Procrastination and worry are two issues that many people face. It’s difficult to overcome these types of feelings because deep emotional triggers cause them. With the right approach, it’s possible to identify and manage these driving feelings within.

This is Part 6 of our series addressing procrastination, and how to move beyond it. Copied below are direct links to catch up:

• The Link Between Procrastination and Anxiety
• Powerful Truths of Procrastination and Mental Health
• 5 Causes of Procrastination and Stress
• Procrastination – Overcoming Fear and Perfectionism
• 7 Strategies to Break the Procrastination Cycle

Procrastination and Worry

In this article, we’ll look closer at how to identify and manage triggers for procrastination and worry. Throughout this series, you may have observed moments of repetition. In my Transformative Life Centering work, I’ve found that compounding suggestions will take root faster in your subconscious.

And… that’s the place where your thoughts, feelings and emotions help form habits. Through this series, we’re working on good ones.

Identifying Triggers for Procrastination

Some of the triggers that spark procrastination and worry are overwhelm, fear of failure, lack of motivation or energy, and even boredom. To identify the triggers, it’s best to reflect on your own patterns of behavior. For instance, think about the times when you tend to procrastinate the most.

Do they occur when you feel under pressure, or is it when you’re feeling bored and uninterested in a particular task? Once you have identified the triggers, you can develop strategies to overcome them.

Managing Triggers for Procrastination

There are several ways to manage triggers for procrastination, including:

1. Prioritize Your To-Do List

Prioritizing your list of tasks can help you focus on the important thing to be done first. This can reduce feelings of overwhelm and help you feel more in control of your workload.

2. Break Tasks into Smaller Pieces

Tasks can feel daunting when they’re too big, resulting in procrastination. Breaking down larger tasks into smaller, more manageable steps can help you avoid these feelings and make the task more achievable.

3. Make a Plan

Having a plan for how you will tackle a particular task can help you stay on track and avoid procrastination. This plan can include timelines, deadlines, and even rewards for completing each step.

Identifying Triggers for Worry

Worry is often caused by fear and uncertainty. Many people worry when they’re faced with decisions, new situations, or when they feel they are not in control. To identify the triggers for worry, it’s helpful to understand what specific situations or events lead to worrying thoughts.

Managing Triggers for Worry

Like with procrastination, there are several ways to manage triggers for worry. These include:

1. Identify and Challenge Negative Thoughts

Identify the negative thoughts that trigger worry, and challenge them with positive affirmations or cognitive-behavioral therapy techniques.

2. Reframe Your Perspective

Okay… What does that mean?

Reframing:

Reframing is a psychological technique where you look at a situation or problem from a different perspective or angle to change its meaning and emotional impact. It involves shifting your mindset or “framing” of a situation to alter the way you previously perceived and reacted to it.

Reframing can help you see opportunities where only a mess appears in front of you. By reframing, you can find new ways to solve problems, and re-interpret negative experiences in a positive light.

When you reframe a situation, it can be a powerful tool for your personal growth and development, as well as improving communication and problem-solving skills in interpersonal relationships.

Getting back to Number 2, when you feel worried, try reframing the situation to see it in a more positive light. This can help reduce anxiety and improve your mental well-being.

3. Practice Mindfulness

Mindfulness practices such as deep breathing, meditation, or yoga can help you stay focused on the present moment and avoid worrying about the future.

Final Thoughts

Identifying and managing triggers for procrastination and worry is essential to living a productive and fulfilling life. By understanding the specific situations or events that lead to these feelings, you can develop strategies to overcome them.

Whether it’s prioritizing your to-do list, breaking tasks into smaller pieces, or practicing mindfulness or cognitive-behavioral therapy techniques, there are many ways to manage and ultimately overcome procrastination and worry.

Remember, it’s never too late to take control of your emotions and live your best life.

About the Author

Anthony M. Davis is a Certified Leadership, Success and Stress Coach. After clinical training, he earned a Board Hypnotherapist Certification.

His outstanding reputation spreads across the U.S. and internationally for his Transformative Life Centering work with abuse clients, overcoming fears and building confidence.

He provides coaching and Hypnotherapy sessions remotely through Zoom. Contact him HERE to create the life change you desire.