcome procrastination, first recognize when it happens. This can be tricky if you distract yourself with seemingly urgent tasks. Sometimes, you may be creating obstacles, like overspending on unnecessary items instead of what you need to meet your goals.
Identifying the root cause of procrastination can help, whether it’s a mindset issue or the task itself. We all delay tasks like laundry or bills, but they usually get done because we see the benefits. If a goal is perpetually delayed, it might not align with your path.
Research from 2010 found that forgiving yourself for past procrastination can reduce it in the future. Letting go of guilt and shame can spark real change. Once you understand what’s driving your procrastination, you can apply productivity hacks to stay on track.
If you struggle with feeling overwhelmed, break tasks into smaller pieces. Planning backward from your goal helps make tasks more manageable. I prioritize my tasks early in the day, focusing on three main things to accomplish, which helps me stay in control and build confidence.
Brian Tracy’s book, Eat That Frog, suggests doing the toughest task first thing. If that feels daunting, try Mel Robbins’ 5-second rule: if you feel the impulse to act on a goal, move within 5 seconds or your mind will shut it down. This approach starts with a countdown and immediate action.
Avoid getting sidetracked by unimportant tasks. The key is to focus on the 20 percent that yields 80 percent of your results. Having an accountability partner can also help you stay committed to your goals.
The Pomodoro method by Francesco Cirillo involves working in short bursts, with breaks in between, aligning with your pace. Remind yourself of long-term benefits to counter short-term procrastination impulses. Ensure you’re also getting adequate rest and nutrition for mental clarity.
Procrastination can feel overpowering, but these strategies can help you regain control. Identifying the root cause is crucial before any productivity trick will work. Once you know what’s holding you back, you can keep moving forward!
