Relief is the best feeling you could have right now. Am I right? If you’re like most people, you have a secret shame, something you’ve been putting off. You dread facing it. Even thinking about it makes you cringe. You’ve been procrastinating and delaying and foot-dragging, and the longer you wait, the worse it feels. Let today be the day that you free yourself from that horrible, yucky feeling. Start with a stuck list.
Let’s make a list of everything that’s bothering you. Category by category, we’ll figure out your aversive tasks and why they feel so sticky and hard to do.
An aversive task is something that makes you want to run away. You just don’t want to do it. The funny thing is, that type of odious chore is different for everyone. Some people hate making phone calls, others don’t mind. Some people hate filing, others think it’s fun. Pick a chore and someone hates it, someone doesn’t think twice about doing it, and someone else actually enjoys it. Tell yourself that the thing itself isn’t really that bad, it’s just the emotions that it brings up for you.
What is on your stuck list?
Chances are, most stuff on your list can be done in under five minutes. Isn’t that great?
Also, just thinking about it makes you a little nauseated. Wouldn’t it be better to put it all behind you? Take a deep breath and imagine your victory.
Look at your list. Categorize each item by how it gets done. Is it:
A phone call?
A physical task?
Something waiting on someone else?
A conversation you need to have face to face with someone?
Secretly a major project that you don’t know how to do?
Now write down the thoughts and feelings you have when you think about doing each of these things.
A blank space of not knowing what to do or how to do it
Now write down why you aren’t doing each item.
Don’t know how
Don’t like So-and-So
Hate doing this
Need more information
Believe it will take HOURS AND HOURS
Need to make a decision
Overwhelmed and overcommitted
Do you notice any patterns?
Overcommitting, never saying ‘no,’ feeling indecisive, or avoiding confrontations are the types of patterns that affect everything, all the time. Looking at the root emotional cause and figuring out some strategies can eventually help you to free yourself from the icky, heavy feeling of procrastination.
I tend to procrastinate business calls until I absolutely can’t avoid them because I hate talking on the phone. I always put housework and exercise first. That’s my task pattern. I’m quick to research things when I don’t know much about them, because it makes me feel curious, but I’m slow to open an email if I think it will trigger a bunch of bureaucratic nonsense. The things I procrastinate the most are clothes shopping and getting my hair cut. Another person might procrastinate sorting mail or cleaning out the car, and maybe always put personal phone calls first. It all depends on what you think is fun versus what you think is dreadful, boring, annoying, or loaded with emotion.
Here’s my stuck list.
An email to my screenwriting mentor - guilt, don’t know what to do
Redesign of a product that can’t be manufactured according to current specs - frustration, don’t know what to do
Jeans shopping - annoyance, hate doing this, believe it will take hours and hours
Finding a new avian vet since apparently there isn’t one within ten miles - need more information, need to make a decision
The first two items could trigger weeks or months of demanding work. Since I don’t have a clear image of what that looks like, I feel stuck. Jeans shopping will probably take two hours. Finding a new bird vet might be impossible; I might have to take half a day to bring her to her old vet. I don’t really “feel like” doing any of these things right now, so I’ll fake myself out. I’ll pick one, which will immediately make one of the other items on the list feel less difficult in comparison. I’ll feel like I’m getting away with something.
Trick yourself, if that’ll work for you. Ask someone for help or advice, because admitting your secret shame and exposing it to daylight helps to rebuild your dignity and pride. Set a timer and race against it. Play music and keep working until the playlist is up. Set aside one weekend day as a Get Stuff Done Day.
Keep your list somewhere you can look at it. Try to complete one item every day until the list is gone. Every time you look at, think about, or handle the list, remind yourself of how amazing it will feel when all that stuff is done. Soon you’ll never have to think about it again. You can be free of the dread and frustration and guilt and shame that comes from procrastinating. You can start today. Just get started.
I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.