One Small Step Towards Completion

Dear Coach,

I’m an A1 procrastinator! I tend to even leave the smallest things until the last minute. For example, taking out the trash (I wait until it reeks), doing laundry (I wait until I’m down to my last piece of underwear), taxes (I’m in line at the post office right before the deadline), packing for a trip (I panic pack at the last minute). You get the idea. 

My bad procrastination habit is stressing me out and causing tension in my relationships. Do you have any suggestions on how I can improve?

Signed,

Last Minute Man

Dear Last Minute Man, 

As you probably know, your behavior is quite common. The act of procrastination creates what psychologists call an intention-action gap between the beneficial things we mean to do and the problematic ones we actually do. For some, it’s simply a bad habit; for others, the cause may go deeper. 

For instance, some people may avoid tasks because they feel intimidated, unorganized, or unsure how to start.

Dr. Shatz, the author of the upcoming book “Solving Procrastination: The Science of Why We Put Things Off and How to (Finally!) Stop,” validates what you’re experiencing. He writes, “This stalling can take a heavy emotional toll, causing us to feel shame, frustration, and helplessness.”

Dr. Becky Tilahun, a clinical psychologist at the Cleveland Clinic, explains that procrastination is often a structural and emotional issue rooted in feeling overwhelmed, stressed, or disorganized rather than simple laziness. Chronic delay forces last-minute pressure that builds up dangerous stress levels. Also, constant last-minute rushes can lead to chronic stress and physical health strains over time.

So, what’s the remedy?

When you have a chore that’s bedeviling you, Dr. Shatz suggests that you ask yourself: “What’s the smallest possible step I can take right now to make progress?

In my experience, once I see a bit of progress, the task itself motivates me. For instance, if I’m procrastinating about going to the gym, I tell myself I only have to do two miles on the bike rather than the usual four. Once I’m there and get my two miles under my belt, I usually keep going, then proceed to the weight machines and before I know it, I’ve completed my usual workout routine. 

Also, you might try these suggestions: 

Prioritize lists. Write down tasks and rank them by true importance. 

Make your to-dos more enticing by giving yourself a gift at the end. When I get this laundry done, I’ll watch my favorite show or if I get my suitcase packed early, I’ll buy something new for my trip. 

Match your energy. Schedule your hardest jobs during your peak energy hours.

Use timers to set boundaries. Work in short bursts separated by quick, planned breaks.

To sum up, here is one of my favorite quotes from Jim Rohn, American entrepreneur and author. “We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.”

I hope you find something useful here to help you move past your procrastination. 

Mershon Niesner is a Certified Life Coach and author. Her books are locally available at Sunshine Booksellers. To see more about her books, her appearances, and to subscribe to her newsletter, visit www.mershonniesner.com.

Email your coaching questions to askcoachmershon@gmail.com. Your identity will be confidential.