Overcoming Procrastination: A Practical Guide to Boosting Productivity

Author: Paula van der Werff

Procrastination is a common challenge many of us face. It’s that nagging tendency to put off important tasks until the last minute, leading to stress and reduced productivity. Fortunately, by understanding the underlying causes of procrastination and applying specific strategies, we can overcome this habit and become more productive. This blog post draws on insights from Cal Newport’s book: Deep Work: Rules for Focused Success in a Distracted World, and offers practical advice to help you put an end to procrastination.

In addition, I finish with a personal story of the 4-steps process we use in PSYCH-K® to show how PSYCH-K® can help make each step easier and more joyful. PSYCH-K® is a transformative process that helps reprogram limiting beliefs that hold one back and release stress from the body, leaving one more energized and fulfilled.

Before you can tackle procrastination, it is essential to understand what drives your desire to be productive. Ask yourself:

• Why do you want to change your productivity?
• What is your motivation?

Often, society places expectations on us that lead to feelings of overload. We may also feel the pressure to impress colleagues or appear constantly busy for external reasons like money or fame. However, these shallow motivations may not serve a higher purpose in life.

Instead, focus on deeper motivations. Are you working hard to provide for your family? Is your goal to achieve a sense of fulfillment or peace of mind? Only by being honest with yourself about your true motivations can you make meaningful changes to your productivity.

We can reprogram our subconscious mind in such a way that we have a clear motivation without contradicting currents.

Example: Imagine you have an important test next week. You’ve also been invited to a party on the same night. Now, you’re caught in an internal conflict: Should you go to the party, or should you use the time to study and prepare?

If you dig a little deeper, you realize that your motivation for studying isn’t just about passing this test. It represents a step toward your ultimate goal of becoming a veterinarian and helping animals in need—something you are truly passionate about. The desire to attend the party, however, seems to stem from a different place. You might notice that you feel anxious about not doing well on the test, and the party feels like a tempting escape from this fear.

But upon reflection, you recognize that most of your friends won’t be at the party either; they’ll be studying for the same test. This insight shows that perhaps your fear of failing is influencing your decision more than you initially thought. You might need to address and reprogram the belief that you aren’t capable of performing well on the test, so you can focus on what truly matters—achieving your long-term goal and helping the animals you care so deeply about.

To put an end to procrastination, consider these three general strategies:

1. Break Down Complex Tasks: Procrastination often occurs when tasks seem too complex or ambiguous. Simplify your tasks by creating a straightforward plan of action with steps that are easy to implement. This reduces the risk of feeling overwhelmed and makes it easier to get started.
2. Practice Positive Self-Talk: Your subconscious mind regulates many of your actions, feelings, and habits. Reprogram it with positive affirmations. For example, instead of saying, “I will stop procrastinating,” say, “I am a proactive person.” This shift in language can help reinforce the habit of taking action.
3. Ask the Right Questions: Empower yourself with positive and actionable questions. Instead of asking, “Why am I not able to close more sales?” try, “What should I do to close more sales?” This subtle change can guide your mind towards finding solutions instead of dwelling on problems.

One of the keys to overcoming procrastination is to have clear and defined goals. Start by identifying what you want most in life, both personally and professionally. Write down your most important goals and ask yourself:

Do these goals contribute to my happiness, health, peace of mind, or sense of security?

Convert these goals into concrete milestones and outline the steps necessary to achieve them. This approach ensures that you are always moving forward and staying motivated.

A well-structured to-do list is crucial for productivity. Follow the SMART criteria:

• Specific: Be clear about what needs to be done. Instead of “work on the report,” specify “finish the report draft by 11 am.”
• Measurable: Ensure you can objectively determine whether you have completed a task.
• Obtainable: Set realistic goals. Avoid overwhelming yourself with too many tasks. Limit your daily list to no more than three major tasks.
• Relevant: Focus on tasks that align with your most important goals.
• Time-Bound: Assign deadlines to each task to create a sense of urgency.

Creating a focused mental state is essential for productivity. To eliminate distractions:

• Isolate Yourself Physically and Digitally: Find a quiet space, shut the door, and go offline to avoid interruptions. Turn off social media notifications, and avoid checking emails during deep focus sessions.
• Use Techniques Like the Pomodoro Method: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break. This helps maintain mental freshness and prevents burnout.

One of the simplest strategies to increase productivity is learning to say “no.” This allows you to prioritize your own tasks without feeling guilty or overwhelmed. Practice the “5-Second Rule”—decide whether to say no within the first 5 seconds of a request. Be polite but firm, and remember that it is okay to put your own needs first.

For example, if a colleague asks for help but you have your own deadlines, you might say, “I’m sorry, I have to finish my report before lunchtime. I won’t be able to help this time.” This response is respectful yet assertive.

Action is the best remedy for procrastination. The moment you start working on a task, you break the inertia that keeps you stuck. Each day, try to approach your work with a positive mindset. Remember, every day is a new opportunity to achieve your goals.

By implementing these strategies, you can overcome procrastination and cultivate a habit of productivity that brings you closer to your most meaningful goals.

PSYCH-K® has a 4-step process that helps with all the steps mentioned above. The PSYCH-K® process is designed to help you break procrastination. Let me illustratie this with a personal story.

Imagine you have a burning desire to write a book, filled with valuable insights you feel compelled to share with the world. That’s exactly where I found myself. But how did I turn that vision into a reality? Here’s how I navigated the process:

Step 1: Identify the Current Challenge

First, I took a hard look at my situation. I had set aside several weeks in seclusion to focus on writing. I had countless ideas, many pages of rough drafts, and a lot of scattered thoughts, but nothing solid or cohesive. I was overwhelmed by feelings of inadequacy, doubting my ability to write a book at all.

Step 2: Clarify What You Want

Next, I defined what I truly wanted. My goal was to create a book that I and my fellow Facilitators could use to help people understand what PSYCH-K® is all about—a clear and powerful tool for spreading this important work.

Step 3: Use the Balance Process

I engaged in several “Balance” processes to shift my mindset:

• “My book is important.”
• “My book helps put PSYCH-K® on the map.” (Aligning with my higher purpose)
• “I am capable of writing a bestseller.”

Then, a breakthrough came. A friend mentioned that she knew someone who had used a ghostwriter to help her write her books. Initially, I felt scandalized. “Isn’t that cheating?” I thought. This triggered the need for more Balances:

• “I am allowed to ask for help with my book.”
• “I am allowed to have a ghostwriter assist me.”
• “I can afford a ghostwriter.” 

Step 4: Take Action

I reached out to a ghostwriter, but she was too busy and referred me to another: Door de Flines. I immediately felt a connection with Door and decided to work with her. Door even attended the PSYCH-K® Basic Workshop with me, capturing everything I shared. Many of my personal stories from the workshop became the foundation of the book. Door guided me with firm deadlines and clear expectations, and within six months, the book was written. The process was incredible.

The only thing missing were illustrations. I often use the analogy of the subconscious mind as an elephant and the conscious mind as a hummingbird in my workshops. Loving cartoons, I asked my cartoonist to create a series of playful illustrations for the book. I also wanted the book to be colorful and visually appealing—a little jewel that catches the eye and brings a smile.

Here were my next Balances:

• “My book is a jewel.”
• “My book is easy to read for many people.”
• “My book is read by many people.”

I also wanted to use the term “magic wand” in the book. However, society often frowns upon using such ‘childish’ language in serious contexts. But to me, PSYCH-K® feels like magic! This required another Balance:

• “I am allowed to use the word ‘magic’ and share it with others.”

The Best Part: Asking for the Prologue

The highlight of my book-writing journey came when I was assisting at a PSYCH-K® Basic Workshop led by Rob Williams and Bruce Lipton in Taos, New Mexico. Watching a fellow instructor interview Bruce, I realized, “I want that too!” But then I realizes that what I truly wanted was for Bruce to write the prologue to my book. Rob, the originator of PSYCH-K®, was already prominently honored in my book.

Then, the internal doubts crept in:

• “I don’t dare ask; he’s too busy.”
• “He doesn’t know me well enough.”
• “He might not like my book’s straightforward language; it’s not sophisticated enough.”

I knew I needed to shift these limiting beliefs, so I did the following Balances:

• “I have the courage to ask Bruce.”
• “I am okay, even if Bruce says no.”
• “Bruce loves the idea of writing a prologue for my book.”

So, I gathered my courage and asked Bruce: “Bruce, would you be willing to write the prologue to my book?” His response was simple and immediate: “Sure!”

And just like that, it happened!

The Power of Persistence and Belief Transformation

Writing my book was a 2.5-year journey. The first two years were filled with procrastination, largely due to the many limiting beliefs I needed to transform before I could truly move forward. Once I shifted my mindset, things began to fall into place.

If there’s one thing I’ve learned, it’s this: transforming your internal beliefs can be the most powerful step in turning your vision into reality.

Procrastination is not a permanent state; it is a habit that can be broken. By understanding your motivations, setting clear goals, doing PSYCH-K®, and eliminating distractions, you can transform your productivity. Remember, every small step you take brings you closer to becoming the proactive, focused person you aspire to be. So start today—your future self will thank you!