Cease Procrastinating With This 4-Step System

Please take pleasure in this visitor article from Procrastination Coach, Dr. Christine Li.

Why can’t we cease procrastinating?

Procrastination is such a irritating phenomenon, isn’t it?

We all know that our time can be higher spent if we might cease procrastinating and get all the way down to enterprise, however our minds and our bodies don’t appear to wish to cooperate with what appears “logical” generally. And after we don’t get our duties and work accomplished in a well timed approach, we will find yourself creating simply what we’re attempting to keep away from — nervousness, stress, and an entire lot of frustration and issue for ourselves (and generally others).

Stop Procrastinating with This 4-Step Formula

So why is it so arduous to cease procrastinating…and why is it so tough to beat?

As a scientific psychologist who occurs to have recovered from an extended historical past of power and extreme procrastination, I’ve been fascinated by these questions. I’ve give you some explanations for why the cycle of procrastination — delay, avoidance, stress, embarrassment, working proper as much as the deadline after which again to delay once more — is so vicious.

Listed below are 3 explanations for why we wrestle to cease procrastinating:

1. Our identities are tied up in how we work.

It’s straightforward to know that something which may problem our sense of our self-worth, is perhaps one thing we would wish to steer clear of. Each time we connect how we expect or really feel about ourselves or how others would possibly assume or really feel about us to what we have to do…we immediately create a stickier state of affairs for ourselves. We create a purpose to worry doing the work, as a result of actually — who would wish to really feel badly about themselves if they may keep away from it?

2.  We affiliate working with issue.

Have you ever ever observed your self calling your work “arduous” or “tough”? It’s so straightforward to do and really easy to neglect that the phrases we are saying to ourselves have super energy over how we really feel about what we have to do. After we inform ourselves “it’s going to be so arduous,” we discover ourselves preparing for a wrestle reasonably than interested by how fascinating our subsequent steps are going to be. It makes it even more durable to cease procrastinating.

3.  We take into consideration the detrimental outcomes which may occur.

Fairly than having fun with ideas of victory and celebration after we’re about to start out on a undertaking, many individuals (myself included) typically have an unclear image of their objectives. As an alternative of imagining the constructive outcomes that may occur, we do the alternative — and begin to concentrate on how painful the method might be (see rationalization #2) and the risks which may lie forward, like judgment and criticism from others. After we’re not clear about our objectives and we’re uncertain about our capability to realize our objectives, it turns into clearer why we generally select to remain nonetheless as an alternative of shifting ahead.

If these explanations sound acquainted, that’s terrific. Hopefully, taking a deeper have a look at the explanations you’re feeling you possibly can’t make progress ahead may also help you’re feeling higher and extra empowered to take management over your individual outcomes and push procrastination out of your life!

In the event you’re able to attempt some new methods for disconnecting from the behavior of procrastinating, I encourage you to make use of the “4F System” each time you’re feeling your self slipping again into the procrastination behavior. As you learn by way of every a part of the 4F System, be aware what comes up for you, e.g. what ideas are likely to maintain you again and what actions would possibly create extra room for progress?

The 4F System for Procrastination Restoration (The key 4-step components to make use of so you possibly can cease procrastinating)


Procrastination could cause us to be late for conferences, over-deadline with assignments or initiatives, and unavailable for essential moments in {our relationships}. There will be emotions of loss and remorse when procrastination is the go-to response when issues must get accomplished. After we can’t cease procrastinating, we lose out not solely on these conferences and experiences, we additionally lose out on the constructive emotions that come after we present up for ourselves and do what we are saying we’re going to do.

After which disgrace comes into the image inflicting us to really feel badly about every little thing we didn’t do and all of the issues that didn’t occur on account of our inaction.

It’s due to this fact important that we be taught the brand new behavior of forgiving ourselves.

It doesn’t matter what has occurred, forgive your self now. Forgive your self to indicate your self kindness and to let your self really feel succesful and worthy of latest power, experiences, and successes. After we neglect to forgive ourselves and proceed to be upset with ourselves, procrastination appears to be our solely possibility. Procrastination causes us to remain completely caught, particularly after we are feeling like we don’t deserve the liberty to maneuver ahead.

Once you determine to forgive your self, you’ll really feel a brand new power emerge from inside. Your mind and physique are all the time able to assist you, and you will note proof of this as quickly as you start forgiving your self for what occurred prior to now.

2.  FEAR

When you determine to forgive your self and begin anew, you’ll start the subsequent part of self-reflection of dealing with your worry.

Sound daunting? It’s and it isn’t. It’s daunting as a result of our fears make us imagine that there’s hazard attainable or close to. It isn’t daunting as a result of, as a rule, our fears are merely our concepts (or fantasies) about what might go fallacious.

With a purpose to transfer ahead, we have to determine what we’re afraid of and why, after which additionally determine that we are going to transfer ahead even when the worry stays. When this turns into behavior, we turn out to be very highly effective at getting what we wish to occur to occur.  Alternatively, after we determine to concentrate to our fears, procrastination wins and retains us caught — once more.

One tip that can assist you course of and overcome your fears is to know on the deepest degree that motion will calm and take the place of your fears. Taking motion is your finest software for residing confidently and properly.


Now that you simply’ve taken a have a look at the components which were holding you again, it’s possible you’ll really feel your power begin to rise. You may additionally sense that you’ve a variety of stuff you need and must do!

That is excellent news. You’re on the brink of take actual, purposeful motion once more.

The best way to extend the possibilities of your success on this subsequent part is to search out your focus. Resolve what you wish to practice your consideration on. Choose one factor that you simply’re going to do first. It could be a very powerful merchandise in your to-do record, but it surely doesn’t should be, since it’s possible you’ll be getting used to taking motion once more. It simply have to pick out one merchandise/motion/undertaking/job/goal to concentrate on.

Why is it so essential to search out one factor to concentrate on? Once you discover your focus, the possibilities that you’ll really feel overwhelmed lower and your thoughts and physique can begin that can assist you transfer in direction of your chosen objective with out distraction or stress.

4.  FLOW

At this level within the 4F System, you’ll doubtless expertise better focus and productiveness, and your sense of your self and your strengths and abilities can even enhance. In the event you’d like extra of these good outcomes, let’s discuss “circulate.”

Circulation is when your ideas, actions, and emotions appear to be working collectively that can assist you transfer in direction of your chosen objective. You’ve most likely been in a state of circulate earlier than, if not many instances earlier than.

Once you develop an understanding of your strengths and weaknesses as a thinker, creator, feeler, and a doer, it turns into simpler to grasp your individual ideas and habits. You turn out to be conscious of whenever you begin to withstand or keep away from your work shortly, and also you additionally shortly handle your resistance so you possibly can return to that nice means of circulate.

If you end up aware of what you’re confronted with within the current second — and also you determine you’re greater than able to dealing with something within the current second — you possibly can entry your skills and power powerfully.

Whereas working in a state of circulate, you begin to be productive not out of worry, however from a spot of self-confidence and openness. You take pleasure in creating, getting impressed, and performing boldly.

You’ve shut down and shut off the procrastination cycle, and as a replacement, you’ve discovered new experiences, alternatives, and prospects! You’ve constructed a positively reinforcing cycle of getting issues accomplished and lowered the necessity to flip to procrastination as a method to cope.

The 4F System for Procrastination Restoration is a framework that anybody can use, at any time. Keep in mind that whenever you stay dedicated and centered in your objectives — and also you imagine firmly in your self-worth and talents — you’ve already gained the sport. Preserve shifting ahead and you’ll quickly see the total vary of advantages and rewards which can be yours to take pleasure in! To be taught extra about studying to work and reside with out counting on procrastination, hearken to Dr. Li’s podcast, Make Time for Success and be a part of her free problem, Readability Over Litter.

I am Christian Nnakuzierem Alozie (Kris Kuzie Alozie). A native of Eziama Nneato in Umunneochi LGA, Abia State, Nigeria. I am an inspirational writer and a motivational speaker. And above all, a lover of charity.

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