We are all guilty of procrastination. At times it can be brief but when you keep putting off important work and life tasks it might be time to consider working with a coach, to help you break free from procrastination.
Picture this: You’re assigned to give a big presentation at work. You have two whole weeks to prepare. Seems like plenty of time, right? You tell yourself, “Today is the day I’ll carve out two hours to work on it.” Yet, every time you open PowerPoint, you find yourself staring at a blank slide. Why is it so hard to get started?
You might begin to question your motivation. Maybe you even think you’re just being lazy. But here’s the truth: procrastination isn’t usually about laziness. Most of the time, it’s tied to something deeper, something we often overlook — the perfectionist trap.
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What is the Perfectionist Trap?
The perfectionist trap is that inner voice telling you that what you create won’t be good enough. It’s that fear that your work will fall short of expectations, leading to criticism or failure. This fear creates a mental block that makes it difficult to even begin the task. You end up paralyzed by doubt, frozen in place by the possibility of not doing it perfectly.
Sharon from Nexus Coaching says “Procrastination and perfectionism often become a vicious cycle. When you keep putting off the task because you’re afraid it won’t be perfect, you limit the time you have left to actually create something high-quality. In trying to avoid failure, you’re setting yourself up for it.“
Why We Procrastinate: It’s Not Just About Motivation
Motivation is often the scapegoat when we procrastinate, but it’s not the root cause. Fear is. Fear of failure. Fear of criticism. Fear of not living up to expectations. These fears become so overwhelming that they cause us to put off tasks, believing that it will be easier when we have more time to “get it right.”
However, the more we put off taking action, the more our self-doubt grows, and the more we internalize the idea that we’re incapable of handling the task at hand. Over time, the pressure mounts, and the stress of not starting can actually become more paralyzing than the task itself.
So, How Do We Break Free from Procrastination and the Perfectionist Trap?
The good news is that it’s possible to break the cycle. It requires a shift in perspective and some intentional habits. Here are three powerful strategies to help you overcome procrastination and escape the perfectionist trap:
1. Challenge Your Fears and Replace Them with Realistic, Empowering Thoughts
It’s important to address the fears driving your procrastination. One of the most effective ways to do this is to write downyour fears, and for each one, come up with a realistic, empowering thought to counter it. This process helps you view the situation with a clearer and more balanced perspective.
Every time the fear enters your mind, refer to this list to shift your thinking. Over time, this practice can help you break free from the hold that fear has over you.
Example:
You’re afraid to start working on the presentation because you’re worried about receiving criticism or being unable to answer a tough question. You could challenge this fear by reminding yourself that:
- It’s not about you: The goal of the presentation is to share valuable information, not to perform perfectly.
- Nobody has all the answers: You don’t need to know everything upfront. You can always follow up with additional information after the presentation if needed.
By confronting these fears head-on, you stop letting them dictate your actions and prevent you from moving forward.
2. Break Down the Task into Small, Actionable Steps
Procrastination often occurs because we feel overwhelmed by the scope of a task. When a project feels too big or too complicated, it’s easy to avoid starting altogether. The key is to break it down into smaller, manageable pieces. Small steps make a big difference.
Start by focusing on one tiny aspect of the task — just the first step. Once you complete that, the next step often feels much more approachable.
Example:
Instead of telling yourself, “I need to finish the entire presentation today,” try focusing on something more manageable: “Today, I’ll create a basic outline of the presentation slides, just the headings and key bullet points.” Once that’s done, you can tackle one slide at a time the next day.
By breaking it down, you give yourself permission to make progress without feeling the weight of completing the entire task at once.
3. Recognize What You Can Control (And Let Go of What You Can’t)
A lot of our procrastination stems from feeling like we need to control every outcome, which often leads to anxiety and inaction. The truth is, we only have control over certain aspects of a task. Once you identify what you can control and focus on doing your best in those areas, you can release the need for perfection and let go of unnecessary stress.
Example:
In preparing for the presentation, you can control several key aspects:
- Clarity of the content: Make sure you understand the expectations of the audience and create a presentation that aligns with those needs.
- Quality of delivery: Rehearse the presentation multiple times, ideally in front of a trusted friend or colleague who can provide feedback.
- Feedback and improvement: Allow yourself to accept constructive criticism and use it to improve.
What you can’t control? The reactions of your audience or whether every single point will go as planned. Once you’ve done your part, let go of the rest. Focus on what’s within your power, and trust that the outcome will follow.
The Power of New Habits
By adopting these strategies and practicing them consistently, you’ll gradually break free from the cycle of procrastination and perfectionism. You’ll start seeing progress on those tasks that once felt like mountains, and you’ll feel a sense of lightness and productivity that comes from taking action.
Funny thing is, once you develop these habits, you might look back and wonder why you didn’t start practicing them sooner. The freedom that comes from breaking through procrastination and perfectionism is truly liberating.
If you feel the need to break free from procrastination and work with a coach, remember to set your goals and idea outcomes with your prospective coach first and make sure there is a good fit and that you can work together.
Setting Your Goals with Your Coach
The initial phase of coaching often involves getting clear on your goals. Your coach may ask reflective questions to help you understand what you truly want. Examples include:
- What is the biggest challenge you face right now?
- What are you most proud of in your life?
- How would you describe yourself?
- What would success look like for you?
These coaching conversations help set the foundation for a customized coaching plan that’s focused on helping you reach your personal or professional goals and in this instance to help you break free from procrastination!
To help you find the perfect coach to help you on your coaching journey, consider this post titled, How to Find a Perfect Life Coach?
Good luck on your coaching journey!
Remember, perfection isn’t the goal. Progress is. Start small, be kind to yourself, and let your creativity flow and as a result you will feel much lighter and more productive.
