If your critical inner voice has ever talked you out of completing an important task, don’t worry you’re not alone. This is negative self-talk causing you to procrastinate and can include things like, ‘I’m not able to do it’, ‘this is beyond my capability’, ‘I’m a fraud, and they’ll find out’.
When you procrastinate you intentionally put off a task, which results in a consequence. Think of things your negative inner voice puts you off doing, resulting in a consequence, such as:
- Household chores – unclean house, a pile of washing, clutter and untidiness, feeling unsettled and anxious
- Preparing a presentation – being unprepared, looking unprofessional
- Completing a tax return – missing the deadline and facing a financial penalty
- Asking someone out on a date – missed opportunity and regret
- Fixing a leaky pipe – damage from flooding and costly repairs
As we can see procrastination has many negative results, all as a consequence of our negative inner voice. Which results in poor productivity, stress, anxiety and unhappiness. But there is a way to reduce the impact of this and become more productive.
The cycle of negative self-talk and procrastination
Negative self-talk and procrastination can create a cycle which is hard to break. If negativity stops you doing a task, you feel bad that you’re putting it off, leading to more negativity.
Each time you procrastinate stress increases and negative self-talk intensifies. We can reduce the impact of negative self-talk and break the cycle to take back control?
Breaking the cycle with these 4 simple steps
#1. Gain an awareness of your negative self-talk
This is very important, an awareness of your thoughts allows you to spot the negative self-talk which stops you being productive.
It’s simple to practice, think of a task you need to complete and notice the self-talk that results.
If you struggle with this think of a task that you’ve put off for a while which causes you anxiety, something which really challenges you. As a result negative self-talk will be stronger and easier to recognise.
An awareness of your inner thoughts is essential, if you’re not aware of a problem it’s impossible to solve. Self-reflection and a curiosity can give you a better understanding of what makes you tick.
With this awareness of the negative chatter, you’re now in a position to do something about it.
#2. Challenge your negative self-talk
Don’t accept your thoughts as truth, this example demonstrates how to challenge your thoughts.
Someone may procrastinate about joining a gym, it can be intimidating. Just the thought of booking an introductory session may result in negative thinking.
Resulting in self-doubt about fitting in or standing out for the wrong reasons and a fear of failure when using the machines.
However, being realistic, and challenging these thoughts will identify that they’re often unfounded. The above fear can be quashed through research – gyms are now diverse and inclusive places, most gym websites represent every shape, size and gender.
Don’t let negativity win, challenge it, be realistic and analyse it from every angle.
#3. Break the task down into smaller bits
This helps prevent overwhelm and makes a task more achievable. If you break a task down and strive to achieve mini tasks you’re inner negative voice will have less to make noise about.
If it was your first time completing a tax return your inner voice would be loud and overbearing. However, break the task down and it dilutes the inner negativity.
This is a way to help end procrastination. The great thing is – any task can be broken down into smaller and smaller tasks.
Breaking down tasks makes progress more likely, and reduces stress and anxiety and diminishes the impulse to procrastinate.
#4. Set yourself goals with deadlines
Breaking down the task makes this step more easily achievable. When we have a task to complete often there is a set deadline, whether it’s a tax return, presentation or exam.
Once the task has been broken down into many smaller chunks we can create deadlines for each part.
For example, the presentation is the principal goal, a goal with a specific deadline. From this we create smaller goals, for example: research, prepare and practice the presentation.
If a clear deadline has not been set, procrastination will occur. For example if the goal were to join a gym, and no deadline has been set then joining the gym will delayed or never happen. Setting goals is a great way to focus your efforts.
Conclusion…
Use these steps to reduce the power of negative self-talk and end procrastination.
The cycle of negative self-talk and procrastination can feel hard to break. But with the right tools and mindset you can do it.
Awareness leads you to be able to challenge negative self-talk which leads to breaking the task down and planning how and when to achieve it.
Although the steps in this article seem simple, they can be very effective, but they do rely on you using them consistently and adapting your approach to suit the task.
The next time your inner critic tries to talk you out of starting that task, take control and get it done. Success promotes success, meaning that we can experience and live positive cycles and create good habits.