11 Tips to Stop the Cycle of Stress and Procrastination

The Cycle of Stress and Procastination

Stress and procrastination often go hand in hand. Stress can lead to procrastination (unnecessarily delaying or postponing something despite knowing that there will be negative consequences for doing so) and procrastination can lead to stress (mental strain). It is often a self-perpetuating cycle of stress and procrastination that results in mounting pressure and leads to overwhelm and burnout. Without going checked, the cycle of stress and procrastination can lead to worse performance, relationship strains, and reduced wellbeing.

As you might know from reading The Power Parallel: How to increase your leadership power, I like to draw analogies and comparisons from my experience in the power industry. In power plants, too much pressure can cause equipment damage and cause extended downtime. Power plants are often equipped with pressure regulators to maintain optimum pressure, improve reliability, and avoid shutdowns. These pressure controls lead to higher performance and increased production.

Like a power plant, you also have an optimum pressure level. Too little pressure results in low performance as you become inactive and bored. Too much pressure results in exhaustion and reduced productivity. A moderate amount of pressure is needed to stay motivated and focused.

Pressure Controls: 11 Tips to Stop the Cycle

The key is to optimize your stress and stay in the zone of “moderate pressure” and peak performance. In the same way that more stress can lead to more procrastination and vice versa, reducing stress can help with procrastination and reducing procrastination can result in reduced stress.

Here are 11 tips (Pressure Controls) if you feel yourself moving into the zone of overwhelm and burnout:

1.       Make sure you’re getting enough exercise and sleep. This will help your stress levels and give you the energy you need to be productive.

2.       Break work into manageable steps. Create a plan for how to complete the project in more manageable steps.

3.       Start small and act now. Small wins can give you a sense of achievement and make you feel more positive and less stressed. Complete tasks as soon as they arise instead of letting them pile up.

4.       Take breaks. Working without breaks will also lead to mounting pressure. It is important to get up and move around throughout the day. Take short breaks throughout the day.

5.       Allow room for mistakes. Perfectionists are often procrastinators. Use the 80-20 rule.

6.       Face your fears. Ask yourself why you’re procrastinating. Are you afraid of doing something wrong? Are you worried about failing? Begin to get comfortable with being uncomfortable.

7.       Minimize distractions. Turn off your email and social media for a set period of time while you dedicate time to the task at hand.

8.       Plan ahead. Poor organization and planning can lead to procrastination and stress. Using a prioritized to do list and goal setting can help.

9.       Surround yourself with support. Bring others in on what you’re trying to achieve and ask them to help keep you accountable.

10.   Practice self-compassion. Forgive yourself for procrastinating in the past. Forgive yourself for making mistakes in the past. Be patient with yourself.

11.   Celebrate your success! Reward yourself with something when you complete tasks along the way and when you reach the finish line. Make time to notice how good it feels.

Just as pressure controls are essential in power plants to avoid a catastrophic “shut-down” – I hope you will find these tips useful the next time you’re feeling overwhelmed!