How to Overcome Procrastination with 3 Quick Tweaks

Procrastinating is strange, isn’t it? We actively avoid the things that will bring us more clarity, happiness, and success in our lives and businesses. And instead focus on the tasks that make us feel busy but are not as important to complete. Why do we do that? It only creates more confusion, stress, and anxiety! Thankfully, there are some quick tweaks you can make to overcome procrastination and find your motivation and focus again.

But, first let’s talk about why people procrastinate.

It turns out understanding your WHY is key to stopping the procrastination cycle. Procrastination is complex and different people procrastinate for different reasons. According to an article called, Why People Procrastinate: The Psychology and Causes of Procrastinationwe need self-control and motivation to help us get a project done. However, we also have all kinds of factors that demotivate and hinder us. When what hinders and demotivates us outweighs our self-control and motivation we will procrastinate. 

Common reasons people procrastinate include:

  • Abstract goals
  • Rewards are too far into the future
  • Feeling overwhelmed, and
  • Lack of motivation.

If you are curious to read more reasons, there is an exhaustive list in the article linked above. While getting down to the nitty gritty of why you procrastinate can take time and soul-searching, there are some quick steps you can take right now that will immediately motivate you and stop the procrastination cycle.

3 Quick Tweaks to Overcome Procrastination

#1- Clean up your workspace

I know it sounds crazy, but your environment can make or break your motivation. Clean up your desk, de-clutter the piles, and remove distractions (that includes children, pets, and spouses if you are working from home *wink*) and you will be able concentrate better and decrease the overwhelm. Changing up your workspace can also do wonders for your motivation and overwhelm.

#2- Pick a reward

If you need to get a task done that you have been avoiding, try giving yourself a reward when you complete it. The trick is to make sure the reward is in the immediate future. Pick something small if you like, but make sure it’s something that will motivate you to complete the task you were previously avoiding.

#3- Choose the next right step

Sometimes a task is daunting because it is large and time-consuming with lots of steps to completion. If that’s what’s making you procrastinate, pick ONE small next right step and complete it. To figure out what that step should be ask yourself, “If I were to take action right now, what is the smallest possible step I could take?” (I got this question from this amazing article here) Then write down the answer. Set a timer 10-20 minutes and get it done. Then reward yourself immediately. Rinse and repeat.

Procrastination has caused confusion and overwhelm in the past. And it will probably rear it’s ugly head in the future. But procrastination does not have to slow you down indefinitely. With these 3 quick tweaks you can feel inspired by your workspace again, reward yourself when you make progress and boost your motivation, and work in small productive steps to beat overwhelm. You will be a master at overcoming procrastination in no time!

With grace & grit,

~Raychel Perman

Before you go, here are three quick ways to stay in touch: 

  • Find out if I’m the right coach for you, or the perfect speaker for your next event by clicking here!
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How to Recognize & Deal with Burnout as a Woman Business Owner

Burnout is caused by excessive or prolonged stress that eventually causes emotional, mental, and physical exhaustion. Unchecked burnout can lead to a mental health crisis and physical health problems And, women report symptoms of burnout at a higher rate than men. Because burnout is gradual, and does not happen overnight, you can easily miss the early signs However, if you are a woman business owner and you catch it early, you can do something about it.

According to a Gallop study conducted in January 2020, burnout is reaching crisis levels for full time workers.

“Nearly 7,500 full-time employees found that 23% of employees reported feeling burned out at work very often or always, while an additional 44% reported feeling burned out sometimes. That means about two-thirds of full-time workers experience burnout on the job.”

“Employee Burnout Main Causes” Gallup

That is a huge amount of the workforce! And that was before the world experienced a global pandemic. I’m sure the numbers are skyrocketing! You can deal with burnout if you recognize the early warning signs. But many women are not aware of how their bodies deal with stress and cannot recognize the signals.

How to Recognize Burnout

If burnout is caused by prolonged stress, then the solution is to deal better with your stress. Your body will give you clues if the stress levels has become unmanageable. These are some symptoms to look for.

  • Mental exhaustion
  • Unmotivated (especially if you were easily motivated in the past)
  • Critical or cynical thinking or behavior
  • Increase irritation or irritability with customers, clients, or staff
  • Using unhealthy coping mechanisms to make yourself feel better (food, alcohol, shopping, binge watching Netflix, etc.)
  • Unexplained headaches, stomachaches, or bowel problems

If you said yes to 2 or more of these symptoms, it is time to tackle the coming burnout. And quickly.

“People who used to be happy, motivated, friendly, and engaging become withdrawn, cranky, and disengaged from coworkers and clients or patients, as a result of prolonged work stress and the resulting burnout.”

Susan Biali Haas M.D.

Dealing with Burnout as a Woman Business Owner

There are three steps you can take if you are a business owner dealing with burnout. They are not hard, but they might feel drastic. But your life and business depend on your acting quickly. Here is how.

1. Celebrate Your victories

We can get tunnel vision in the day-in day-out tasks of building a business. That habit will lead to burnout very quickly. You must celebrate your victories. Especially the small ones that seem like they could be failures. For example, you sold two products when your goal was to sell 20. Celebrate those 2 sales! It will keep you excited and motivated instead of burnt out.

2. Take Time Off

Women Business Owners often forget that taking time off is critical to avoid burnout. You can’t keep your nose to the grindstone and expect to not feel burnout eventually. Get in the habit of taking time off and blocking vacation time on your calendar. Even if you don’t go anywhere. You need to take your eyes off your business once in awhile and recharge.

3. Set Work Hours

One of the first things I have my coaching clients do is set business hours. So many of them are working way too much or too sporadic to see any progress. There is no right amount to work. The magic is in the consistent work hours. Once those hours are set and adhered too, you can create better boundaries around your life and business.

Burnout is common. But it does not have to cause emotional, mental, or physical health problems if you recognize it early. Know the symptoms so you are aware of what burnout looks like. And, if you recognize the signs of burnout choose to deal with it quickly. Celebrate your victories, take time off, and set those work hours and you will be able to recognize and deal with burnout early!

With grace and grit,

~ Raychel

Before you go, here are three ways to stay in touch: