09. Putting of procrastination (and feel GREAT about it)

behaviour emotional intelligence high performance habits Sep 26, 2021

 Listen to the podcast episode on your favourite podcast player or above. 


Procrastination chronically affects almost every adult. 

It isn't just about you being productive at work. There are some serious consequences to procrastination, including unhappiness, stress, breakdowns of personal and professional relationships, and a detrimental impact on self-belief. 


Now imagine everyone on your team, or organisation experiencing that on some level - and think how that impacts overall productivity. 


Research shows that  32% of our time at work. also spent procrastinating online as well. And it is quite dangerous just because of the negativity that can come from that and how we feel about ourselves. And when we're not achieving a project, or we put something off that really does affect mental health, and of course, affects other people and relationships and how you how we relate with other people


What we're going to do today is have a quick look at what causes procrastination:


  • Why do you do that? 
  • Why do what's happening in our heads? 
  • What's happening with our responses? 
  • What can help?


I'm going to share with you a couple of techniques and tricks that help you with your procrastination.


 (And this is coming from someone who is is overall a procrastinator. whenever I've been studying or had a deadline, my sock drawer never looked so organised. I had the best pair of socks in the world, I think for the first time in my life despite my mantra being that is too short for matching socks,)

Why do you do it? 


There are many reasons that cause procrastinating behaviour. Here are the top three. 


Negative emotions 


Your amygdala, the part of your brain that deals with your emotions is highly sensitive to the negative actions and the consequences that you are probably acutely aware of. It is a case of your brain issuing negative self-talk,


 “What if it went wrong? 

 “I'm not going to do it to the standard that I wanted to do it”

“they're going to say no

it's going to be a really difficult and uncomfortable and awkward conversation.

“I'm really not going to enjoy doing it.” 


All of those are simply a case of managing your emotions. Let's break that down; in emotional intelligence, the first step is to recognise what you’re feeling. 

Ask your self “what is that? Is it true? Confront your emotions with the facts of the situation (and try not to let your fears speak for other people). 



 As I mentioned earlier, every exam I ever had resulted in an extremely well-organised sock drawer. Why? I created busyness to distract me. Things that kind of needed to be done, but actually really didn’t. 


Sound familiar?

Distractions come at every angle these days. Social media, unimportant tasks and even perfectionism is a distraction from getting things done. 


Be aware of the priority and what's going to work. 

What will the consequences be if you don't do it now? Usually, that helps us just put things into perspective in terms of our emotions, as well as being aware of what a trigger is. 

Fear of failure

Fear, of letting people down fear of being disliked, fear of not hitting a high standard. Which of those are triggers for you?

If you're about to go into a situation where you feel that pressure, you are at risk of self-sabotaging yourself with procrastination. Ask yourself; what is it I'm scared of here? What is going on for me?. 


Activities for you 


The next step is to make small changes to alter and anticipate your behaviours so you can feel more confident, positive and productive. 




Use this exercise to check in with the consequences and give your fear a reality check. What will happen to you if you do it? What will happen to you if you don’t?. Look at how that affects the future you in two months, six months and so on. 


Sit with the reality that faces you, and your reality now.




Step away from negative self talk - not just because it;s not doing you any favours, but it also won’t allow your brain to form new habits. Positive chemicals in your brain help forge the new neural pathways, i.e. they make them stick in your brain. 


Take a look at the task you are avoiding. Take a second to identify one thing that will feel really good, or that you will enjoy. 


It could be as simple as visualising the moment you finish. How good will it feel to complete it? How will you celebrate it? How proud of yourself will you be? 


Also, be aware of how this affects you in the future. How will the 'you' two months from now be affected? 



Identify what triggers your procrastination behaviour.


Commons triggers are overtiredness, overwhelm, burnout, 


Take note - when do I procrastinate? What has happened before? Then look at what, and when you are at your most energised and productive. What do you notice? 


Sometimes, simply taking that time to get that early night's sleep, or step back and just get some fresh air and take 15 minutes is more productive.


To do that, or even for an hour is much more productive than it will be sitting staring at a screen really slowly, painfully trying to get something done.



Would you like to find out how to have a bigger impact in your professional (and personal ) life? Take the scorecard to gauge what will get you closer to your ambitions. 


If procrastination is limiting your ability to reach your goals then I might be the person to help you. I offer a free call to map what will get you to your higher performance levers so you become highly productive and successful. 


Book a call with me here: Book your call

Rate, Review, & Subscribe on Apple Podcasts

If you enjoyed the show today don't forget to subscribe!

I will be posting weekly, including guest shows...

And if you really enjoyed the podcast, leave a review on apple!

Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”

I would love to hear what episodes you love, and how we can give you more of that!


Take the Professional Impact  Scorecard

Reaching your potential isn't just about you - when you are confident you make WAVES in your life and career. Your team, your employer, your company, your clients and your family. 

So, who is it that deserves the best version of you?

Take my free scorecard to see which areas you have left untapped, giving you a blueprint to being more influential and valuable in your career… and at home! 

Take me there

About your host,  Alexandra 

Alexandra Bond Burnett is the founder of Speaking Ambition, and the host of Ambition to Impact. Alexandra specialises in helping analytical thinkers, and precisionist professionals communicate powerfully, in an age where influence matters. 

Speaking on Emotional intelligence and presence, Alexandra will guide you towards effective interactions in your career.