Episode 17 | Overcome Procrastination

Episode Summary

In this episode of The Better Workday Podcast, Niamh Moynihan tackles a challenge we all face: procrastination.

Whether it’s putting off tasks at work or home, procrastination can lead to missed opportunities, unnecessary stress, and strained relationships.

Niamh breaks down the types of procrastination and the psychology behind them, sharing actionable strategies to help you get unstuck and back on track.

Key Takeaways

Understand the Types of Procrastination

• Passive Procrastination: When tasks are delayed due to avoidance or indecision, often leading to missed deadlines or opportunities.
• Active Procrastination: Deliberate delay with the belief that pressure improves focus and performance, though this isn’t always effective.

Why We Procrastinate

• Thought-Driven Factors: Misjudging time, doubting abilities, or unclear task objectives.
• Feeling-Driven Factors: Avoiding stress, boredom, or discomfort, even when capable and prepared.

The Five Ways to Get Unstuck

• Challenge Your Productivity Myths: Recognise that even the most productive people procrastinate. What sets them apart is taking action despite doubts or discomfort.
• Use a Discovery Session: Spend 15-25 minutes exploring a task without the pressure to complete it, clarifying the next steps and gathering information.
• Think in Days, Not Weeks: Break timeframes into working days to create urgency and set realistic expectations.
• Sweeten the Task: Pair tedious or stressful tasks with small rewards, like a favourite drink, music, or a relaxing ritual.
• Prioritise Your Work: List all tasks in one place, then rank them by impact or effort. Tackle high-priority items during peak energy times.

When Procrastination Can Be Productive

For creative tasks or complex problem-solving, starting early and letting ideas develop over time can lead to better outcomes.

Practical Tip: 

Identify one task you’ve been procrastinating on and apply one or two strategies shared in this episode to get it done today.

Procrastination affects everyone, but it doesn’t have to hold you back. By understanding its roots and using practical strategies, you can overcome it and make meaningful progress. Remember, even small steps count.

Until next time, stay well and have a better workday!

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