Author: Carol Williams

In our last blog post, we looked at how procrastination can be a positive thing, or at least turned to the positive.  But, how about when your procrastination goes deeper? What then?

The reptilian brain

At the root of why procrastination happens, lies the oldest part of our brain, the reptilian or lizard brain.  This is the part of our brain that controls the “fight or flight” tendency and procrastination is the flight response to the stress caused by the task.  Once this occurs, your brain will come up with all the reasons under the sun as to why you shouldn’t even start the task – fear of failure, fear of the unknown and anxiety are all common responses. So, in order to overcome this fight or flight tendency, we need to reprogram our brain to fear NOT doing something, rather than the consequences of doing it. 

Start by imagining that “alternative ending”.  What do you feel like?  What does it look like?  If you can, add in some phrases that you can repeat to yourself to reinforce the alternative consequences.  By doing this, you can supress that reptilian response and reframe your mind.

What does AD/HD have to do with it? 

Of course, if you are a serial procrastinator, there may be reasons for this.  Your brain might just be wired differently. And it’s perfect! Many people with AD/HD struggle with chronic procrastination but there are a number of things that can help. For example, make it fun. If it’s fun, it’ll get done. Create a contest, give yourself a reward, dance, act silly…nobody needs to know! Additionally, consider whether your work environment is contributing to the stress you feel.  Would a change in environment make a difference?

I’ve worked with teams who have AD/HDers on the team….knowing HOW they can support you makes all the difference. Little reminders, templates, maybe legos in the back room…ditch any shame and embrace yourself. Make it fun!

Clarity as a way to pave the progress road

For most people, procrastination occurs where there is a lack of clarity.  You know how those feelings of overwhelm kick in as soon as you’re not sure why, or how or even what you’re doing?  As soon as your brain receives the message that all is not clear, it starts telling you that it’s too difficult, uncomfortable or just plain not good for you.  It will start convincing you that something, anything is better than setting to and focusing on that task and, boy is it good at convincing you! So, what’s the answer? 

First, catch yourself. When I get up and start looking for something salty and crunch to eat, I know I am procrastinating and I don’t want to do the task, or know how to do the task. What are your signs?

Once you NOTICE, it starts with a clear plan of action. A plan that is precise in what you need to achieve, when and how, with no room for interpretation.  This way, you’ll know exactly what is needed, what is expected of you and what you have to deliver by when.  Although simple, this little step can help you overcome procrastination once and for all.

Although we all, at some point in our lives, allow procrastination to dictate our moves (or lack of) it’s important that we act to stop it from ruling our lives.  Remember, you don’t have to be perfect, instead focus on better; allowing yourself to still get the job done and kick procrastination to the curb, once and for all!

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We all, at some point in our lives, procrastinate over something.  That telephone call we’ve been dreading making, the “difficult” conversation with our boss, maybe that “talk” with our teen kids… we really wouldn’t be human if we didn’t try to avoid anything which we find a bit uncomfortable.

We hear a lot about the negative connotations of procrastination, but have you considered the positive side, too? (hint…is it procrastination, or percolation?)

I am known as the GOgirl…and as a Productivity Coach….well, I “do” well. I am learning an important skill, though. To NOT do. To hang back. To allow. These skills are a critical ingredient in the cake of getting things done, getting the right things done, and being masterful.

I am finding myself inserting “Percolation” time. For example, a colleague is really busy and she’s REALLY good at being productive. But she’s maxed out now, and stressed out. I recommended that she take a RETREAT with herself. It’s not procrastination….it’s percolation. The insertion of Being into the truth of Doing is a lesser known skill.

Procrastination can be your friend and ally when there’s a decision to be made.  You remember the last time you hemmed and hawed over a difficult choice? Have you considered that your apparent procrastination could have stopped you from making the wrong choice? Procrastination gives you time to think of all the options open to you before you make that choice.  Have you been guilty of delaying over a task? Maybe you’ve gone back to your to-do list and struggled to remember why that task even featured? A little bit of procrastination can give a whole lot of perspective to the tasks that once upon a time seemed oh, so urgent!

But, when procrastination really does get the better of us, how can we reframe our mind and, instead, plan to get it done?

1. Baby Steps

Firstly, we often find that, once started, that task that we’ve been avoiding isn’t really that bad. Once you start, you’ve got some progress to show for your efforts.  Okay, the task may not be completed, but is it really as bad as you anticipated, or, surprisingly, is it less unpleasant than you thought it would be? The moment of actually taking that first step can carry you forward and before you know it, that dreaded task can be checked off the list. By telling yourself you’ll just start the task, not finish it, mind you, but just take the first steps you can fool your brain into a path of less resistance.

2. Accountability is your friend

By committing to getting something done, you’re more likely to see that task through to the end.  None of us like to feel that we’ve let anyone else down or let them witness our failure, do we? So, use this to your advantage and rope a friend in to keep you on track.

3. Reward Yourself

What’s at the bottom of your procrastination?  Why are you delaying?  By identifying what you perceive you are missing, you can make a commitment to fulfil those needs later, not only giving yourself some motivation to get on and complete the tasks in hand, but also to reset your brain into associating that previously dreaded task into something that brings an enjoyable conclusion.

4. Say new things about yourself

It’s easy to perceive yourself as “never getting anything done” and to experience negative feelings as a result.  Instead, try reframing your perception of yourself to someone that “gets stuff done” and see what a difference that makes.  Cast your mind back to times in the past when you haven’t delayed, when you have got right on and done something.  Remember what it felt like to complete the task with minimal delay.  How productive you were!  This reframing will shift those negative thought-patterns and assumptions and there really will be no stopping you.

In our next blog post, we’ll be delving deeper into procrastination, when “just do it” doesn’t get it done.

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In our last blog, we looked at the self-limiting beliefs that might be holding you back.  Now, we’re going to take a closer look at how a new mindset can give you the results you deserve!

1. Why the HOW is actually a small part of the Success Formula

Recently, I ran into an issue with a client. She was “doing all the right things.” So, why was she not getting results? As it turns out, she had not really embodied the success she said that she wanted. She was treating everything as a “to-do” list. Her WHY was not front and center. And as a result, she did not believe her success was possible. Yet she wanted more “how.” Now, I have challenged her to BE more and DO less.

When you open your mind to possible new ways of doing things, of bringing and creating success, then you’ll create a winning mindset. It’s all about replacing self-limiting beliefs and habits with self-empowering ones instead.

Consider how you can develop these success habits – what systems can you create to keep you focused? Can you create a to-do list, or maybe save a positive affirmation to your cell phone home screen to remind yourself you’re doing great? 

Work out your own stepping-stones towards your goals and make a little progress every day. Keep your end goal in mind and don’t be derailed by any bumps in the road, just reset your course and forge ahead. Ask others for help when you need it; perhaps constructive feedback or positive affirmation that you’re on the right track.

2. Use neuroscience to trick your brain

If you’ve spent a lifetime telling your brain one thing, you can’t expect it to change course in an instant.  You’ve got to train your brain to think in a way that makes success a certainty. Sound complicated? It doesn’t need to be. 

Start by visualizing your end-goal.  What will it look like, feel like, taste like? Create your vision of you at that end point.  By envisioning your end-goal, your brain can understand what you want and can start pulling everything in place to achieve that success.

Make this visualization part of your routine; five minutes first thing in the morning and/or last thing at night.

3. Incorporating hypnosis to seal the deal

Hypnotherapy can be a great tool to help you reprogram your mind. When you consider that some of your negative, self-limiting beliefs or “success-blocks” will have been with you since childhood, you can understand that they might take a bit of shifting! Hypnotherapy can give you a “pause” on stressing about your problems and allow you to approach the issue from a different mindset. It can also help you to visualize yourself having already achieved your goals, and “trick” your brain into believing that the success has already happened. Why not give it a try?

No one person deserves success more than any other.  If you’re guilty of finding excuses for your lack of success, it’s time to change your mindset and grab every success that comes your way.  Enjoy! 

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Does it ever feel like everyone else is achieving success, while you …?

Well, you’ve heard the expression, “Always the bridesmaid, never the bride…”, right? You try and try but you just never quite seem to reach your goal. 

Why is that? What could be holding you back?

Sometimes the fear of success is a ninja assassin of your hopes and dreams – it creeps up on you, without you even realizing it’s there. It ruthlessly introduces its three secret weapons; anxiety, limiting beliefs and the unconscious mind…and just waits for them to wreak their havoc.

So, how can you banish your blockages?  Here are my 3 tips: Uncover what is truly holding you back.

1. Firstly, take one goal at a time.  Then list the reasons that are holding you back from achieving this.   Be honest.  Is it that you’re waiting for the “perfect” moment? Are you frightened of others’ reactions and what your family/colleagues/friends will say? Maybe you dislike change? Instead of seeing change as growth, perhaps you fear the uncertainty. Perhaps you’ve failed before and you don’t want to fail again? There are so many reasons why you could be holding yourself back.  But, essentially, they all boil down to one word: FEAR. Fear is what paralyzes you and stops you doing anything.  Fear is what tells you you’re not good enough, or the timing’s not great, or someone will laugh.

Learn how to take the first big, bold step to change your course.

Fear is like a big giant creature that lurks in us all; The more we feed it, the bigger it gets. But you CAN shrink that monster down to size.  Here’s how: Firstly, look your fears straight in the eye. Ask yourself, “What is the worst that can happen?” – so you fail. What’s so bad about that?  We all do, sometimes and it’s the failures that are a much more valuable lesson than the successes.

2. Discover new techniques that will work for you personally.Try to “rinse and repeat”.  Many tasks look scary from the outside, but once you take a deep breath and dive in, they’re often not so bad.  Doing the scary activity time and time again will make the task so mundane, so routine, that it loses any scary connotations.

We all tell ourselves that we can’t do X because “we’re just not good enough” or even that “We don’t deserve” it.  “People like me never get X”. Sound familiar?  Instead of giving these negative thoughts brain-space, exchange them for positive affirmations.  Tell yourself instead “I’ve worked hard, I do deserve this promotion” or “I’m going to show X exactly what I can do” Experiment until you find a phrase that resonates with you and helps you stand tall. Stop telling yourself that you’re just not good enough!  Self-limiting belief can be crippling. You are enough, and you deserve success. Tell yourself this every time you feel the fear.

3. Use “what if”.  Whenever a self-limiting doubt enters your head, ask yourself:

• What if I don’t get the promotion?
• What if my family don’t understand?
• What if I can’t get a bigger house?

Next, respond with a positive answer.  If you don’t get the promotion, you’ll try next year.  If your family don’t understand you’ll explain in a different way. If you can’t get a bigger house, you’ll wait until you can.

…Suddenly, that fear-creature lurking inside is on one heck of a diet!

In my next blog, I’ll be looking at how a new mindset can get you new results.  Check it out.

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In our last blog, we looked at how easy it is to streamline your way to more fulfilling life. However, don’t make the mistake of spending so much time seemingly streamlining your life, when what you’re actually doing is wasting more time…

The secret to streamlining tasks can be easier than you think.

Here’s how:

1. Step by Step. Those jobs you hate and that you regard as chores are likely the ones that suck the time (and joy) out of your day.  Instead of procrastinating and leaving them to another day, break each of these tasks down into individual elements.  Then consider, is there an easier way of accomplishing the end result? (HINT: Just because something has ALWAYS been done like that, doesn’t mean it has to be like that in the future.) Are there any elements of the tasks that you could outsource? For example, take bookkeeping. So many people loathe this, myself included. My bookkeeper does a “first pass” for me, then I need to review and fine tune it. This process actually gets the bookkeeping done! Prioritize the various elements of any task – what really needs to be done now and what tasks could you combine to make an improved workflow?
2. Understand the power of the template – repetitive, mundane tasks are ideal candidates for the template treatment! Those routine emails you send at work can be cut down to a millisecond if you create a template of your most commonly sent ones.  Create templates of standard work procedures.  This way, the work process can be followed by anyone, allowing you to potentially delegate work and also providing contingency should you be off work for any reason. Take some time to look at your projects or tasks and identify those that you perform over and over.  Are there any common steps for which you could create a template?  Once you start looking, you’ll be surprised where you see commonality!
3. Everyday life made simple

• Eating. Streamlining doesn’t have to mean boring. It certainly does not mean conforming to a “Monday is fish, Tuesday is pasta” rigidity.  Instead, plan your meals for the coming week and shop for the ingredients in one trip.  Not only will this result in your grocery bill becoming leaner, you’ll also avoid food waste, eat more healthily avoiding last-minute takeout and save time and money on multiple grocery store runs.  Prepare your meals in advance and freeze them down.  Not only can you create a delectable freezer full of menu choices, you’ll also save a heap of time in daily cooking and after-prep. cleaning.
• Travelling. We all know the frustration of arriving on vacation, only to find, in our haste, we left an essential item at home.  Mistakes like this can be costly.  Instead, create packing lists; one for a weekend getaway, one for a business trip and one for a family vacation. Pack clothes items that can be worn a multitude of different ways and that are made of non-crease material. Ensure you are travel-ready the night before and that you have a clear idea of the route to your destination.  Done beforehand, this adds to the general travel excitement.  Done last-minute, this is the cause of so much friction!  If you’re flying, save yourself some time at the airport and instead, check in online.
• Household Errands. Invest in a planner, instead of relying on envelope backs and sticky notes. This way, you can see common areas between errands – for example errands needed to run in the same part of town – and group them together. Schedule time slots for your personal to-dos – that way, you may be able to cross several off at once – now wouldn’t that feel good?

Taking time to streamline your processes might seem counter-intuitive at first.  After all, it’s going to take time to get the processes in place, right? But instead of counting this time as taking you away from more enjoyable aspects, consider it as an investment in that future workflow. Imagine the feeling of being super-organized and actually enjoying time out, time when you would normally be tied up with routine chores, now wouldn’t that feel good?

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Imagine a day where every single aspect is planned. Every task mapped out to the second.  Every moment maxed out, and spontaneity? Well, that’s just a dirty word!

Of course, a life like this would be no life at all.  Isn’t it the off-the-cuff, reactionary moments that make life so pleasurable?

But, how about a life where there was more time for spontaneity, for enjoyable and unplanned activities? The key to these is in making space for them and the solution to that lies in streamlining those areas of your life that are repetitive; the chores, the “also ran” tasks that we all have to undertake (but loathe nonetheless).

Streamlining can mean different things to different people.  Take the office worker, who sends countless routine emails every day.  The content doesn’t change, but the practice of retyping each takes valuable minutes of the day. Or the executive with meetings across town, constantly running backwards and forwards between appointments. With simple streamlining of tasks, templates created, perhaps commute times used productively, these two can free up a significant amount of time, and more importantly free themselves from the feeling of overwhelm which accompanies the sentiment of “too much to do, too little time”.

That’s easy to say, but exactly how difficult in reality is this to achieve?

Are you addicted to your busy?  So what? Sometimes it’s great to be busy.  That feeling of ticking off the final task on a long checklist.  That feeling of achievement.  But what if you’re addicted to the adrenalin-rush that comes from rushing from one task to the next, never taking a breath to review what you’ve achieved, because you’re so busy looking at what still needs to be done?  Constantly working to deadline after deadline? Sound familiar?  Well, a little bit of excitement never hurt anyone, but this hectic pattern doesn’t leave any time or space for spontaneity and the excitement that that can bring. If you wear your busy-ness as a badge of honor, it’s time to stop. Instead, realize that you count just as much during rest and relaxed times as you do during frantic ones.  It’s not about your to-do list! Sometimes we adopt diversion tactics, using our busyness as a foil for real issues in our life.  Unfortunately, they’re just a diversion and the harsh reality is that those darn problems will still be there when the busy, busy, busy stops. Instead, focus on relaxation techniques and exercises that will provide some respite for your mind, body and soul.  You may even find that you have time in these moments to address those problems and find a solution to them.

Free up more time for the stuff you love.  We all have ideas of our own “dream life”.  The way we think life should be.  But by streamlining the routine tasks, you get to enjoy the fruits of your labor. Ensure you reward yourself for your hard work by pencilling in some ‘me-time’. That way, you’ll be encouraged to streamline more. Your rest, recharge and relax time allows your brain to reset and be ready for the next period of activity.

Have you ever forgotten to follow through? With so much going on, it can be so easy to drop any of the balls we are constantly juggling. This just leads to feelings of anxiety and, ultimately of failure. Of course, the whole “work smarter, not harder” concept has to be underpinned by efficient notes and systems.  To aid this, why not make use of the plentiful online apps and management programs available?  Failing that, employ good old pencil and paper or a calendar and get to work organizing to create a harmonious life.

It’s true that life definitely isn’t like the movies.  We all have those boring tasks and we all have to grit our teeth and just buckle down to getting them done.  But, the fly-by-the-seat-of-your-pants moments are the ones that generally make us the memories.  The unexpected times, the exciting moments that really make our life, so why would you not want to make more of those?  Life can be exciting…if you also do a little bit of planning, too.

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Let’s see what might happen if you dare to just “read the blogs” to taking the steps to get you to where you want to go, but perhaps have not dared to…. until now.

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