Micro Habits Can Break the Procrastination Cycle – Break Free with Micro Habits
“The greatest glory in living lies not in never falling, but in rising every time we fall.”
–Ralph Waldo Emerson
I hope this finds you doing well and you’ve chosen to press the reset, refresh and renew button as we head into Fall.
If you read the last couple of my articles, I shared how James Clear’s book on Atomic Habits inspired me to create a report on Micro Habits and write some articles on how working with micro habits can be a start to changing up things you desire to change in your life. This is true for any area of your life you are wanting to have less stress, overwhelm and anxiety in your life.
Or, as the article below speaks to-if you’ve been in the “negative habit” of procrastinating, micro habits can make a huge difference in getting things done that you’ve been putting off.
Small, doable actions that become habits are key.
If you haven’t already accessed the Micro Habits Report I created, I encourage you to do so. I know it will support you, along with today’s article and more articles to come, on how effective micro habits can be in getting the results you want.
Warmly,
Jackie
Would you say you are a procrastinator? Even the best of us can procrastinate over some things. I remember reading a book years ago about the importance of doing our worst jobs first, because it’s human nature for us to want to leave them until last… or never do them at all!
If there is something we need to do and don’t want to do it, it’s a challenge that gets in the way of our productivity and goals. It’s usually because we are not motivated enough to do it or are overwhelmed by the enormity or difficulty of the task to be done. This causes us to feel stressed and even anxious.
This is where micro habits come in! Micro habits are small and manageable. So they offer an effective strategy for breaking the procrastination cycle.
When we break the procrastination cycle, we feel more in control, more calm and less stressed and anxious, for sure!
Here’s how micro habits can help you overcome procrastination and boost your productivity, as well as manage your stress!
First Things First – Understanding Why You Are Procrastinating
So we know procrastination is the act of delaying tasks despite knowing that this delay will lead to negative consequences. However, you need to know why YOU procrastinate. Everyone has different reasons. It’s not just due to laziness. It can be driven by various factors, including the following.
• Fear of Failure – This is a fear that grows deep. What if you can’t do it? What will people think? It’s easier not to start… right?
• Perfectionism – Striving to be perfect all the time can make starting any task feel daunting. There’s just too much to do to get it right! What if you don’t finish it perfectly on time?
• Overwhelm – Large tasks can seem too big to handle! What are your thoughts? Is it better not to start if you can’t do it?
• Lack of Motivation – Without clear incentives, it can be hard to find the drive to begin. Some may look at this as being lazy, but this is where motivation is required.
Once you realize the reasons why you procrastinate, you can focus on fixing that by using micro habits! Micro habits, although small, are so powerful! Their simplicity makes them effective in fighting your procrastination.
Not only do micro habits help reduce that feeling of being overwhelmed, but they also build momentum. Every tiny win gives you a boost of success and keeps you motivated to keep going. Plus, practicing these small habits regularly creates a routine that makes it easier to start tasks, even those you don’t want to do, without the usual mental battle. Another strategy for managing stress, right?
How to Use Micro Habits to Beat the Procrastination Cycle
Here are a few tips to help you get things done by using micro habits.
Identify Key Tasks
First, figure out which tasks you tend to put off. Break these tasks down into the smallest steps possible.
For example, if you’re avoiding writing a report, break it into micro tasks like opening a document, writing the title, or creating an outline. By slicing the task into these tiny pieces, it feels less overwhelming and more manageable than trying to write an essay!
Start with Tiny Actions
A micro habit is so small that it seems almost insignificant. The goal is to make the start feel effortless. Let’s use the report example above. Let’s say you have to write a report every month. By committing to writing for just ten minutes each day, that’s a few hours over the course of a month.
This tiny time commitment makes it easy to begin, and often, you’ll find yourself naturally continuing beyond those initial minutes, because you know you don’t have to if you don’t want to.
Use Triggers to Initiate Micro Habits
Link your micro habits to specific triggers in your daily routine. This way, you have a reliable ‘ping’ to remind you to perform the habit. For example, after you have your morning coffee, let’s call this the trigger, then spend five minutes brainstorming ideas for your report, the micro habit. This creates a natural flow and helps you stick to your new routine.
Celebrate Small Wins
Don’t forget to celebrate your small victories! You would have heard this time and time again. Reward yourself. Acknowledge each tiny accomplishment, as this positive reinforcement strengthens your habit loop and boosts your motivation.
For example, reward yourself with a short break or a soothing cup of tea after completing your micro habit. It makes the process more enjoyable and encourages you to keep going and start your next task!
Gradually Increase Complexity
Once your micro habit becomes a regular part of your routine, gradually increase its complexity or duration. This ensures continued growth and progress. For instance, after consistently writing for 10 minutes daily, extend the time to fifteen minutes, then twenty. You may even go longer, but don’t go more than 30 minutes without a break, or you may end up sliding back into procrastination from feeling you are spending too much chair/computer time!
This gradual increase keeps the challenge manageable, so you won’t procrastinate. If you find you start procrastinating, drop back to your original micro habit that feels comfortable.
In Summary
Are you ready to break your procrastination cycle? It is totally achievable with the power of micro habits. By starting with tiny steps, using triggers, celebrating small wins, gradually increasing complexity, and tracking your progress, (don’t forget to do that too,) you can effectively overcome procrastination and feel more calm and less stressed!
So start creating micro habits and be a doer!
If you feel challenged to start any new micro habits to break the procrastination cycle and/or want support in getting started, Healing Hypnotherapy is here to help.
Schedule a complimentary discovery session and we’ll explore how hypnotherapy mind coaching can work for you.
3 Ways to connect:
https://healinghypnotherapy.com/how-can-we-help-you/
Phone/text: 425-941-2051
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