Questions to ask yourself about a habit of putting things off

 
Why am I constantly putting things off? Why don’t I do the things I’m ’supposed’ to do, but don’t really want to? Why do I always seem to be forcing myself to do things? Whether it’s chores at home, work for school, or projects at work, how do I get beyond procrastination?

Most often, something is operating ‘underneath’ the procrastination. Asking yourself questions like these — and spending some conscious time reflecting on your responses — can help you uncover why you are resisting doing what needs to be done and support you to move beyond procrastination.

Start by asking what the benefits of completing a task are and the consequences of procrastinating. Delve deeper by adding these additional questions:

1. What will happen if I do this?
2. What won’t happen if I do this?
3. What will happen if I don’t do this?
4. What won’t happen if I don’t do this?

Reflect on your responses and align with the energy and positivity of doing the right thing, while visualizing successful completion.

What is your self-talk like?

What are the thoughts that support your resistance to taking action? Are your thoughts positive and supporting, or limiting and self-sabotaging? Moving to thoughts of joy, appreciation and gratitude can support an energy shift allowing you to take action.

Is lack of energy the problem?

Do you experience lows, lethargy, laziness and staleness after eating certain foods or drinking certain liquids? Begin to explore your relationship to food and drink and your resulting energy and moods. What is your level of energy like overall? Blocked, lacking, low? When energy is blocked, there is usually some disequilibrium among mind, body and spirit. Movement which supports the flow of energy (such as Yoga and Tai Chi) can restore balance and energy.

Are you feeling depressed? You might want to have a physical exam and ask for a professional opinion to explore the possibility of a deeper malaise that may be affecting you.

What might be a competing commitment that keeps you from acting?

There may be something you value more than the task you are resisting. This competing commitment is often fear-based. As an example, a self-employed entrepreneur was resisting organizing her physical space, her office and work environment. When she inquired into her resistance, by journaling deeply into it, she discovered that, when she completed the organization of her space, her next goal would need to be to focus on her business. She was fearful about taking next steps towards growth. Her competing commitment was to maintain the status quo and do nothing — to resist and procrastinate.

Try asking yourself what might be something you are valuing more than the task at hand.

Are you ‘acting out’ some childhood resistance?

Suppose you were brought up to believe that “neatness counts” or “you must always be organized.” You might, as an adult, rebel against what was imposed on you by not keeping an organized living or work space. It’s important to look underneath the resistance to inquire about existing beliefs that are driving you to procrastinate.

Many folks procrastinate in order to maintain a positive self-image and be ‘good’, especially in ways they were taught as children. By procrastinating, they exonerate themselves from potential blame if something goes wrong or does not work out as they hope or plan. They may spend an inordinate amount of time rationalizing dysfunctional behaviors, but the truth is that they are resisting ‘failure’ in some way, shape or form.

The resistance may show up in any of these behaviors and attitudes:

• Ignorance — “I didn’t know I was supposed to do that” (It’s not my fault).
• Skill deficiency — “I don’t know how to do it properly” (I’m afraid to try in case I fail).
• Apathy — “It really doesn’t make any difference ” or “No one really cares.” (Poor me) or “I’m not in the mood” (My emotions are blocking any progress).
• Fixed habits and patterns — “I’ve always done it this way” (Change frightens me) or “I work better under pressure” (I’ll do it when I’m really forced, because that is the only thing that can overcome my fear of failure).
• Inertia — “I just can’t seem to get started” (I’m too frightened I’ll fail, so doing nothing feels like the only way out).
• Frail memory — “I just forgot” (It’s not my fault, even if didn’t do anything to remind myself).
• Physical problems — “I was sick” (I usually am when faced with something I don’t want to do, because it gets me off the hook).
• Perfectionism — “I can’t get started as it won’t be perfect” (I was taught to believe that nothing less than perfection is acceptable).

Asking yourself questions like these can support you to get underneath your habit of procrastination and uncover what’s really, really at the root of your inaction. By staying with your responses and inquiring deeply into them, you can raise your level of awareness about the nature of your resistance — then take action to move forward, reducing or eliminating the root causes of your resistance. That’s probably all it takes to become a “doer” on a consistent basis.

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