Episode 41: Confronting Discomfort: Wrestling With Resistance & Procrastination
This topic that hits close to home for me—resistance and procrastination. As the host of the Tillage Podcast, I have been inspired by the conversations I've had with guests and the valuable insights they've shared. However, I have also struggled with feeling like a fraud because I continue to grapple with these issues in my own life. It's disheartening to talk about personal development and self-improvement while still struggling to implement these concepts myself. But I believe it's important to acknowledge that I'm still growing and learning just like everyone else.
One area where I have been experiencing resistance is my morning routine. Despite knowing the benefits of having a structured routine, I have consistently avoided establishing one. Even after listening to guests like Sarah Rafferty, who emphasized the positive impact of a morning routine on her life and business, I found myself resisting the change. I questioned why I would avoid something that I know would benefit me. Why do I keep procrastinating and making excuses?
Avoiding The Uncomfortable
In the article “Procrastination Problem? Tim Pychyl Knows Why,” Tim Pychyl, a retired psychology professor and expert in procrastination studies, declares that procrastination is an emotional regulation problem—a coping mechanism we use to avoid negative emotions associated with a task.
In other words, we procrastinate to protect ourselves from the anxiety, boredom, frustration, or resentment we anticipate when facing a task. However, procrastination only exacerbates the situation because the tasks don't disappear. Eventually, we are left with the same tasks, along with added stress due to time constraints. Understanding this will help you to realize that your procrastination is a way to cope with discomfort and avoid negative emotions.
Facing The Discomfort
In my case, I realized that my resistance to establishing a morning routine was rooted in my discomfort with waking up early and disturbing my household. I had convinced myself that it was not worth it to wake up early because I would end up waking my son too. As a result, I fell into a harmful habit of starting work in my pajamas, feeling unproductive and unfulfilled by mid-morning. However, I reached a breaking point where I became tired of my unproductive mornings and the directionless days that followed. I decided that the discomfort and potential change were worth it if it meant breaking free from this cycle. So, I made the choice to embrace the discomfort and commit to a new morning routine. Are you at a place where you are finally sick of your destructive behavior? Because I sure was!
Helpful Tools to Move Past Resistance
For starters, I encourage you to make a list of the things you have been avoiding and reflect on the associated feelings attached to the task. In my case, I realized that I was avoiding tasks due to a combination of factors. The fear of facing a new learning curve, decision fatigue, putting myself out there, and feelings of insecurity all contributed to my resistance. By acknowledging these emotions, we can begin to develop a plan of action tailored to address them directly.
Once we recognize the emotions we're avoiding, it becomes essential to create a game plan to navigate through them. I started implementing a few strategies that have been helpful in overcoming resistance and procrastination in my own life:
Front-loading: Before diving into a task, I prepare myself mentally by acknowledging that I may experience discomfort or challenges. This preemptive pep talk helps me anticipate and brace myself for the emotions that might arise during the process.
Breaking tasks into chunks: Instead of overwhelming myself with the entire scope of a project, I divide it into smaller, more manageable tasks. By focusing on these bite-sized chunks, I can maintain momentum and make progress while avoiding burnout.
Prioritizing difficult tasks: Although it's tempting to tackle easier or more enjoyable tasks first, I've learned the importance of doing the hard things early on. By prioritizing challenging tasks, we prevent them from being pushed back repeatedly, ensuring we face them head-on.
Small rewards and celebrations: Celebrating small victories along the way can provide motivation and a sense of accomplishment. Whether it's treating yourself to a favorite snack, going for a walk, or engaging in a pleasurable activity, acknowledging and rewarding your progress can help maintain momentum.
Utilizing a visual timer: To stay focused and avoid distractions, I've incorporated a visual timer into my routine. This tool helps me manage my time effectively and provides a clear visual representation of the remaining time, minimizing the temptation to check my phone or engage in unproductive activities. Get the timer I have here!
Overcoming resistance and procrastination is a personal and ongoing journey. By understanding the emotions that hold us back, creating a game plan tailored to address those emotions, and implementing effective strategies, we can make significant progress in accomplishing the tasks and projects we've been avoiding. Remember, I'm right there with you, continuously learning and growing. Let's embrace the challenge, take action, and make June the month we conquer our resistance and procrastination together.
#JustDoItJune
In my journey to overcome resistance and procrastination, I've realized the power of taking consistent, intentional action. That's why I invite you to join me in what I call "Just Do It June." This initiative encourages us to tackle the tasks and projects we've been avoiding throughout the month of June. By using the hashtag #JustDoItJune, we can support and cheer each other on as we conquer our challenges. If you're interested, sign up today to stay connected and share your progress!
KEY TAKEAWAYS:
Procrastination is us trying to relieve stress and avoid certain emotions that make us uncomfortable.
At some point our habits can become so frustrating and so life depleting that I we would rather go through the discomfort and the pain of change then continue with our destructive behaviors.
The exercise that was mentioned was: Write a list of all the things you are currently procrastinating on and then write down the emotion that you are avoiding feeling.
Be aware of not only full on procrastination moments but also simple micro-delays.
Little decisions and little changes have huge ripple effects on our life and business
Ways to help resistance:
-Know the emotion attached
-Front load yourself that you are going to feel that feeling for a little bit
-Break things up into chunks
-doing the hard things first
-Use a timer to help and use time blocking
-small little rewards for accomplishing the task and celebrating yourself
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