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It’s no secret that perfectionism plays a crucial role in procrastination. We can become so caught up in our unrealistic standards of excellence that we avoid doing the thing to evade failure or impending feelings of self-doubt or inadequacy.
Some of us wear the title of Procrastinator as a badge of honor, falsely proclaiming to “work better under pressure.” (*sheepishly raises hand) But in reality, putting things off until you feel more capable, confident, or inspired has an adverse effect on your mental and physical health and well-being. And it may also be a sign of low self-esteem, negative functioning, and poor impulse control, according to an article from McLean Hospital, the largest psychiatric teaching hospital of Harvard Medical School.
Note: There are multiple studies exploring the cause-and-effect relationship between procrastination and poor mental health, like this one. I don’t want to ignore the fact that mental health disorders can also lead to procrastination, and in this case, this article may not be helpful. I recommend consulting with a licensed therapist to address the root cause of your procrastination.
So, how can we push perfectionism to the side and go from procrastinator to non-procrastinator? There are endless tips, tricks, and strategies offered to do so. But one piece of advice, in particular, shared by Tal Ben-Shahar, professor of happiness at Harvard, gave me the a-ha moment I’ve been needing.
Ben-Shahar recently joined the podcast, In the Arena with Leah Smart. And in the episode titled, “Engineering a Happier Life,” he discussed the difference between those who procrastinate and those who don’t.
(FYI, in the episode he also mentions that about 80% of us identify as procrastinators. So if you have a habit of putting things off until tomorrow or even next year, you’re certainly not alone.)
According to Ben-Shahar, the difference is the mindset. In his words, “Procrastinators believe inspiration precedes action. Or that motivation needs to come before we do something.” In other words, you have to want – or be in the mood – to do something before you actually do it.
Those who don’t or rarely procrastinate believe the opposite. They understand that sometimes action comes before inspiration or motivation. And that actually doing the thing can generate the motivation and momentum needed to keep at it.
[insert mind-blown emoji here]
Then he discussed top athletes and the misconception that their motivation to train every day and perform at a high level comes from within. He goes on to say that these athletes aren’t driven solely by intrinsic motivation, or “the passion that burns.” But extrinsic motivation also plays a major role in pushing them toward their goals.
As a former Division-I track and field athlete, I can certainly relate to this example. And it made me think about the external things that kept me going when I didn’t feel inspired and the passion for running wasn’t burning as brightly. Or when a loss or injury left me feeling defeated or behind my peers.
These are tools that I used that can also double as tricks for generating inspiration and overcoming procrastination:
1. Find an accountability partner
Connect with someone who is on a similar journey and who can hold you accountable for your goals. On my college track team, I had training partners who would not only challenge me physically (most of us had a healthy level of competition), but they would also cheer me on and encourage me to keep pressing to be better and faster.
I believe that we could all use this type of accountability from the different “training partners” in our life. It could be a spouse, friend, coworker, or mentor. It helps to have someone to nudge you along when you fall off track or get stuck in a rut.
2. Build a routine
“Motivation is what gets you started. Habit is what keeps you going.”
These are wise words from Jim Ryun, a former Olympic track-and-field athlete and one of the top middle-distance runners during his peak. It’s been proven that we can’t rely on motivation alone to help us show up day after day. But being disciplined and establishing a routine can help us push past our feelings and get things done.
In college, I had a strict training schedule that I was expected to adhere to. On the days when I felt tired, unmotivated, or simply not in the mood, I was in the habit of showing up regardless due to the routine I’d established with my coach and team. A similar tactic can be used to create discipline in your daily routine to stop procrastinating and get things done.
Here’s another good quote to keep in mind:
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
3. Keep the reward in mind
As an athlete, I always had a clear view of the time I needed to run or where I needed to place in a race to earn a reward. At the time, the reward was an award or medal, access to a premier race, or a certain ranking. Again, on the days when I lacked motivation, I kept that end goal in mind.
Passion and inspiration are still important parts of achieving your goals. But as Ben-Shahar mentioned, sometimes we have to rely on external motivation to keep us going. Take a moment to think about your end goal and the reward for achieving it. You may also consider setting milestones along the way and rewarding yourself when you hit each one to keep the momentum going.
4. Just show up
This is another tip Ben-Shahar discussed in the podcast episode. He shared that as a dedicated writer, he doesn’t wake up every morning and sit at his desk to write with gusto. Instead, he simply commits to showing up, even if for five minutes. Because he knows that once he starts, he’ll begin generating the motivation needed to write for 30 minutes or even an hour.
Some days that’s all I could do as a student-athlete: just show up. On days I was exhausted from all-night studying (and yes, sometimes partying) or emotionally distraught from the woes of early adulting, I relied on my power to show up to carry me through. And often, that’s all it takes.
Whatever you’re aiming to do – whether it’s writing a book, running a marathon, or pursuing a different career – commit to five minutes of doing the work each day. And I guarantee if you can show up for those five minutes, you’ll generate the motivation needed to go 15, 30, or even 60 minutes.
We don’t have to let procrastination keep us from getting things done and achieving our goals. Accomplishing our goals and keeping promises to ourselves about the things we said we’d do helps to break the cycle of self-doubt and low self-worth. We have the ability to act first in order to generate the motivation and inspiration needed to keep us on track toward our goals.
