What are you waiting for? Understand and Beat the procrastination.
Understanding the root of procrastination and what triggers it.
Understanding the obstacles, not dismissing the unrealistic expectations.
Technics on minimize your procrastination plus BONUS.
Does it ever make you think why we struggling with delaying, avoiding, and procrastinating on a task or project that important and matter to us?
What is going on in that moment in our brain, what trigger avoidance?
And why we wouldn’t want to repeat that feeling of satisfaction and accomplishment when we get things done without delays?
Techniques on how to eliminate procrastination are helpful, and I leave then in the end, BUT at this point, they are useless, because we end up procrastinating to follow up on them as well, instead let’s get to the bottom of it. Let’s try to understand:
Understanding the root of procrastination and what triggers it.
Understanding why we have to “prove ourselves” incapable to accomplish a thing or punish with deadlines.
Understanding of “false strategies” to find reasons, excuses or blame others in not following through.
Understanding the obstacles, not dismissing the unrealistic expectations.
Understanding and take responsibilities that level of procrastination created by you and only you.
Procrastination is painful. In what way?
Every task has a deadline, and it usually relies on the consequences and elevates negative feelings.
Increases -
anxiety,
uneasiness,
fear of failure,
self-doubt,
overthinking by inventing creative avoidance,
increase the level of guilt, shame,
limit re-insurance of self- competency and effective abilities to complete a task.
What is PROCRASTINATION?
(lat.) belonging to tomorrow, putting things off intentionally or habitually. The action of delaying or postponing something. Trouble persuading yourself to do the things you should do or would like to do.
Why we experience these feelings?
We have an inner critic who evaluates us how did we do, or no do. Some of the tasks we set for ourselves or obligated to do required the consequences in ways of :
-critical reports,
-health conditions,
-deadlines,
-responsibilities,
-expectations/ judgments etc.
Which creates this pressure. Pressure puts on hold actions, delay in actions creates suspension, which evaluates procrastination as the result. And if we repeatedly missing those deadlines, which often happened, we unconsciously enhancing belief in an unsuccessful attempt, skill and abilities doubt but most important our self-worth.
How does it work in our heads?
Often our timing is not consistent when we planing a project, strategize the day and coming up with excellent ideas our brain doesn’t have that higher of a signal and urgency to tackle them.
However, it does acknowledge immediate reaction when we ready and charge to jump into task, activity, conversation.
The point is here -
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Remember the feeling of being capable of anything, the drive, feeling of that nothing will stop you, confidence to do things with ease and knowing you can do it, remember? How’s it feel? Good. Because feeling capable and confident increase your self-worth, motivation, optimistic view, personal success.
Only do [THING YOU LOVE] while doing [THING YOU PROCRASTINATE ON].
Convince yourself in abilities- in a moment of self-doubt ask yourself how is it going to bring me closer to my desired result? Is it motivates me?
Find resources that help you accomplish results and minimize the level of procrastination. For example: /articles/ , /books/, /training/.
Before you start going into self-story and delay acting ask yourself - How outcome looks like? Visualize the result that you could get. Visualize positive results, body goal, the joy of being in the great relationship, numbers you want to see by the end of this quarter. Visualization is mental stimulation, it lets your brain see where you heading what the progress looks which triggers productive steps toward that progress.
Is it even doable?
Making your tasks more achievable is important who wants to work on unrealistic tasks and receive the unachievable result, right, no-one. Because small realistic steps of progress help to keep the momentum going. It increases the chance you more likely to finish bigger tasks. Plus faster you finish what needs to be done faster you gain a feeling and attitude of accomplishment.
While many of us can do self-help and self-feedback, it is more likely that a coach or practical guiding tools can help to make the strategy-outcome connection.
Acknowledge what you did! It is so easy to come back into procrastination mode because we forget quickly what was done. Make it a daily habit to remember the results of your efforts. Set a reminder every time you finished a task, have a check-off list, voice record the progress, ask your coach, accountably partner to remind you, self-knowledge by getting yourself something. It will train you and prepare for more complex tasks, it will motivate you to get started right away.
Does it ever make you wonder why you delay, avoid, or procrastinate on tasks that actually matter to you?
You're not alone—and you're not broken.
This 8-page self-coaching worksheet helps you uncover the real reasons behind procrastination and gives you a clear path to move forward. You’ll learn how to identify the moments you get derailed, track your patterns, and shift from avoiding to acting.
What’s inside:
A self-assessment to understand your triggers
A weekly breakdown to track task delays and distractions
Reflection prompts to shift guilt into action
Simple steps to get back on track in just 5 minutes a day
A reward system to rewire your motivation
Bonus prompts to help you reframe productivity as progress—not pressure
Start anytime. No pressure. Just one small, honest step at a time.
Because once you understand why you procrastinate, you can stop letting it win.
Who It's For:
High-achieving professionals who feel stuck in cycles of delay despite being capable and ambitious
Entrepreneurs and creatives juggling multiple projects and struggling with consistency
Students or career changers trying to stay focused but battling internal resistance
Busy women and caretakers who tend to put everyone else first and their own goals last
Anyone who feels guilty about procrastinating but doesn't know how to change the pattern
Why It’s Valuable:
Because procrastination isn’t laziness—it’s often emotional overload, perfectionism, or fear in disguise
This worksheet makes the invisible visible—you’ll see your patterns, instead of just feeling stuck in them
It combines psychology, mindset coaching, and behavior tracking in a low-pressure, high-awareness tool
You’ll shift from beating yourself up to building yourself up, one clear action at a time
Benefits:
Clarity on your unique procrastination triggers
Relief from guilt and overwhelm through guided reflection
Confidence in taking action—by starting small and staying consistent
Accountability with built-in daily micro-commitments
Motivation through a custom reward system tailored to what actually sparks you
Progress that feels personal and doable, not performative or perfectionistic
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Remember I mentioned BONUS in the beginning?
We all procrastinate for different reasons. We have different trigger points. And we all procrastinate in different ways.
Download this 8-page worksheet to help you pinpoint your procrastination triggers and get more tips
Start with steps to identifying what block your productivity, beginning with something really simple–fill in areas.