Dear Partners,
Let’s talk about something we’ve all danced with: procrastination. Here’s the deal, it's 2025, and despite being in my sixth decade, I still procrastinate like it’s a high school science project due tomorrow! For years, I chalked it up to a personality quirk.
Although I’ve read Atomic Habits by James Clear twice, somehow I still found myself putting off tasks, projects, and, occasionally, the laundry. Recently, though, I stumbled upon some surprising - and slightly alarming - insights about procrastination that shook me out of my foot-dragging funk. Maybe you’re like me, so here’s a little scoop to help you leap over the procrastination pile.
Procrastination might seem harmless, like hitting the snooze button on a Monday, yet the ripple effects can be sneaky and serious, especially for your mental and physical health. Think about it, those moments of guilt and shame after avoiding a task. Yeah, they don’t just live rent-free in your head - they can turn into full-blown emotional squatting, building stress that weighs on your body and mind over time. Here’s how it works: procrastination sparks an internal tug-of-war - the part of you that wants to chill vs. the part that knows you’re avoiding the inevitable. This clash creates stress, self-criticism, and a cascade of other negative emotions. The result? Anxiety, low self-esteem, and that nagging feeling of “Why am I like this?”
Just wait, there’s more! Chronic stress doesn’t only mess with your mood; it also revs up your body's “fight or flight” system, sending your cortisol levels soaring. Over time, elevated cortisol can wreak havoc on your health, particularly your heart. Yes, folks - procrastination isn’t just a thief of time; it’s a sneaky saboteur on your cardiovascular system!
Research shows that chronic stress can lead to high blood pressure, increased heart rate, and inflammation - prime ingredients for heart problems. Left unchecked, this stress cycle can even contribute to more severe conditions like heart attacks or strokes.
While procrastination might feel like a harmless delay in the moment, its long-term effects can ripple out in ways we don’t often think about. The good news? Tackling procrastination doesn’t just improve productivity - it’s a power move for your health, too!
Here is an easily applicable strategy to kick the procrastination pitfall: Tim Pychyl, author of Solving the Procrastination Puzzle explains that we put things off to avoid negative feelings associated with the task or project, whether it is boredom, anxiety or stress.
- So, the first thing you want to do is notice when there is resistance and apply emergency self-empathy. Watch this short video explanation!
- Then ask yourself, “what am I feeling?” (use this list as a reference).
After you select 3 or more feelings, ask yourself “what am I needing?” (refer to the list above) and select 3 or more needs you may be having.
That’s all you need to do!
This seemingly simple process works because when we notice and label what we are feeling and needing, it sends a signal of safety to the brain. This avoids an amygdala hijacking and reboots the brain which removes the emotional resistance to doing the task, workout, having that difficult conversation or whatever you may be resisting.
Here are 5 more playful tactics to outsmart procrastination:
1. The Two-Minute Tease: Tell yourself, "I'll just do this for two minutes." Once you start, your brain might just say, "Eh, we’re here - might as well keep going!"
2. Buddy Bribery: Text a friend, "I'm doing this thing, hold me accountable or shame me with memes!" (Social pressure works wonders).
3. The Fun Filter: Turn the boring task into a game - time yourself, do it while dancing, or narrate your work like a dramatic movie trailer. "One brave soul...faces...THE LAUNDRY!"
4. Procrastination Piñata: Break the task into tiny chunks like a candy-filled piñata, and tackle one sweet piece at a time. (No blindfolds necessary.)
5. The Deadline Decoy: Set a fake deadline 24 hours earlier than the real one. Your future self might be gullible enough to believe it.
Here’s to keeping the dance with procrastination a short one and waltzing your way towards action with more ease!
Happy Partnering,
Amy
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