
How often is it that you find yourself with a new commitment e.g. Exercise more, write more, clean the house, and notice that you are repeatedly putting it off? Perhaps you can think of an example right now of something you are avoiding. In the last couple of years I have met many motivated, intelligent, ambitious leaders who keep telling me that they have a problem with procrastinating due to their poor self-discipline. But I have long had a hunch that these smart people are misdiagnosing their problem and therefore beating themselves up needlessly. Over the last couple of years I started reading the research and speaking to practitioners about what they think blocks people from taking action. Below are the 4 reasons that I now think are most common and what you can do about them.
1) You don’t know what ‘step one’ is
It is incredibly common in my coaching work to meet people who are stuck on a goal because they have identified step 3, but think that it is actually step 1. We all do this often:
A: I need to get the tyres on my car changed.
Q: So what’s the next action?
A: Get the tyres on the car changed!
Q: So what is the next physical thing you need to do?
A: Take it into the service center
Q: So what is the next action?
A: Call them
Q: So what is the next action?
A: Look up their phone number up on Google
Q: Yes, that is step 1, so go ahead and do that.
Too many people are static because they are stuck on step 3 when what they haven’t actually identified is step 1.
Solution: When you find yourself procrastinating, ask yourself, ‘what is the first physical action I need to do?’ Keep working your way backwards untill you find it. Once you have it, you will often see that it wasn’t about willpower after all, you were just missing step 1.
2) You think it is a motivation problem but it’s not
When we notice our self not following through, we often assume it is because we have not levered up high enough in our mind, the pain of failure and the pleasure of success. So we castigate ourselves and visualise how good we will look and feel when we actually achieve our goal. Most times though, this actually just locks us deeper into the cause of our procrastination – too much thinking about the goal and insufficient action. To paraphrase Newton’s 1st law of motion– a person at rest tends to stay at rest, a person in motion tends to stay in motion.
Thinking tends to lead to more thinking. A small action tends to lead to another small action. You then have momentum. When you find yourself procrastinating, stop trying to think yourself into action by boosting your motivation. You don’t need motivation, you need momentum. Instead just take one tiny, easy step in the direction of your goal and make your next decision while on the move.
3) You have an ‘immunity to change’
Harvard Professor Robert Kegan says that we always carry in our minds unconscious and unexamined beliefs about what would happen if we were to make changes in our lives.
- If I delegate my work, people will think I am lazy
- If I start to exercise more but stop later, I will feel like a loser
We keep these assumptions hidden from ourselves because we believe that acknowledging them will prevent us from getting started. But it doesn’t work. We still don’t get started, we just don’t know why. We have one (conscious) foot on the accelerator and one (unconscious) foot on the brake.
Solution: Write down what your goal is and below it bullet point some of the worries you have about what would happen if you were to take action/ make that change. This alone can feel remarkably freeing. As you flood light on the previously unconscious assumptions, you start to see that some of these familiar ideas are actually ludicrous. Next, carry out some small actions towards your goal and ask – ‘to what extent are the assumptions that I believe actually coming true?’ As it becomes evident that they are not true, or not completely true, the brake gets released and change happens more naturally (my experience with this process is that it works extremely well with analytical, logical, evidence based people, but less well with intuitive, feelings dominant folk).
4) Cognitive strain
The human brain is naturally wired to apply the ‘law of least effort’ in order to conserve energy. Nobel Laureate, Daniel Kahneman, in his brilliant book ‘Thinking fast and slow’, says that we conduct our mental lives by the law of least effort. To take action that takes concerted concentration, requires sufficient levels of glucose in the brain. Once these levels are depleted, your brain is naturally wired to try to conserve energy until that replenishes. That is to say, sometimes the reason that you check your email rather than do your accounts, or grab a coffee rather than write that report is because your brain glucose is depleted i.e. you are not being lazy, your brain is simply tired!
Solution: Pre-decide the time of the day that you are most alert for concentrated work. Think back over your week and ask yourself, ‘What times of the day am I at my most alert and sharpest?’. For me it is 8 – 11am (work time) and 7 – 11pm (personal time). Then schedule to do any of your most cognitively demanding tasks during that time and avoid trying to do them at your most cognitively depleted times of the day. Also avoid wasting that valuable period to do easy tasks like email or having routine meetings (save them for later when you are less energized).
Consider the above four points as alternatives to the willpower/ self-discipline idea. It worries me that I see so many hard-working, diligent people castigating themselves for their perceived lack of discipline when they are anything but. I have consistently found that people who use the above four ideas to quickly diagnose their ‘stuckness’, move forward again without the critique and lost effort.
If there is something that you are stuck on, give it a try. It can work for you too.
photo credit: www.flickr.com/photos/rubberdreamfeet/5849043646/