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Procrastination

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Symptoms

and Techniques

to Overcome it

Your Coachee always puts off or delays tasks, even when they require immediate attention. Tasks will often get done very last minute.

Limiting Beliefs 

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Your Coachee needs to identify common limiting beliefs that prevent him/her from living the life that he/she desires and reshapes them positively. A Limiting Belief could be “I need to do things perfect” It’s not that I failed, it’s that I didn’t have enough time to succeed”– struggling to make decisions because he/she is always looking for the perfect outcome.

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Ask your Coachee to imagine and write on a paper his/her life if money and time was no issue. Write as many details as possible. Step 2: ask your Coachee that are preventing him/her to reaching this dream life. Step 3: ask him/her write the childhood negative stories he/she tells himself/herself such as "my parents were poor", "my father was violent". Is there any overlap between Step 2 and 3. Analyse the answers.

GoMasterCoach app, including Limiting  Beliefs

The 360

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The 360 helps highlight the difference between the perception of self and how others see the person. The 360 may help bridge that gap.

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Think of 5 people whose opinion your Coachee respects and trusts. Ask them for a 360 feedback. For example: what are the coachee's key strengths, achievements, what they value the most about your coachee and one area of improvement.

GoMasterCoach app, including 360

Break the Habit of Procrastinating

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Procrastination is an habit that can be broken. The trigger of procrastination is always stress. Avoiding doing something, often through distraction, gives the Coachee a stress relief. Make the Coachee acknowledge the stress and break the habit right ahead, not indulging into a distraction.

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GoMasterCoach app, including Tools and Programs

Common Symptoms

  • Always putting off or delaying tasks, even when they require immediate attention

  • Often late for appointments

  • Often on social media

  • Having uncertain goals

  • Spending too much time dreaming about the future

  • Feeling overwhelmed

  • Giving lousy excuses for not delivering on time

  • Experiencing difficulty concentrating

  • Holding onto negative beliefs

  • Experiencing personal problems

  • Becoming or being easily bored

  • Setting unrealistic goals

  • Being afraid of failure

  • Low self-esteem

4 Techniques

to Help Overcome Procrastination

The Eisenhower Matrix

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The Eisenhower Matrix, also referred to as Urgent-Important (UI) Matrix, will help your Coachee decide on and prioritize tasks by urgency and importance, sorting out less urgent and important tasks which he/she should either delegate or not do at all. Procrastinators have a tendency to set unrealistic goals. Make sure the tasks and goals are SMART (specific, measurable, achievable, relevant, and time-based). Break the tasks down.

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Ask your Coachee to list his/her tasks positioning them in the matrix below. Analyse where most tasks are, then for each quadrant, do as mentioned:

UI Matrix.png

GoMasterCoach app, including Eisenhower Matrix

Sources:

  • The Impostor Syndrome: Becoming an Authentic Leader, by Harold Hillman, Chris Abernathy, et al

  • The Mindfulness Workbook for Addiction: A Guide to Coping with the Grief, Stress and Anger that Trigger Addictive Behaviors (A New Harbinger Self-Help Workbook), by Rebecca E. Williams PhD and Julie S. Kraft MA

  • Coach's Casebook, by Kim Morgan

  • Compassion for All Creatures, by Janice Gray Kolb

  • Perfectionism: A Practical Guide to Managing "Never Good Enough", by Lisa Van Gemert

  • The Fulfillment of All Desire, by Ralph Martin

  • Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar

  • The Disease To Please: Curing the People-Pleasing Syndrome, by Harriet B. Braiker

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