Have you ever procrastinated so hard you wound up doing a deep spring clean, experimenting with new make-up looks and doom scrolling for hours instead of actually doing The Thing?
Procrastination can be a major obstacle to self-care, leaving us feeling guilty and frustrated and sometimes like a failure. Negative self-talk swirls in our mind telling us we’re never going to change and that we’re not good enough to live the life we desire.
So how can we transform procrastination into power?
By understanding the mechanisms of how procrastination works and bringing in some practical self care we can shift procrastination into empowerment.
When we can overcome procrastination we can move towards building a happier and more balanced life.
Procrastination is the act of delaying tasks that require our attention (either because they are time-sensitive or simply important to us), often in favour of more enjoyable or less demanding activities. It can severely impact our well-being, particularly when it prevents us from engaging in essential self-care practices.
Low self-worth is a common contributor to procrastination. When we don’t value ourselves highly, we’re less likely to prioritise our needs. This may not be a belief about ourselves that we’re aware of - but deep in our subconscious, we’re self-sabotaging our ability to prove ourselves wrong. Boosting self-esteem can help counter this. Start by acknowledging your accomplishments and strengths, no matter how small they may seem. Affirmations and positive self-talk can also play a significant role in enhancing self-worth and changing these stories programmed from our past experiences.
To combat procrastination, it’s crucial to identify your specific triggers. These might include fear of failure, perfectionism, or simply feeling overwhelmed. Once you know your triggers, you can develop strategies to manage them, such as breaking tasks into smaller, more manageable steps or setting specific deadlines for self-care activities. Anchoring new routines and rituals to existing routines can assist in remembering them and finding a flow with your daily activities.
The best place to start is small and simple. These easy-to-implement self-care routines can build momentum and size overtime. This could be a 10-minute daily mindfulness practice, a short walk, or journaling. The key is to begin with small, manageable tasks that don’t feel overwhelming - something you enjoy! As these habits become ingrained, you can gradually introduce more comprehensive self-care practices. Whilst we can find activities we enjoy, it can still feel out of our comfort zone as it’s something new and unfamiliar.
Dopamine, the brain’s reward chemical, significantly influences procrastination. Immediate rewards from activities like social media or snacking provide quick dopamine hits, making them more appealing than long-term self-care habits. To leverage dopamine positively, incorporate small rewards into your self-care routine. For example, treat yourself to a favourite snack after completing a task or write a list and 'tick' things off - a process known to hit these chemical receptors.
Having a support network can greatly enhance your self-care journey. Accountability partners or a support group can provide motivation and encouragement. Share your self-care goals with friends or join online communities where you can exchange experiences and advice.
NOTE: I highly recommend the Uluna Community space - join our monthly self-care challenges to kickstart your new routine.
Mindfulness techniques help you stay present and focused, reducing the tendency to procrastinate. Practices like deep breathing, meditation, or body scans can ground you in the moment. Regular reflection, such as journaling, allows you to track progress and make necessary adjustments to your self-care plan.
Celebrate your achievements, no matter how minor they may seem. Recognising and rewarding small wins can boost motivation and reinforce positive behaviours.
Fallen off the wagon? It's just as important to implore self compassion and be kind to yourself as you're finding your way. Hold yourself accountabe but also be kind. Learn from your experiences and use steps backward to drive you forward.
Creating a daily ritual that is simple, enjoyable and anchors in feelings of self-worth can be a great place to begin. The use of scent can be a potent and transformative sensory tool to help rewire the brand's internal dialog.
Olfaction is a powerful process and the quickest way to connect to memories and emotions - clicking your stress response off. Being in a calm state we are able to embody self-love and worthiness and of course - beat procrastination!
Start your daily ritual with Uluna.
