59. Science-Based Strategies To Overcome Procrastination
Ever find yourself reorganizing your entire desk instead of getting that invoice out the door? Or suddenly deciding your LinkedIn profile needs updating right when that important proposal is due? We've all been there, and today we're tackling the procrastination doom loop that keeps us stuck—and it has absolutely nothing to do with being lazy.
We're breaking down eleven science-backed strategies that actually work to help you break up with procrastination. The truth is, procrastination isn't a productivity problem, it's an emotional one. That's exactly why your color-coded planner isn't fixing it, and why even the most disciplined among us still struggle.
When you're not in the right mood to tackle something, you distract yourself with other tasks, feel guilty for wasting time, and avoid the task even more. It's a vicious cycle. But there's good news—once you understand that procrastination is about managing your emotions, not your time, everything changes. These strategies will help you turn the doom loop into a productivity loop and finally get those important projects across the finish line.
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What You’ll Learn from this Episode:
How to identify the real reasons behind your procrastination patterns.
Why motivation isn't required to get things done and what feelings to cultivate instead.
How celebrating small wins creates new receptors in your brain's reward center.
Why telling yourself, "I will not procrastinate," actually makes procrastination worse.
The critical difference between perfectionism and progress that's holding you back.
How to recognize and overcome "confusion" as an indulgent emotion that prevents action.
Listen to the Full Episode:
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Full Episode Transcript:
Nina: Ever find yourself reorganizing your entire desk, Kelle, instead of getting that invoice out the door?
Kelle: Was I just doing that? I was literally just doing that.
Nina: Right? Or suddenly deciding your LinkedIn profile needs updating right when that important proposal's due?
Kelle: Yes, of course. Today, we are feeling all of this and we're tackling the procrastination doom loop that keeps you stuck, that keeps us stuck. And listen, it has nothing to do with being lazy.
Nina: Yeah, I know. We're breaking down eleven science-backed strategies that actually work to help you break up with procrastination once and for all.
Kelle: Because the truth is, procrastination isn't a productivity problem, it's an emotional one.
Nina: And that's exactly why your color-coded planner isn't fixing it.
Kelle: Okay, stay with us to discover why even the most successful women procrastinate and how you can break the cycle for good.
Nina: Yeah, let's get going. This is Ambitious-ish.
Burnout? Check. Daily overwhelm? Check. Resentment rash, stress, and a complete lack of well-being? Check, check, check! You’re not alone. We’re your hosts, Kelle & Nina, and we are here to help you feel calm, balanced, and empowered so you can redefine success, make choices that feel authentic, and ACTUALLY enjoy the life you work so hard to create. You ready? Let’s go.
Kelle: Hey, I'm Kelle.
Nina: And I'm Nina. Today we're tackling something that affects literally every client, every high-achieving woman we've ever coached, right? Procrastination. And before you roll your eyes and think, not another productivity hack episode, stay with us.
Kelle: Yeah, because this isn't about downloading another app or color coding your calendar for the fifth time this month.
Nina: Yeah, we're diving into the real reason you're procrastinating. And spoiler alert, it has nothing to do with being lazy or disorganized.
Kelle: Which is what most of our Type A listeners immediately assume about themselves, right? I just need more discipline, or, I should be better at time management, or, you know, something like that.
Nina: Blech, totally. And that makes you feel so ashamed, right? And so you avoid the work even harder because you're now stuck in a shame spiral. See where we're going here? Procrastination is all about your emotions. It's a mood problem, not a productivity problem.
Kelle: I feel like that's a mic drop right there, right?
Nina: Let's drop it.
Kelle: Totally. This completely changed how I approach my work. Remember last week when I deep-cleaned my office instead of getting that proposal out the door, Nina?
Nina: Yes, yes, yes. But because you're onto yourself, you did get it done. And listen, your desk really does look immaculate for what it's worth.
Kelle: I mean, now it does, right?
Nina: Exactly.
Kelle: And this is exactly what we're talking about, what researchers call the procrastination doom loop.
Nina: Yeah, let's break it down for our listeners. When you're not in the right mood to tackle something, you distract yourself with other tasks: checking email, organizing your desk drawers, suddenly deciding your LinkedIn profile needs updating. Wait, Kell, wasn't I telling you the other day a friend of mine actually grabs her vibrator?
Kelle: Yes. Yes. You did say that. Uh-huh. Yes.
Nina: Then you feel guilty for wasting time on things that aren't important in that moment, which makes your mood even worse, which makes you avoid the task even more. It's a vicious cycle.
Kelle: Yeah, we make the fact that we don't feel motivated a problem. It's like, I have to feel motivated to get things done. And listen, we're calling BS on this.
Nina: Yeah, totally. This is something we coach clients on all the time. You can create the feeling of motivation. You don't wait to feel it for it to arrive.
Kelle: Mhm. Yeah, because on some things, that might never happen, right?
Nina: Right.
Kelle: And there are so many other ways you can choose to feel to actually get your work done and the project over the finish line. Sometimes motivation just isn't available.
Nina: Yeah, totally. For example, Kelle and I love the feeling of sufficiency.
Kelle: Mhm. Yeah, it used to not be, but now it's one of my favorites. And I just want to differentiate between like sufficiency and contentment. Sufficiency and contentment. Contentment is like, I have to say it's my least favorite word.
Nina: It's like I'm full and never will be hungry again. That's content to me. And I think that's great for some people.
Kelle: No, it's, it's so, and it, I don't think it really jives with our, our listeners, our audience, our community, right?
Nina: Yeah, it's kind of like I'm done, bud. Content. We're never done over here. Anyway. Sufficiency, right?
Kelle: Yes. Sufficiency is like, I have everything I need in this moment to get going and create results. So it's not abundance, right? It's not like toxic positivity.
Nina: No, it's more realistic. Like, I have exactly what I need. And then there's the D word, right?
Kelle: Your favorite, discipline.
Nina: Yeah, this one is a love hate for me. I'm reckoning with it. But discipline is a really useful feeling to bring in when we aren't feeling motivated, right?
Kelle: Yeah, this all goes back to our one simple truth, right? Our one simple truth of our coaching practice is, your thoughts create your feelings.
Nina: So motivation doesn't just happen to you, right, Kel? You create the feeling of motivated with your thoughts.
Kelle: Yeah, and sometimes motivated just isn't realistic. So you've tried to remind yourself of your why, tried to muster up some inspo or something that'll help you get it over the finish line, but it's just not available today. And that's not a problem. There are so many other useful ways to think and feel to get your work done. There's ready and grounded, and inspired even.
Nina: Yeah, when we want to feel motivated, a good way to start is to remind yourself or ask yourself why this task or to-do is important. Really take a look there.
Kelle: Yeah, great call. Your why almost always wakes up a little motivation.
Nina: Yeah, it's a good little trick. Okay, so today we're sharing eleven strategies that have worked for our clients who struggle with procrastination. And if you are a human, you do too. You have felt procrastination before.
Okay, and so strategy number one is all about figuring out for yourself why you're procrastinating, because your procrastination is trying to tell you something important.
Kelle: Yeah, it could be simple, like you're hungry or tired, or you just need a break. Or it could be much deeper. You're carrying too much of the team's workload, or you're in a job that's not aligned with your values. Like, I mean, I'm just going to say it. You hate your job, or your job sucks. You don't want to do it.
Nina: Yeah. Instead of beating yourself up, right? Just get curious. Ask yourself, what's really going on here? Like, give yourself a minute, right? One of our clients realized she was procrastinating on a big presentation because deep down, she didn't really believe in the product she was selling in this big push she was putting together. Yeah.
Kelle: Yeah. Yeah. That awareness is so powerful. It invited her to have an honest conversation with her boss and ultimately move to a different part of the business where she felt more aligned.
Nina: Yeah, I kind of felt this way when I worked for Visa. I sort of felt like I was dragging my feet all the time because I just didn't feel all that great about working for a bank that encouraged people to use credit and ultimately kind of thrived on their debt.
Kelle: You know what I mean? Totally. Yeah, that makes sense when you look at it that way.
Nina: I mean, listen, I can easily flip the switch here and tell that story differently, but there were just days when I was like, I just don't feel good about this.
Kelle: Just going back to that client for a sec, that client that switched. Now that she's in a position that suits her more, that suits her personality, it's a promotion, but she's now working on her own. She's not managing. And she is so much more pumped, so much more motivated. And I just love this strategy because it really is like figuring out why you're procrastinating. And she was procrastinating because she wasn't loving what she was doing.
Nina: Yeah. The trick here is just to keep asking yourself why. In coaching, we actually call it “the ten whys”. Because you really get down to the root of it when you ask yourself why ten times. But yeah, there are layers here. So take a look and see what you come up with.
But that leads us to strategy number two, and it's all about clearing the path before you start. So what might get in your way here as you, you know, need to get things done? What are the potential barriers to completing the project?
Kelle: Oh yeah. And before you dive in here, take 2 minutes to identify and remove potential distractions. So our business coach used to call this strategic pessimism. Like, what is going to block you from getting this done? So close all your windows, put your phone in another room or turn it off, and just block your calendar.
Nina: Yeah, it's so much easier to maintain focus than to regain it once you've lost it. And that is actual science. So just consider that as you get things going.
So strategy three here is one of my favorites. It's just to jump right in, no matter what.
Kelle: Okay, this is huge. That first step is always the hardest, whether it's typing your first paragraph or making that first call.
Nina: Yeah, I use this with my morning workouts, especially when we have to jump in the pool, Kel. You know, I just tell myself, I need to put on my clothes, need to just jump in the pool. That's it. I've done it. I'm already over the hardest part, you know? Like once you're in the pool, you can get going.
Kelle: Oh my God, Nina, you just nailed it because I haven't gone swimming in a while, but whenever it comes to me and water, like, I'm always, is it warm enough for me? Let me just take like the next 10 or 15 minutes getting myself ready. And it's just like, oh my God, just like rip the Band-Aid off and jump in and get it over with. Although that does bring up something that I just want to say. There's new research on cold plunging that it actually is not good for your nervous system, especially if you're in survival mode. So I'm just going to put a pin in that, but…
Nina: Yeah, actually, we should come back to that because women should cold plunge at a completely different temperature because our hormones and cortisol levels are different than men. We should absolutely come back to that.
Kelle: Yes. Okay. Teaser. Anyway. Yeah. Okay.
Nina: But listen, yeah, your mood improves dramatically once you're in motion. So focus on starting, not finishing, if that helps, right?
Kelle: I love that. Yeah. Strategy number four is about cutting holes in your project. So I love this visual. This is a perfect for our ambitious listeners who get overwhelmed by big projects. Instead of seeing it as one massive mountain to climb, find smaller pieces you can accomplish quickly.
Nina: Yeah. Like writing a proposal might take 10 hours, right? But you can knock out the intro in 15 minutes and outline the deliverables in another 10, right? So we break the big things down into little things. And before you know it, you've cut enough holes that the project isn't intimidating anymore. It's like Swiss cheese, right?
Kelle: Interesting. Yes. Love that. Strategy five is crucial. It's work in the right environment. And this is so personal to me.
Nina: Yeah, right? I mean, I need complete silence while you work better with a little background noise maybe, right? Everyone's different.
Kelle: Yeah, I love putting a little bit of just music on, not even with words and just chilling and getting some work done. But listen, if someone is talking and I'm trying to read my book, like my brain cannot deal with people talking around me. My husband, he'll like lay in bed and read his book, like he does every night. And I'm like talking to the kids, or I'm on the phone, or I'm watching a show, or something like that. And he's just reading away, and I'm like, how can you even do that? I am so distractible when I'm reading, you know? So it just depends on what I'm doing, too.
Nina: Yeah. And just be honest about what doesn't work for you. If your home office has become a place of like procrastination, maybe it's time to change it up. No problem there. Okay, strategy six is all about celebrating small victories. And this is neuroscience, everyone, not just feel good advice.
Kelle: Yes. Research shows that checking items off your to-do list actually builds new receptors in your brain's reward center. It's like creating a positive addiction to accomplishment.
Nina: Yeah, I sometimes keep like a celebrations list or like a journal, you know, of just things to celebrate that I've completed or that lit me up that day, right? I add things I've already done to celebrate them. Sometimes this is just gold.
Kelle: I love that you said that Nina, because when you just check it off the list, then it's just like, okay, next. And there's the tiniest little bit of dopamine of getting it done. But those small wins, when you celebrate especially, build momentum and confidence to tackle those bigger things. Okay, strategy seven is all about getting real with your expectations. So, setting unrealistic goals is a one-way ticket to procrastination town.
Nina: Oh my God. Yes. Like those Sunday nights when you plan to revolutionize your entire business by Monday afternoon.
Kelle: Yeah, been there. Okay, setting realistic goals keeps your mood positive, which keeps you working instead of avoiding.
Nina: Yeah, ask yourself, what can I actually accomplish in this time frame? Like really realistic, right? Within the time I have. And then honestly, cut that in half and you're probably closer to reality, high achiever. That brings us to strategy eight here. Eight is powerful. This is about taking control of your self-talk.
Kelle: All right, this is fascinating research. Telling yourself, I will not procrastinate, actually makes you more likely to procrastinate. So it's like telling yourself, don't think about a white bear. Now, all you can think about is a white bear. I don't know why I said white bear.
Nina: I know. It's random, but now it's, now it's in your head. You're thinking about it. No, instead, focus on what you will do and how great it will feel when it's done. Right? We call these approach goals. So I'm going to write the first section of this report and feel so accomplished afterwards. Your mind fixates on the positive action instead of the behavior you're trying to avoid.
Okay, strategy nine is a big one for our high achievers. Don't be a perfectionist.
Nina: Easier said than done, everyone, right? But this one hits home. I love this quote. You can edit a bad page, but you can't edit a blank page, right?
Kelle: And that's exactly it. So many of our clients are paralyzed waiting for the perfect idea or the perfect time.
Nina: Yeah, but here's the truth. Your ideas need space to evolve. They like need oxygen. You need to get them out of your body into the world, right? Nothing is perfect at the start. Give yourself permission to create a messy first draft to start, right? This is where we see our clients struggle most. They'd rather not submit anything than submit something imperfect and maybe even get some critical feedback, right?
Kelle: 100%, which is the surest way to never accomplish anything meaningful. Okay. Strategy 10 is about focusing on results and not the process.
Nina: Yeah, think about going to the dentist. I just went. Nobody enjoys it, but we go because the results are worth it. Yeah.
Kelle: The same with challenging tasks. So don't focus on how uncomfortable it might be to get started. Think about how amazing it will feel to have it completed.
Nina: Yeah, and how much worse you'll feel if you wait until the last minute and don't give it your best effort. I actually visualize myself after completing the task. Like how relieved I'll feel, how proud I'll be of the quality. And finally, this brings us to strategy 11. This is about giving yourself a break, forgiving yourself.
Kelle: This might be the most important one of all. When you slip up and procrastinate, which we all do, this is not a time to beat yourself up.
Nina: Yeah, beating yourself up makes you feel terrible. Actually makes procrastination worse. It sends you right back into that doom loop of negative emotions. So instead, show yourself some compassion. Like, I procrastinated today. That's okay. I did it again. Tomorrow's my fresh start. Tomorrow, I'm going to get this going.
Kelle: Yes. This breaks the cycle and gives you a chance to try again without the emotional baggage. And listen, Nina, before we wrap up, I just want to throw this into the mix as well. You know how we were talking to our business coach the other day and she was talking about confusion and how it's like, don't even let yourself be confused. Like if you feel confused, like you don't know where to start, she's like, you have to just work through that and start. Like, don't allow confusion to happen.
Nina: Confusion is an excuse for bad behavior, right? It's an indulgent emotion. It feels good in the moment because we don't have to take action, right? We don't have to do anything uncomfortable. Even though confusion's kind of uncomfortable, it's uncomfortable in the wrong direction. It's uncomfortable in like standing still. So confusion, we we coach clients on this a lot. We're like, what is clear? What is the first realistic small step you can take right now? Right? Like, we actually get them into their prefrontal cortex and think critically and get out of that confusion spiral. Ugh. It's epidemic.
Kelle: Yeah. Yeah. Confusion is like your brain's excuse to not have to do anything because your brain just wants to be lazy, and again, confusion. Don't allow it. Work through it. Okay?
Nina: Yeah, notice it and name it, right? Notice it, name it, call it out, and just work through it. And if you need help, you know who to call. Kelle and I.
Kelle: You got it. The key takeaway here is that procrastination isn't about being lazy, it's about managing your emotions and really like managing your mind.
Nina: Yeah, exactly. And when you understand that, you can turn the doom loop into a productivity loop instead. So here's your permission slip for today. Next time you find yourself procrastinating, don't beat yourself up. Welcome to being a human being, right? Get curious. Use these strategies and remember, it's not a character flaw. It's just an emotional challenge that everyone faces.
Kelle: Even that colleague who seems to have it all together.
Nina: Especially that colleague.
Kelle: Right? Okay. Drop us a DM at KelleandNinaCoaching on Instagram and tell us which of these strategies resonated most with you. And if you've got a procrastination tip that works, we want to hear it.
Nina: Yeah, we totally want to hear it. Okay. Until next week, take care and talk soon.
Kelle: Hey, thanks for being here. See you next time.
Nina: Hey everyone, if you want more live access to me and Kelle, you have to join our email list.
Kelle: Yes, we’ll come to your email box every Tuesday and Thursday.
Nina: You can ask us questions, get clarity, and get coached.
Kelle: We offer monthly free email coaching when you’re on our list and you’re the first to know about trainings, events, and other free coaching opportunities.
Nina: Just go to KelleAndNina.com to sign up.
Kelle: Thank you so much for listening to today’s episode of Ambitious-Ish.
Nina: If you’re ready to align your ambitions with your heart and feel more calm, balanced, and connected, visit KelleAndNina.com for more information about how to work with us and make sure you get on our list.
Kelle: See you in the next episode!
Kelle: Was I just doing that? I was literally just doing that.
Nina: Right? Or suddenly deciding your LinkedIn profile needs updating right when that important proposal's due?
Kelle: Yes, of course. Today, we are feeling all of this and we're tackling the procrastination doom loop that keeps you stuck, that keeps us stuck. And listen, it has nothing to do with being lazy.
Nina: Yeah, I know. We're breaking down eleven science-backed strategies that actually work to help you break up with procrastination once and for all.
Kelle: Because the truth is, procrastination isn't a productivity problem, it's an emotional one.
Nina: And that's exactly why your color-coded planner isn't fixing it.
Kelle: Okay, stay with us to discover why even the most successful women procrastinate and how you can break the cycle for good.
Nina: Yeah, let's get going. This is Ambitious-ish.
Burnout? Check. Daily overwhelm? Check. Resentment rash, stress, and a complete lack of well-being? Check, check, check! You’re not alone. We’re your hosts, Kelle & Nina, and we are here to help you feel calm, balanced, and empowered so you can redefine success, make choices that feel authentic, and ACTUALLY enjoy the life you work so hard to create. You ready? Let’s go.
Kelle: Hey, I'm Kelle.
Nina: And I'm Nina. Today we're tackling something that affects literally every client, every high-achieving woman we've ever coached, right? Procrastination. And before you roll your eyes and think, not another productivity hack episode, stay with us.
Kelle: Yeah, because this isn't about downloading another app or color coding your calendar for the fifth time this month.
Nina: Yeah, we're diving into the real reason you're procrastinating. And spoiler alert, it has nothing to do with being lazy or disorganized.
Kelle: Which is what most of our Type A listeners immediately assume about themselves, right? I just need more discipline, or, I should be better at time management, or, you know, something like that.
Nina: Blech, totally. And that makes you feel so ashamed, right? And so you avoid the work even harder because you're now stuck in a shame spiral. See where we're going here? Procrastination is all about your emotions. It's a mood problem, not a productivity problem.
Kelle: I feel like that's a mic drop right there, right?
Nina: Let's drop it.
Kelle: Totally. This completely changed how I approach my work. Remember last week when I deep-cleaned my office instead of getting that proposal out the door, Nina?
Nina: Yes, yes, yes. But because you're onto yourself, you did get it done. And listen, your desk really does look immaculate for what it's worth.
Kelle: I mean, now it does, right?
Nina: Exactly.
Kelle: And this is exactly what we're talking about, what researchers call the procrastination doom loop.
Nina: Yeah, let's break it down for our listeners. When you're not in the right mood to tackle something, you distract yourself with other tasks: checking email, organizing your desk drawers, suddenly deciding your LinkedIn profile needs updating. Wait, Kell, wasn't I telling you the other day a friend of mine actually grabs her vibrator?
Kelle: Yes. Yes. You did say that. Uh-huh. Yes.
Nina: Then you feel guilty for wasting time on things that aren't important in that moment, which makes your mood even worse, which makes you avoid the task even more. It's a vicious cycle.
Kelle: Yeah, we make the fact that we don't feel motivated a problem. It's like, I have to feel motivated to get things done. And listen, we're calling BS on this.
Nina: Yeah, totally. This is something we coach clients on all the time. You can create the feeling of motivation. You don't wait to feel it for it to arrive.
Kelle: Mhm. Yeah, because on some things, that might never happen, right?
Nina: Right.
Kelle: And there are so many other ways you can choose to feel to actually get your work done and the project over the finish line. Sometimes motivation just isn't available.
Nina: Yeah, totally. For example, Kelle and I love the feeling of sufficiency.
Kelle: Mhm. Yeah, it used to not be, but now it's one of my favorites. And I just want to differentiate between like sufficiency and contentment. Sufficiency and contentment. Contentment is like, I have to say it's my least favorite word.
Nina: It's like I'm full and never will be hungry again. That's content to me. And I think that's great for some people.
Kelle: No, it's, it's so, and it, I don't think it really jives with our, our listeners, our audience, our community, right?
Nina: Yeah, it's kind of like I'm done, bud. Content. We're never done over here. Anyway. Sufficiency, right?
Kelle: Yes. Sufficiency is like, I have everything I need in this moment to get going and create results. So it's not abundance, right? It's not like toxic positivity.
Nina: No, it's more realistic. Like, I have exactly what I need. And then there's the D word, right?
Kelle: Your favorite, discipline.
Nina: Yeah, this one is a love hate for me. I'm reckoning with it. But discipline is a really useful feeling to bring in when we aren't feeling motivated, right?
Kelle: Yeah, this all goes back to our one simple truth, right? Our one simple truth of our coaching practice is, your thoughts create your feelings.
Nina: So motivation doesn't just happen to you, right, Kel? You create the feeling of motivated with your thoughts.
Kelle: Yeah, and sometimes motivated just isn't realistic. So you've tried to remind yourself of your why, tried to muster up some inspo or something that'll help you get it over the finish line, but it's just not available today. And that's not a problem. There are so many other useful ways to think and feel to get your work done. There's ready and grounded, and inspired even.
Nina: Yeah, when we want to feel motivated, a good way to start is to remind yourself or ask yourself why this task or to-do is important. Really take a look there.
Kelle: Yeah, great call. Your why almost always wakes up a little motivation.
Nina: Yeah, it's a good little trick. Okay, so today we're sharing eleven strategies that have worked for our clients who struggle with procrastination. And if you are a human, you do too. You have felt procrastination before.
Okay, and so strategy number one is all about figuring out for yourself why you're procrastinating, because your procrastination is trying to tell you something important.
Kelle: Yeah, it could be simple, like you're hungry or tired, or you just need a break. Or it could be much deeper. You're carrying too much of the team's workload, or you're in a job that's not aligned with your values. Like, I mean, I'm just going to say it. You hate your job, or your job sucks. You don't want to do it.
Nina: Yeah. Instead of beating yourself up, right? Just get curious. Ask yourself, what's really going on here? Like, give yourself a minute, right? One of our clients realized she was procrastinating on a big presentation because deep down, she didn't really believe in the product she was selling in this big push she was putting together. Yeah.
Kelle: Yeah. Yeah. That awareness is so powerful. It invited her to have an honest conversation with her boss and ultimately move to a different part of the business where she felt more aligned.
Nina: Yeah, I kind of felt this way when I worked for Visa. I sort of felt like I was dragging my feet all the time because I just didn't feel all that great about working for a bank that encouraged people to use credit and ultimately kind of thrived on their debt.
Kelle: You know what I mean? Totally. Yeah, that makes sense when you look at it that way.
Nina: I mean, listen, I can easily flip the switch here and tell that story differently, but there were just days when I was like, I just don't feel good about this.
Kelle: Just going back to that client for a sec, that client that switched. Now that she's in a position that suits her more, that suits her personality, it's a promotion, but she's now working on her own. She's not managing. And she is so much more pumped, so much more motivated. And I just love this strategy because it really is like figuring out why you're procrastinating. And she was procrastinating because she wasn't loving what she was doing.
Nina: Yeah. The trick here is just to keep asking yourself why. In coaching, we actually call it “the ten whys”. Because you really get down to the root of it when you ask yourself why ten times. But yeah, there are layers here. So take a look and see what you come up with.
But that leads us to strategy number two, and it's all about clearing the path before you start. So what might get in your way here as you, you know, need to get things done? What are the potential barriers to completing the project?
Kelle: Oh yeah. And before you dive in here, take 2 minutes to identify and remove potential distractions. So our business coach used to call this strategic pessimism. Like, what is going to block you from getting this done? So close all your windows, put your phone in another room or turn it off, and just block your calendar.
Nina: Yeah, it's so much easier to maintain focus than to regain it once you've lost it. And that is actual science. So just consider that as you get things going.
So strategy three here is one of my favorites. It's just to jump right in, no matter what.
Kelle: Okay, this is huge. That first step is always the hardest, whether it's typing your first paragraph or making that first call.
Nina: Yeah, I use this with my morning workouts, especially when we have to jump in the pool, Kel. You know, I just tell myself, I need to put on my clothes, need to just jump in the pool. That's it. I've done it. I'm already over the hardest part, you know? Like once you're in the pool, you can get going.
Kelle: Oh my God, Nina, you just nailed it because I haven't gone swimming in a while, but whenever it comes to me and water, like, I'm always, is it warm enough for me? Let me just take like the next 10 or 15 minutes getting myself ready. And it's just like, oh my God, just like rip the Band-Aid off and jump in and get it over with. Although that does bring up something that I just want to say. There's new research on cold plunging that it actually is not good for your nervous system, especially if you're in survival mode. So I'm just going to put a pin in that, but…
Nina: Yeah, actually, we should come back to that because women should cold plunge at a completely different temperature because our hormones and cortisol levels are different than men. We should absolutely come back to that.
Kelle: Yes. Okay. Teaser. Anyway. Yeah. Okay.
Nina: But listen, yeah, your mood improves dramatically once you're in motion. So focus on starting, not finishing, if that helps, right?
Kelle: I love that. Yeah. Strategy number four is about cutting holes in your project. So I love this visual. This is a perfect for our ambitious listeners who get overwhelmed by big projects. Instead of seeing it as one massive mountain to climb, find smaller pieces you can accomplish quickly.
Nina: Yeah. Like writing a proposal might take 10 hours, right? But you can knock out the intro in 15 minutes and outline the deliverables in another 10, right? So we break the big things down into little things. And before you know it, you've cut enough holes that the project isn't intimidating anymore. It's like Swiss cheese, right?
Kelle: Interesting. Yes. Love that. Strategy five is crucial. It's work in the right environment. And this is so personal to me.
Nina: Yeah, right? I mean, I need complete silence while you work better with a little background noise maybe, right? Everyone's different.
Kelle: Yeah, I love putting a little bit of just music on, not even with words and just chilling and getting some work done. But listen, if someone is talking and I'm trying to read my book, like my brain cannot deal with people talking around me. My husband, he'll like lay in bed and read his book, like he does every night. And I'm like talking to the kids, or I'm on the phone, or I'm watching a show, or something like that. And he's just reading away, and I'm like, how can you even do that? I am so distractible when I'm reading, you know? So it just depends on what I'm doing, too.
Nina: Yeah. And just be honest about what doesn't work for you. If your home office has become a place of like procrastination, maybe it's time to change it up. No problem there. Okay, strategy six is all about celebrating small victories. And this is neuroscience, everyone, not just feel good advice.
Kelle: Yes. Research shows that checking items off your to-do list actually builds new receptors in your brain's reward center. It's like creating a positive addiction to accomplishment.
Nina: Yeah, I sometimes keep like a celebrations list or like a journal, you know, of just things to celebrate that I've completed or that lit me up that day, right? I add things I've already done to celebrate them. Sometimes this is just gold.
Kelle: I love that you said that Nina, because when you just check it off the list, then it's just like, okay, next. And there's the tiniest little bit of dopamine of getting it done. But those small wins, when you celebrate especially, build momentum and confidence to tackle those bigger things. Okay, strategy seven is all about getting real with your expectations. So, setting unrealistic goals is a one-way ticket to procrastination town.
Nina: Oh my God. Yes. Like those Sunday nights when you plan to revolutionize your entire business by Monday afternoon.
Kelle: Yeah, been there. Okay, setting realistic goals keeps your mood positive, which keeps you working instead of avoiding.
Nina: Yeah, ask yourself, what can I actually accomplish in this time frame? Like really realistic, right? Within the time I have. And then honestly, cut that in half and you're probably closer to reality, high achiever. That brings us to strategy eight here. Eight is powerful. This is about taking control of your self-talk.
Kelle: All right, this is fascinating research. Telling yourself, I will not procrastinate, actually makes you more likely to procrastinate. So it's like telling yourself, don't think about a white bear. Now, all you can think about is a white bear. I don't know why I said white bear.
Nina: I know. It's random, but now it's, now it's in your head. You're thinking about it. No, instead, focus on what you will do and how great it will feel when it's done. Right? We call these approach goals. So I'm going to write the first section of this report and feel so accomplished afterwards. Your mind fixates on the positive action instead of the behavior you're trying to avoid.
Okay, strategy nine is a big one for our high achievers. Don't be a perfectionist.
Nina: Easier said than done, everyone, right? But this one hits home. I love this quote. You can edit a bad page, but you can't edit a blank page, right?
Kelle: And that's exactly it. So many of our clients are paralyzed waiting for the perfect idea or the perfect time.
Nina: Yeah, but here's the truth. Your ideas need space to evolve. They like need oxygen. You need to get them out of your body into the world, right? Nothing is perfect at the start. Give yourself permission to create a messy first draft to start, right? This is where we see our clients struggle most. They'd rather not submit anything than submit something imperfect and maybe even get some critical feedback, right?
Kelle: 100%, which is the surest way to never accomplish anything meaningful. Okay. Strategy 10 is about focusing on results and not the process.
Nina: Yeah, think about going to the dentist. I just went. Nobody enjoys it, but we go because the results are worth it. Yeah.
Kelle: The same with challenging tasks. So don't focus on how uncomfortable it might be to get started. Think about how amazing it will feel to have it completed.
Nina: Yeah, and how much worse you'll feel if you wait until the last minute and don't give it your best effort. I actually visualize myself after completing the task. Like how relieved I'll feel, how proud I'll be of the quality. And finally, this brings us to strategy 11. This is about giving yourself a break, forgiving yourself.
Kelle: This might be the most important one of all. When you slip up and procrastinate, which we all do, this is not a time to beat yourself up.
Nina: Yeah, beating yourself up makes you feel terrible. Actually makes procrastination worse. It sends you right back into that doom loop of negative emotions. So instead, show yourself some compassion. Like, I procrastinated today. That's okay. I did it again. Tomorrow's my fresh start. Tomorrow, I'm going to get this going.
Kelle: Yes. This breaks the cycle and gives you a chance to try again without the emotional baggage. And listen, Nina, before we wrap up, I just want to throw this into the mix as well. You know how we were talking to our business coach the other day and she was talking about confusion and how it's like, don't even let yourself be confused. Like if you feel confused, like you don't know where to start, she's like, you have to just work through that and start. Like, don't allow confusion to happen.
Nina: Confusion is an excuse for bad behavior, right? It's an indulgent emotion. It feels good in the moment because we don't have to take action, right? We don't have to do anything uncomfortable. Even though confusion's kind of uncomfortable, it's uncomfortable in the wrong direction. It's uncomfortable in like standing still. So confusion, we we coach clients on this a lot. We're like, what is clear? What is the first realistic small step you can take right now? Right? Like, we actually get them into their prefrontal cortex and think critically and get out of that confusion spiral. Ugh. It's epidemic.
Kelle: Yeah. Yeah. Confusion is like your brain's excuse to not have to do anything because your brain just wants to be lazy, and again, confusion. Don't allow it. Work through it. Okay?
Nina: Yeah, notice it and name it, right? Notice it, name it, call it out, and just work through it. And if you need help, you know who to call. Kelle and I.
Kelle: You got it. The key takeaway here is that procrastination isn't about being lazy, it's about managing your emotions and really like managing your mind.
Nina: Yeah, exactly. And when you understand that, you can turn the doom loop into a productivity loop instead. So here's your permission slip for today. Next time you find yourself procrastinating, don't beat yourself up. Welcome to being a human being, right? Get curious. Use these strategies and remember, it's not a character flaw. It's just an emotional challenge that everyone faces.
Kelle: Even that colleague who seems to have it all together.
Nina: Especially that colleague.
Kelle: Right? Okay. Drop us a DM at KelleandNinaCoaching on Instagram and tell us which of these strategies resonated most with you. And if you've got a procrastination tip that works, we want to hear it.
Nina: Yeah, we totally want to hear it. Okay. Until next week, take care and talk soon.
Kelle: Hey, thanks for being here. See you next time.
Nina: Hey everyone, if you want more live access to me and Kelle, you have to join our email list.
Kelle: Yes, we’ll come to your email box every Tuesday and Thursday.
Nina: You can ask us questions, get clarity, and get coached.
Kelle: We offer monthly free email coaching when you’re on our list and you’re the first to know about trainings, events, and other free coaching opportunities.
Nina: Just go to KelleAndNina.com to sign up.
Kelle: Thank you so much for listening to today’s episode of Ambitious-Ish.
Nina: If you’re ready to align your ambitions with your heart and feel more calm, balanced, and connected, visit KelleAndNina.com for more information about how to work with us and make sure you get on our list.
Kelle: See you in the next episode!
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