Creating habits to combat procrastination
Yesterday, I had the privilege of co-hosting a Tiny Habits room on Clubhouse. The topic of procrastination and Professor BJ Fogg’s presence drew a good turnout.
Coach Andrea spoke of the difference between behaviors and aspirations or goals. Behaviors are something specific (like brushing your teeth); aspirations or goals are made up of a string of behaviors.
Coach Sarah shared that when she feels herself avoiding a task (Anchor moment), she identifies the next step (Behavior), and she sings “Whoomp There It Is” (Celebration).
I shared that when I notice resistance to starting a writing project—usually by reaching for another coffee (anchor moment)—I open a new email and type: “dear [insert friend name], let me tell you about…” (Behavior). Writing into an email eliminates perfectionism and gets me into the flow while keeping the reader in mind. I get up and allow myself that cup of coffee (celebration).
When asked what his definition of procrastination was, BJ Fogg hypothesized that procrastination is not just about avoiding a task, it is about avoiding a task and feeling guilty about it.
This struck a chord with many of us. I, for one, understand the cycle of guilt, self-doubt, helplessness, and further task avoidance.
People change behaviors by feeling good, not by feeling bad. I suspect being kinder to oneself is the key to dealing with procrastination.