Why You Procrastinate

You put your hands on your head and sigh as that all too familiar feeling sinks in: Overwhelm.

You think, “There’s no way I can get this all done. There’s too much to do. I have no motivation. People, just leave me alone!”

What you want to do – and may end up doing – is avoid and hide from your to-do list. Your brain is convinced that the task at hand is too much for us to handle. So, you procrastinate. You become stuck in your head and thoughts and scroll mindlessly on your phone. It all feels like too much, and you want to get away.

Understandable. But that just perpetuates the problem.

When we are in a chronic state of overwhelm, it can feel as though we are drowning and just trying to keep our head above water. Share on X

It can be exhausting to doggy paddle and do the bare minimum to keep afloat.

There is a way out.

Follow these 12 Simple Steps to Overcome a Moment of Overwhelm

1. Pause and Reflect

In the height of the stressful moment, pause and recognize your feelings. Name them: Overwhelm. Stress. Depletion.

Say “I am feeling overwhelmed” rather than “I am overwhelmed.” This creates some distance between the feeling and your identity and whole state of being.

2.  Understand that Feelings are NOT facts.

Feelings are just information about a situation. They are not good, bad, right, or wrong. And remember, no one is in a permanent emotional state. Feelings come and go. They are only our visitors.

3. Play Detective with Your Thoughts

It’s your thoughts that create your feelings.

“There’s too much to do. There’s not enough time. I don’t know how I’m going to get all of this done. How can they expect me to do all of this?”

All of these thoughts are creating the feeling of stress and overwhelm. Stress is the perception that we do not have enough of a resource – time, money, energy, knowledge, help – to get a task done.

These thoughts are not true or helpful. Just because we think or believe something does not mean it is true.

4. Change Your Thoughts.

“Yes, I have a lot on my plate this week. It is a full week. I’ve had full weeks before, and I managed to get everything done. I always do. I can take this one step at a time. No hurry, no worry.”

5.  Notice How Your Feelings Change

Since our thoughts are the driving force behind our feelings, notice how your feelings change with your new thoughts. You may be calmer and more in control, and you may have more confidence that you can handle the tasks.

6. Create Your To-Do List

Start to organize what you have to do for the week. Yes, take time to shut down the email and put your phone on do not disturb. Then, brain dump everything you need to do – if you haven’t already.

7. Prioritize Your To-Do List

Prioritize what needs to be done immediately and what can be calendared for later in the week.

Also ask yourself if any of the tasks can be delegated or eliminated. Sometimes when we experience overwhelm, it is an indication we need to ask for help.

8. Schedule Your Tasks

Put your tasks on calendar blocks of time. People who have a very tight relationship with their calendar will even schedule 5 minutes to call the dentist to make an appointment.

9. Do NOT Rely on Motivation

This is where we can NOT rely on motivation to get things done.

Motivation is a fickle friend that shows up, wants to party, and then disappears quickly. You have to develop and grow your self-discipline muscle.

You may not want to do a task at the time it is on your calendar, but you have to coach yourself through that moment. Think, “You will feel better when it is done.” Close your eyes and visualize completing the task and connect to how you will feel. That will create some motivation/energy to do the task.

10. Show Up for Yourself

Would you miss an appointment with a client or opposing counsel? Of course not! Show up for yourself the same way.

11. ACTION is the antidote to anxiety.

We get things done through action. Action completes tasks, reduces anxiety, as well as creates momentum and motivation.

12. Repeat.

Your brain looks to past examples of how you’ve handled situations. If in the past, you’ve felt completely overwhelmed and then procrastinated when you saw a large stack of files in your inbox, your brain is going to expect you to handle it the same way this time.

You can give your brain a new example by following these steps. Repetition over time creates new habits and thought patterns.

This is just a starting place to regain control and get your head further above water. Getting out of complete overwhelm is possible with other changes in your life, including learning to prioritize yourself, your health, and your wellness. 

If you find yourself drowning under water, reach out. I can help you get back to shore.