Who doesn’t struggle with procrastination? Maybe you’re even reading this as a way to avoid another task. If you claim you never procrastinate, then I’d love to know your secret!
Procrastination has always been my biggest hurdle, holding me back from achieving more. I’ve searched for solutions,** but procrastination itself often got in my way.**
Mel Robbins, the motivational speaker, gave a powerful talk on procrastination, explaining its roots and strategies to overcome it. I’ll share the main points that resonated with me, hoping they’ll resonate with you, too.
First, she suggests reframing the issue. Instead of labeling yourself as a “procrastinator,” view it as a habit you engage in. This shift is crucial; seeing the habit as separate from your identity makes it something you can change. For instance, I used to say, “I’m terrible with money,” but once I recognized it was a habit, I felt empowered to work on it.
According to Robbins, procrastination, like any habit, has three parts: a trigger (in this case, stress), a repeated pattern (avoiding the task), and a reward (temporary stress relief). While you may not be able to avoid the stress, you can change your response.
Her strategy? Acknowledge the stress, then count down—5, 4, 3, 2, 1—and start working immediately, even if just for five minutes. This interrupts the brain’s habitual response, activating your prefrontal cortex to keep you focused.
As Mel says, “If we can get you to start, 80% of you are going to keep going.”
So, acknowledge the stress, interrupt the habit, count down, and dive in.