I get it. You’ve got a lot going on—clients to prepare for, social media to post, and that’s not even touching on what’s happening with the kids, your partner… maybe a dog in the mix too. And when you finally get some time to focus on your business—where do you even start?! You find yourself faffing about with this and that, checking the fridge (again)… and somehow getting absolutely nothing done.
Totally normal. Loads of people do it.
Here’s where most go wrong: they try to fix it.
“I need to work harder.”
“I just need more time.”
But it’s not about having more of anything.
I’ve got a (nearly) 17-month-old toddler. And one of the biggest lessons I’ve learned this past year is this: I don’t have more time—I have pockets of time. Yet I still get everything done… because I don’t procrastinate.
I don’t work harder.
I’m not magically more organised.
I’ve just learned how to be productive with the time I’ve got.
And now, I want to share a few simple tools that help me stay clear, calm, and consistent—even when life’s full on.
Let’s start with the real question:
What is my procrastination trying to tell me?
Procrastination is Feedback
Most days, there’s something on my to-do list—business or personal—that I put off doing. A few years ago, I’d push those things aside until I absolutely had to deal with them… and sometimes, I’d just never get to them at all.
Then I realised something that changed the game:
Procrastination is feedback.
It’s your brain waving a little flag saying, “Hey, something here needs your attention.”
It’s not laziness. It’s a signal.
Procrastination is usually telling you one (or more) of these things:
➤ You’re unclear on what to do next.
Sometimes the task just isn’t clear. I catch myself avoiding things and realise—it’s because I don’t actually know what I’m supposed to do. No wonder I’m not doing it.
➤ You’re afraid of failing, being judged, or getting it wrong.
This is a big one—especially if you’re running a business and showing up online.
What if someone doesn’t like it? What if it’s wrong? What if someone disagrees? What if I look stupid?
Instead of risking any of that… I just don’t do it. (For now.)
➤ You don’t value the task or understand why you’re doing it.
This usually comes up when your heart’s not fully in it.
Maybe someone else has asked me to do something and, if I’m honest, it doesn’t feel that important or useful to me. Or sometimes, even if the idea was mine to begin with, my gut instinct is telling me it’s not going to work—or it’s just not right for me.
➤ You feel overwhelmed.
Sometimes the task just feels too big. So I put it off… and then put it off again. And again.
➤ You’re trying to get it perfect.
Anyone else a member of the Perfectionism Club?
Let’s be real—it’s never going to be perfect. I used to spend hours tweaking things to get them “just right,” and it didn’t actually help my business grow.
➤ You’re tired or drained.
Sometimes, I’m just done.
I’ve got a 17-month-old toddler who never stops moving, two businesses to run, and days filled with calls, screens, and conversations. By the time I get to my to-do list, I’ve got nothing left.
Tune In Before You Power Through
Instead of pushing through your procrastination, leaving things to the last minute—or not doing them at all—try this process. I’ll walk you through it with a real-life example.
I’d been meaning to connect with someone for weeks. I kept putting it off, and time just slipped by. Eventually, I brought it to my coach.
I asked myself, “What is my procrastination trying to tell me?”
I looked at the six reasons above and realised: I was afraid of getting it wrong. I thought if I didn’t do it perfectly, I’d mess up a potential opportunity.
My coach helped me reframe it. I realised I could just write to them the way I’d message someone naturally—no pressure, no perfection, just me being me.
So I wrote it. And I sent it.
Now, here’s how you can do the same when procrastination kicks in:
Step One: Notice you’re procrastinating.
Sounds obvious, but it starts here.
If you’re doing everything except that one task—yep, you’re procrastinating.
Step Two: Move your body.
Take a couple of minutes to move your body and free up your mind.
Walk to the kettle. Step outside. Stretch.
This small reset helps free up your mind.
Step Three: Check in with what’s really going on.
Look at the six reasons from earlier and ask yourself: Which one fits?
Here’s what to do depending on what you find:
- You’re unclear on what to do next?
Set a timer & just start. No pressure to finish—see what happens when you take the first step. Work on it until the timer goes, then move on. - Afraid of failing, being judged, or getting it wrong?
Talk it through with someone. A fresh perspective can shift everything. - Don’t value the task or are unsure why you’re doing it?
Be honest—do you actually need to do it? Or is it someone else’s priority?
What’s your gut reaction trying to tell you about the task or overall goal? - Feeling overwhelmed?
Shrink it down. Pick one small part you can do. Just do that part and then move on (or if it feels more manageable, carry on!) - Trying to get it perfect?
Set a timer. Work on it until the timer goes off, then move on. Give yourself a deadline—and when that deadline hits, the work is done.
‘It’s about learning to spot the difference between something that’s genuinely not finished and when your perfectionism is kicking in.
- Tired or drained?
Rest. Sleep on it. Just don’t make “I’ll do it tomorrow” your new default—that’s procrastination sneaking back in.
How to Build It Into Your Routine
When it comes to planning your week, I always say: you’ve got to do what works for you.
That usually takes a bit of trial and error—especially when you’re trying to build in habits that help you move away from procrastination.
And here’s the thing no one really wants to hear:
Change takes effort. (Sorry to be that person.)
It’s a bit like going to the gym. If you’ve never exercised before, it’s not just the workout that’s new. It’s everything around it—getting ready, carving out the time, travelling there, doing the thing, coming home, and repeating it until it becomes part of your life. Eventually, your body adapts and it feels more natural.
Same goes for building a routine that helps you stop procrastinating.
I have a big-picture plan with my goals and actions mapped out, along with when I’ll complete them. Then I break that down and slot the specific actions into my diary. If I move something (for any reason), I take note of which tasks keep getting moved—and I go back to the process in this blog. Often, I look at those patterns during coaching sessions.
Here are a few simple things that help me stay on track:
- Already know what you’re doing that day. No guessing games—just sit down and start.
- Set a time period for each task. Block out the time in your calendar.
- Track the tasks you keep putting off. Notice what gets delayed, replaced, or skipped.
- Check in with how you feel about the task. Especially in the morning or before something big—your emotional state gives you valuable info.
As you go through your week, keep reminding yourself: procrastination isn’t a problem—it’s just feedback. You’re not failing. Something simply needs your attention.
Keep using these tools to stay clear, calm, and consistent, even when life feels messy (because let’s be honest, it usually is).
If you want help applying these tools to your own routine, you can always book a free call with me. I’ll help you make it work for you.
And one last thing—I’ve pulled all of this together into a simple 1-page document you can print out and stick somewhere visible in your office. That way, the next time you catch yourself procrastinating, you’ll know exactly what to do.
0 Comments