The More You Do The Better You Feel

1. Procrastination is a debilitating habit, not just laziness.

Show me a habitual procrastinator, and I’ll show you a person who probably suffers from depression.

More than laziness. Habitual procrastination is a long-term condition distinct from temporary laziness. While lazy individuals may delay tasks, they typically maintain control and act before disaster strikes. Procrastinators, however, feel regret, helplessness, and often cease essential activities, leading to significant personal and emotional costs.

A long-term problem. Unlike fleeting laziness, procrastination can persist for years, deeply embedding itself into a person's life and diminishing their sense of capability. It's characterized by:

• Regret over inaction ("I should have...")
• Cessation of important activities (unpaid bills, neglected health)
• Unhappiness and a desire to change, but feeling unable to.

Self-inflicted suffering. This chronic avoidance creates a burden of undone tasks, leading to anxiety, frustration, and a profound sense of inadequacy. The constant internal conflict and negative self-talk contribute significantly to feelings of depression and low self-esteem.

2. It's a cycle of avoidance, anxiety, and self-defeat.

My distress, which was rooted in procrastination, would come and go over time, and came and went in the form of “Procrastination Cycles.”

The cycle's grip. Procrastination isn't a single event but a recurring pattern. Faced with tasks, the procrastinator feels anxiety, especially about those long-delayed. This leads to psychological paralysis and a descent into depression, feeling helpless and hopeless.

Self-anger and escape. The cycle continues with self-pity turning to self-anger for inaction. Believing themselves incapable, they seek relief through distractions like TV, oversleeping, or substances. This temporary escape only delays the inevitable confrontation with the task.

Repeating the pattern. Upon returning to reality, the task remains. If a deadline looms, they might act impulsively. Otherwise, they disregard it, restarting the cycle. This constant loop reinforces the belief in their own incapability and deepens the habit.

3. We become "Human Ostriches," avoiding reality through distraction.

It seemed as if I was automatically reacting—by not acting.

Burying our heads. Like the mythical ostrich burying its head, procrastinators react to fear and anxiety by avoiding the source – their tasks. This isn't a conscious choice to be lazy but an automatic, learned response to perceived difficulty or discomfort.

Substituting action. Instead of facing tasks, the "Human Ostrich" engages in substitute activities that absorb time and attention. These diversions provide temporary relief from anxiety but prevent productive engagement with reality.

Ignoring consequences. This avoidance happens "often without any regard for the consequences." The immediate relief outweighs the future cost, reinforcing the habit of turning away from responsibility whenever discomfort arises.

4. Excuses and perfectionism are key barriers to action.

The only thing that could possibly be greater than the number of tasks a habitual procrastinator has put off might be the number of excuses they can come up with.

Masters of excuse-making. Procrastinators are highly skilled at finding reasons not to do something. Excuses serve as a defense mechanism, bolstering fragile self-esteem by providing a seemingly valid explanation for inaction, rather than admitting difficulty or fear.

Perfectionism's trap. The need for everything to be "proper" or "perfect" before starting is a common form of procrastination. This sets an impossibly high bar, leading to inaction because the conditions are never "just right." Examples include:

• Waiting for the "right time" or "feeling like it."
• Believing a task isn't worth starting unless it can be completed perfectly in one go.
• Fear that results won't be "good enough."

Self-sabotage. Both excuses and perfectionism prevent the crucial first step of starting. They create mental roadblocks that keep the procrastinator stuck, reinforcing the belief that they are incapable or that the task is insurmountable.

5. Floating (TV, Internet, etc.) is a primary avoidance tactic that weakens willpower.

Most habitual procrastinators while away their time with mindless activities.

Drifting away. "Floating" describes the state of being ungrounded from responsibilities, drifting through time with diversions. Activities like aimless channel surfing, endless internet browsing, or oversleeping consume hours without productive engagement.

Temporary comfort. Floating provides a sense of peace and security, a "me time" that shields the procrastinator from anxious thoughts about undone tasks. This immediate comfort reinforces the behavior, making it difficult to stop.

Weakening willpower. The more time spent floating, the weaker the mental muscle for focused work becomes. Diversions condition the mind to seek easy escapes, making it harder to tackle tasks that require patience, concentration, or effort.

6. The key to change is willingness and action, not just analysis or feeling "ready."

All you really need to begin changing from a habitual procrastinator is the willingness to be open to the material that follows, and to be willing to try new ways of acting and reacting to situations that may have caused you to become paralyzed in the past.

Analysis paralysis. Over-analyzing why one procrastinates often leads to further inaction. While understanding the roots can be helpful, the focus must shift from introspection to practical steps and behavioral change.

Action precedes feeling. Non-procrastinators understand that you "act your way into feeling good," not the other way around. Waiting to "feel like it" or for the "right time" is a trap that keeps the procrastinator stuck.

Willingness is the start. The simple act of reading this book demonstrates a desire for change – that is willingness. This internal readiness is the essential ingredient needed to challenge old beliefs and try new methods, even when feeling incapable or hopeless.

7. The J.O.T. Method: Focus on Just One Task to build momentum.

The J.O.T. Method™ neatly defeats habitual procrastination through an easy-to-use technique.

Simple tool, powerful results. The J.O.T. Method (Just One Task) is a practical technique designed to combat the feeling of being overwhelmed. It provides a clear, simple path forward by focusing attention on a single, manageable action.

How it works:

• Write today's date and one simple task in a notebook.
• Immediately start and complete only that task.
• Lightly draw a line through the task upon completion.

Combating distraction. By focusing solely on the written task, the method trains the mind to ignore other distractions and the overwhelming list of undone chores. It creates a deliberate, step-by-step process.

8. Break down tasks into smallest "do"-able units.

The J.O.T. Method™ is not only based upon taking action on just one task, it also involves dealing with the smallest possible work unit that you can find in your task.

Defeating overwhelm. Large or complicated tasks paralyze procrastinators. The J.O.T. Method addresses this by requiring tasks to be broken down into the smallest possible, immediately "do"-able steps.

Finding the starting point. If a task feels too big or vague ("Wash whatever is in the kitchen sink"), it must be rewritten into a simpler, more specific instruction ("Wash the cups in the kitchen sink"). This process may require several attempts.

Building momentum. Starting with tiny steps makes action less daunting. Completing these small units builds momentum and confidence, proving capability and making the next small step easier.

9. Patience is the enemy of procrastination; celebrate small wins.

Patience is the enemy of procrastination.

Countering urgency. Procrastinators often feel impatient, believing tasks will "take forever" or must be done perfectly and immediately. Developing patience allows for a slower, methodical approach, reducing anxiety and frustration.

Rewarding completion. Drawing a line through a completed task on the J.O.T. list provides immediate, tangible proof of accomplishment. This simple act is a powerful positive reinforcement, countering the tendency to discount small efforts.

Building self-esteem. Each completed task, no matter how small, is an accomplishment. The written record in the J.O.T. notebook provides undeniable evidence of productivity, gradually rebuilding self-worth and confidence lost to years of inaction.

10. Procrastination impacts relationships and requires addressing self-worth.

To overcome procrastination doesn’t merely mean keeping busy at times when you used to goof off, it also means adopting a new way of life by not only being productive for your own sake, but for the people in your life as well.

Strain on others. Habitual procrastination affects those around the procrastinator, whether spouses, family, or colleagues. Non-procrastinators may feel frustrated, resentful, or taken advantage of when they have to pick up the slack.

Broken promises. Failing to follow through on agreed-upon tasks erodes trust in relationships. The procrastinator's internal conflict and avoidance manifest externally, impacting the dynamics with significant others.

Beyond self-help. Addressing procrastination often requires looking at underlying issues of self-worth and the fear of responsibility. Changing for others, like helping a student or being a reliable partner/employee, can be a powerful motivator for personal change and strengthens relationships.

Last updated: May 29, 2025