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Strategies for Breaking Perfectionism, Procrastination, and Paralysis

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Do you ever feel like you’re stuck in a cycle of perfectionism, procrastination, and paralysis? You want to get things done, but you’re so focused on getting them perfect that you can’t seem to make any progress. You’re stuck in a loop of trying to do everything perfectly, but never actually getting anything done.

If this sounds familiar, you’re not alone. Perfectionism, procrastination, and paralysis are all common issues that can prevent us from achieving our goals. Fortunately, there are strategies you can use to break this cycle and become more productive.

Delving Into the Habit of Delaying: Insights and Solutions

Facing procrastination is a shared experience, something that many of us encounter frequently. It’s not always about a lack of enthusiasm or discipline; sometimes, it’s just a part of our human nature. Surprisingly, a vast majority of us admit to succumbing to procrastination, and there’s a possibility that the rest might be hesitant to acknowledge it.

Photo of a colorful hourglass representing the passing of time, with a sign beside it that reads 'Habit Delay'

The Mind’s Duel

At the foundation of our tendency to delay tasks is a compelling interplay between different parts of our brain. While one part seeks immediate pleasure (like scrolling through social media), another urges us to consider the long-term benefits (like finishing a project). Recognizing this internal struggle can be a step towards managing our procrastination habits.

Recognise What Holds You Back

Several factors can intensify our reluctance to start a task:

  • Tasks that are monotonous
  • Activities that lead to frustration
  • Complex assignments
  • Tasks with unclear outcomes
  • Jobs without a set plan
  • Activities that don’t offer immediate joy
  • Tasks that don’t resonate with our personal values

By identifying which of these factors apply to a specific task, we can better understand the root of our hesitance.

Changing Your Viewpoint

A potent antidote to procrastination is altering how we perceive a task. Something mundane can be turned into an engaging challenge. For instance, try to gamify the task or set mini-goals to make it more appealing.

Embrace Small Beginnings

If you find a task daunting, start small. Instead of dedicating an hour, why not start with just five minutes? It’s about finding a starting point that feels less intimidating and then gradually extending it.

The Momentum of Initiation

There’s a psychological principle suggesting that once we commence a task, it tends to stay on our minds until it’s completed. Thus, taking the first step, however small, can reduce the mental weight of a pending task.

Consider the Implications

For significant tasks, it’s beneficial to reflect on the potential consequences of delay. Whether they’re emotional, financial, or professional repercussions, understanding the broader impact can serve as a compelling push.

Embrace a Digital Break

In our tech-driven era, electronic devices are both a boon and a bane. They offer unmatched convenience but can also be potent sources of distraction. Periodic digital detoxes or apps that minimize distractions can be invaluable for maintaining focus.

By internalizing these insights and integrating these strategies, you can pave the way for enhanced productivity and reduced procrastination. Remember, it’s about consistent forward movement, no matter how slow.

The Root Causes

Understanding why we fall into these patterns is essential. Often, our upbringing, past failures, or societal pressures may push us towards perfectionism. Procrastination can be a result of fear, laziness, or even a subconscious reaction to tasks we find unpleasurable. Paralysis, on the other hand, might stem from a fear of the unknown or being overwhelmed by choices.

Emotional Connection

It’s essential to recognize that these behaviours are often emotionally driven. When you understand the emotions that drive your actions, it becomes easier to address the root cause. For instance, if you’re procrastinating because of fear of failure, acknowledging that fear can be the first step in moving past it.

Visualise the End Goal

A powerful way to break out of these patterns is to have a clear vision of what you’re trying to achieve. Visualizing the end goal can serve as a motivation booster and give you a clearer path forward.

Perfectionism Overcome

Perfectionism can be a major obstacle to productivity. We often think that if we don’t do something perfectly, it’s not worth doing at all. This can lead to us spending too much time on a task, or not starting it at all.

Photo of a magnifying glass over a flawless diamond, symbolizing the pursuit of perfectionism

The key to overcoming perfectionism is to focus on progress, not perfection. Instead of trying to do everything perfectly, focus on making progress. Set realistic goals and deadlines, and focus on meeting them. Don’t worry about making mistakes or not doing something perfectly. Just focus on making progress and you’ll eventually get to where you want to be.

Procrastination Prevention

Procrastination is another common issue that can prevent us from being productive. We often put off tasks because we don’t want to do them, or because we’re afraid of failure.

The key to overcoming procrastination is to break tasks down into smaller, more manageable chunks. Instead of trying to do everything at once, focus on one task at a time. Set realistic goals and deadlines, and focus on meeting them. Don’t worry about making mistakes or not doing something perfectly. Just focus on making progress and you’ll eventually get to where you want to be.

You can also use rewards to motivate yourself. Set up a reward system for yourself, where you reward yourself for completing tasks. This will help you stay motivated and on track.

Paralysis Avoidance

Paralysis is a common issue that can prevent us from being productive. We often feel overwhelmed by the amount of work we have to do, and this can lead to us feeling stuck and unable to make any progress.

The key to overcoming paralysis is to focus on the present. Instead of worrying about the future or the past, focus on the task at hand. Break tasks down into smaller, more manageable chunks, and focus on completing one task at a time. Don’t worry about making mistakes or not doing something perfectly. Just focus on making progress and you’ll eventually get to where you want to be.

Productivity Strategies

These strategies can help you break the cycle of perfectionism, procrastination, and paralysis and become more productive. Remember to focus on progress, not perfection. Break tasks down into smaller, more manageable chunks, and focus on completing one task at a time. Set realistic goals and deadlines, and reward yourself for completing tasks. Don’t worry about making mistakes or not doing something perfectly. Just focus on making progress and you’ll eventually get to where you want to be.

The Power of Accountability

Having someone to check in with can be a game-changer. Whether it’s a friend, a coach, or a colleague, having someone to share your progress with can keep you on track. They can offer encouragement when you’re feeling stuck and celebrate with you when you reach your goals.

The “Two-Minute Rule”

If a task takes less than two minutes, do it immediately. This rule helps in overcoming procrastination by tackling small tasks head-on, reducing the overall workload and giving a sense of accomplishment.

Embrace Imperfection

Remember that being imperfect is human. Celebrate small victories and learn from mistakes. Every setback is an opportunity for growth.

References

Research-based strategies, overcoming procrastination, Harvard Business Review

Disclaimer, Please Read: The information provided in this article is for illustrative and informational purposes only. It does not establish a therapist-patient relationship. For medical issues or emergencies, always consult with a licensed medical professional. For non-clinical challenges related to stress, anxiety, and other emotional or behavioural concerns, considering a consultation with a therapist may be beneficial. Bohangar City Practice is a registered Cognitive Behavioural Hypnotherapy practice, specialising in combining cognitive behavioural techniques with hypnosis to address various challenges and promote well-being. Any questions, please do reach out

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Exploring the Psychology of Procrastination: 20 Exam Questions to Uncover Behavioral Patterns and Cognitive Processes Psychology type questions: Procrastination Topic Answers

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MULTI-MODAL THERAPY: Cognitive, Behavioural, Hypnotherapy, Mindfulness, etc.

THERAPIST: Former City Analyst, City of London, Singapore, Zurich, and Frankfurt. 

If you are seeking Therapy please reach out for an initial free consultation call. Bohangar Hypnotherapy Practice. Hope you enjoy this blog post, would love to hear your comments  

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