top of page

OVERCOMING PROCRASTINATION: SCIENTIFIC SYSTEMS TO AUTOMATIC HABITS


a depressed girl procrastinating
procrastinating girl


U.S PROCRASTINATION Rate

20% of all adults are considered "Chronic Procrastinators" while 75% reported as considering themselves as procrastinators - American Psychological Association


Procrastination is more common than you may think, and no matter who you are -


it's highly likely that procrastination is negatively effecting you in some way right this very second.


As a life coach working with athletes, entrepreneurs, artists, and adventurers we see it all.


Procrastination is an issue that plagues even our highest performing clients, preventing them from achieving their full potential.


In this blog post, we will explore the science behind procrastination and provide actionable systems to transform your habits, ultimately leading to a more productive and fulfilling life.



By understanding the underlying causes of procrastination and implementing these scientifically-backed strategies, you can overcome this obstacle and convert your newfound motivation into high-growth opportunities.



 



THE SCIENCE OF PROCRASTINATION



Before diving into the solutions, it's essential to understand the science behind procrastination. Procrastination is not merely a lack of willpower or discipline; it is a complex psychological phenomenon with various contributing factors.




#1 || THE INSTANT GRATIFICATION MONKEY


In his famous TED talk, Tim Urban introduces the concept of the "Instant Gratification Monkey," a metaphorical creature that lives in our brains and constantly seeks immediate rewards.


This monkey is responsible for our tendency to prioritize short-term pleasures over long-term goals, leading to procrastination.


In other words, we are hooked to the short term dopamine burst that comes from distracting temptations like checking our social media.




#2 || THE PAIN-PLEASURE PRINCIPLE


The Pain-Pleasure Principle, proposed by Sigmund Freud, suggests that humans are motivated by the desire to avoid pain and seek pleasure.


Procrastination often occurs when we perceive a task as painful or challenging, causing us to avoid it in favor of more pleasurable activities.


We will get into this later, but developing methods to counter act this internal language pattern and belief system creates massive improvement in enjoyable productivity.




#3 || THE PLANNING FALLACY


The Planning Fallacy, a cognitive bias identified by psychologists Daniel Kahneman and Amos Tversky, refers to our tendency to underestimate the time and effort required to complete a task.


This bias can lead to procrastination, as we may put off starting a project due to the belief that it will be easier or quicker than it actually is.


We realize how many people may be putting off things like a student studying for a test, or perhaps a business owner preparing for taxes. Yet, very few people apply this principle to larger areas of life like the procrastinating of taking life to the next level.


Whether it is starting a dream job, going back to school, getting serious about your health, or even leaving a toxic relationship, we often underestimate the energy required to be successful and ultimately leave this life never to have done it.


life coaching Tips for improving you life
wide awake life coaching







SCIENTIFIC SYSTEMS TO OVERCOME PROCRASTINATION



Now that we understand the science behind procrastination, let's explore some evidence-based strategies to help you overcome this habit and achieve your goals.


We challenge you to read these with an open mind knowing that "a master hears with beginners ears."


Some of these may seem too easy to be effective. If so, think again.



#1 || BREAK TASKS INTO SMALLER CHUNKS


One effective way to combat procrastination is to break tasks into smaller, more manageable steps. This approach, known as "chunking," can make tasks feel less overwhelming and increase your motivation to tackle them. By focusing on one small step at a time, you can gradually build momentum and make progress toward your goals.




#2 || SET S.M.A.R.T GOALS


Setting SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) can help you overcome procrastination by providing a clear roadmap for success. By defining your goals in specific, measurable, achievable, relevant, and time-bound terms, you can create a sense of urgency and motivation to take action.


While SMART Goals are great, we specialize in creating SMART Systems. Marcus Aurelius said, "A man's life can only be as good as his systems."


How can someone like Marcus Aurelius, Beyonce, or George Washington have the same 24 hours a day that you do while accomplishing the unthinkable, all while maintaining a balance of emotional wellness?




#3 || USE THE POMODORO TECHNIQUE


The Pomodoro Technique, developed by Francesco Cirillo, is a time management method that involves breaking your work into short, focused intervals (usually 25 minutes) followed by a brief break. This technique can help you overcome procrastination by providing a structured approach to work and promoting a sense of urgency.




#4 || IMPLEMENT THE "TWO MINUTE RULE"


The "Two-Minute Rule," popularized by productivity expert David Allen, suggests that if a task takes less than two minutes to complete, you should do it immediately. This simple rule can help you overcome procrastination by encouraging you to tackle small tasks right away, preventing them from piling up and becoming overwhelming.


Think dishes. Sending a loving text. GOING TO BED!!!



#5 || CREATE A REWARD SYSTEM


A reward system can help you overcome procrastination by providing positive reinforcement for completing tasks. By setting up a system where you earn rewards for accomplishing tasks, you can increase your motivation and make progress toward your goals.


Working with an accountability partner like a life coach or mentor can be a massive help in creating a reward system that actually works.








TRANSFORMING PROCRASTINATION INTO AUTOMATIC HABITS



To truly overcome procrastination, it's essential to transform your newfound strategies into automatic habits. Here are some tips to help you create lasting change:



#1 || DEVELOP A ROUTINE


Establishing a daily routine can help you build automatic habits by providing structure and consistency. By setting aside specific times for work, breaks, and leisure, you can create a predictable pattern that makes it easier to stay on track and avoid procrastination.


An incredibly underrated place to start is a good ole fashion BED TIME. A great day begins with an end to a great night.



#2 || PRACTICE MINDFULNESS


Mindfulness, the practice of being present and fully engaged in the current moment, can help you overcome procrastination by increasing your awareness of your thoughts and feelings. By recognizing when you are tempted to procrastinate, you can take action to refocus your attention and stay on track.


We teach and coach multiple methodologies on mindfulness and there is a reason meditation has been around for so many thousands of years.


Unfortunately, the vast majority of people are doing it incorrectly and often do not stick to the practice.




#3 || USE VISUAL REMINDERS


Visual reminders, such as to-do lists, calendars, or vision boards, can help you stay focused on your goals and overcome procrastination. By keeping your tasks and objectives in sight, you can maintain motivation and ensure that you stay on track.




#4 || SURROUND YOURSELF WITH SUPPORT


Having a support network of friends, family, or colleagues who share your goals can help you overcome procrastination by providing encouragement and accountability. By surrounding yourself with like-minded individuals, you can create a positive environment that fosters productivity and success.




A LIFE COACH OFFERS SUPPORT BY HELPING CLIENTS:



Clarify and achieve personal and professional goals


Increase confidence and self purpose


Create life / relationship / business / education plans + next steps


Work to improve communication + social skills


Learn tools to reduce stress + anxiety


Achieve a work/life balance


Expand consciousness + connection + spirituality


Identify Roadblocks + build bridges to success


Start your new life or grow the one you’re in


Turn the page to the future you desire





THE BIGGEST DIFFERENCE In WIDE AWAKE COACHING?



One of the biggest differences in our Life Coaching method is that we combine both Life Coaching and Traditional Therapy.


Through years of researching, certification, and practicing the leading methods of therapy and coaching; we sought to combine the best of the best practices in an all encompassing experience that can be customized for you.






WIDE AWAKE COACHING

Typical Therapy

Typical Life Coaching

​Life Coaching

Mindset Coaching

CBT

​❌

Hypnotherapy

Music Therapy

​❌

Neuro Linguistic Programming

​❌

EFT Tapping

​❌

T.A.M.B.B.E.R

Breathwork Therapy

Neurotracking

No Time Limit Sessions

​❌

​❌

​Online Masterclasses

​❌

Bio Identical Hormone Therapy

​❌

​Cryotherapy

Infrared Sauna Therapy

Himalayan Salt Therapy

Nutritionist

Play Therapy (out of the office - hiking, surfing, fishing, walking, kayaking, etc.)

​Modern Success Psychology Tools (Joyride Journal, Nightingale Notepad, guided meditations)

​❌





CONCLUSION



Overcoming procrastination is a journey that requires understanding the science behind this behavior and implementing evidence-based strategies to create lasting change.


By breaking tasks into smaller steps, setting SMART goals, using the Pomodoro Technique, implementing the Two-Minute Rule, and creating a reward system, you can transform your habits and achieve your full potential.


As you continue to develop automatic habits and maintain a growth mindset, you'll find that your newfound motivation and productivity can lead to high-paying opportunities and a more fulfilling life.


So, take the first step today and begin your journey toward overcoming procrastination and unlocking your true potential.





If you want to see how our innovative coaching can dramatically improve joy, confidence, and clarity in your Your Life, simply apply here:










Comments


bottom of page