Have you ever had a project or goal that you really wanted or needed to achieve, but somehow it keeps getting pushed aside?
Maybe it’s something you’ve always wanted to try, like your dream of having your own business. Or maybe it is that health and fitness routine you want to start. Or for me, it is getting my bookkeeping done.
Time flashes by and it stays on your to-do list
Yet, despite wanting to do it and maybe even excited, days, weeks, or even years go by, and it still lingers on your to-do list.
It’s easy to brush this off as simply “putting things off” or “being busy.” But what if there’s a deeper reason for it? What if procrastination isn’t about laziness but rather a sign of something deeper—like fear? It’s our mind’s way of protecting us from discomfort.
Fear can show up in all sorts of sneaky ways:
- fear of failing
- fear of judgment
- or even fear of succeeding.
Let’s dive into why this happens, how fear holds us back, and practical steps including a little technique called EFT to help you break free.
Why We Procrastinate: Fear vs. Laziness
People often label procrastinators as lazy, but that couldn’t be further from the truth. Procrastination often happens not because we’re unmotivated, but because we’re afraid.
Fear sneaks in, whispering thoughts like:
- What if I fail?
- What if I’m not good enough?
- What if people judge me?
Fear can look different depending on the task at hand.
Sometimes it’s fear of failure, but sometimes it’s fear of success. Yes, that’s a thing! Succeeding might mean more responsibility, attention, or expectations we feel unprepared to meet.
Other times, it’s perfectionism in disguise—the fear that if it’s not perfect, it’s not worth doing.
Procrastination is an attempt to avoid uncomfortable emotions. Instead of tackling our fears head-on, we distract ourselves. And the thing is, this works temporarily.
But then the task we avoid becomes even bigger in our minds, and the cycle of procrastination continues. Recognising that fear is behind your procrastination can be the first step in breaking free from it.
How Fear-Based Procrastination Holds Us Back
When fear-induced procrastination becomes a habit, it affects nearly every area of our lives. Missed opportunities pile up, our confidence takes a hit, and we start to see ourselves as “someone who never follows through.” This affects our sense of self-worth and may even impact our relationships and career.
But the worst part? We start to believe that this is just who we are, instead of recognising procrastination for what it really is, a temporary state driven by fear. This belief can keep us stuck for years. But here’s the good news: once we see fear as the root cause, we can address it in ways that actually work.
Breaking the Fear-Procrastination Cycle
Let’s look at a few steps to help break the cycle of fear-based procrastination.
- Name Your Fear
The first step in dismantling fear is to name it. When you find yourself procrastinating, pause and ask, “What am I afraid of here?” Write down anything that comes to mind, whether it’s fear of failure, fear of criticism, or fear of success.
Putting your fears into words helps you see them more clearly and takes away some of their power.
- Embrace Small Wins
Fear has a way of making tasks feel massive and overwhelming. Instead of focusing on the entire task, break it down into tiny, manageable pieces. Just tackling one small part, like opening a document or writing the first paragraph, can help reduce anxiety. Once you take that first step, the rest often feels easier.
- Practice Self-Compassion
Self-criticism often fuels procrastination. We beat ourselves up for not starting sooner, and that negative self-talk keeps us stuck. Instead, practice self-compassion. Remind yourself that everyone experiences fear and procrastination at some point. You’re not alone, and you’re certainly not defined by your procrastination.
- Use EFT (Emotional Freedom Techniques)
One of the most powerful tools to tackle procrastination-related fear is Emotional Freedom Techniques, or EFT. Often called “tapping,” EFT combines elements of cognitive therapy with physical acupressure. By tapping on specific points on your body while focusing on a particular fear, you can help reduce the intensity of that emotion.
How to Use EFT to Combat Procrastination
EFT is surprisingly simple, but it can have profound effects on your mental and emotional state.
Here’s a basic EFT exercise you can try the next time procrastination kicks in:
- Identify the Fear: Think about the task you’re avoiding and the fear behind it. Maybe it’s, “I’m afraid this won’t be good enough” or “I’m afraid I’ll fail.”
- Rate the Intensity: On a scale from 0 to 10, rate how strong the fear feels. This will help you gauge how effective the EFT session is for you.
- Create a Setup Statement: Craft a statement that acknowledges the fear but also offers self-acceptance. For example, “Even though I’m afraid of failing, I deeply and completely accept myself.”
- Tap Through the Points: Begin tapping on the EFT points while repeating phrases related to your fear. Common tapping points include the side of your hand, top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and underarm.Here’s a quick tapping sequence:
- Side of the hand: “Even though I’m afraid of failing, I deeply and completely accept myself.”(repeat this 3 times before moving on)
- Eyebrow: “I feel like I won’t measure up.”
- Side of the eye: “What if this isn’t good enough?”
- Under the eye: “I’m afraid to even start.”
- Under the nose: “This fear is holding me back.”
- Chin: “I’m ready to release this fear.”
- Collarbone: “I don’t need this fear anymore.”
- Underarm: “I can do this, one step at a time.”
- Check In: After one round of tapping, take a deep breath and check in with yourself. Rate your fear again. Has it decreased? Repeat the tapping sequence until you feel the fear has significantly reduced. (when you check it should be less than 2, otherwise there is still something more that is getting in your way)
EFT can be a wonderful way to bring calm to your mind, helping you feel more grounded and prepared to tackle tasks without fear getting in the way.
Moving Forward, Fearlessly
Procrastination can feel like an insurmountable wall, but with the right mindset and tools, you can break it down.
Remember, procrastination isn’t a flaw; it’s a habit fueled by fear. And every time you confront that fear, you’re building resilience and confidence.
By using tools like self-compassion, small wins, and EFT, you can face those fears head-on and take one step closer to accomplishing the things that matter to you.
So next time you catch yourself in the procrastination loop, pause, tap into that fear, and give yourself permission to move forward—one tiny, fearless step at a time.
Kay
🔥✨ Spooky and Scared Sale ✨ 🔥
Starting November the 11th and running for 7 inspiring weeks until December!
What have you been putting off or feeling too scared to tackle? Here’s your chance to make it happen with support and encouragement every step of the way:
⭐️ Plan for that solo adventure you’ve always dreamed of
⭐️ Get your finances in order and feel more secure
⭐️ Explore new job options or even start your own business
⭐️ Set gentle goals for fitness and well-being
⭐️ Take those first steps toward a healthy new year
Join us every Tuesday 8AM Brisbane time (9AM Sydney time, which is Monday 4PM in MST Salt Lake City) for live Facebook sessions, plus access to a private group where you’ll find ongoing support and guidance. I’m here to share the tools and experience I’ve gained so you can feel empowered and ready for the year ahead.
Together, let’s say goodbye to fear and hello to a new, confident you in 2024!
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** The image used in this blog post was created with a little bit of help and AI magic. **