Most of what we read about procrastination primarily focuses on the simple concept of behavioural change, for example, using some app, calendar, or reminders. They have a place in the whole process. However, this approach doesn't always produce the desired effect because many habitual behaviours are created for a purpose, usually a very important purpose: to help us achieve our goals or for self-protection (or both at the same time, for example, to avoid punishment). These deep-rooted patterns often won't respond to simple habit change techniques.
For example, procrastination can create enough stress, allowing a person to focus and get the job done. Fear is a powerful focus mechanism and doesn't allow the mind to wonder, so children who struggle with maintaining focus and attention can develop this strategy to help them focus and complete their school tasks. Later on in life, that can get in the way, especially because it now is a cause of a great deal of stress.
More than simple habit change is required. Therefore, I will discuss the systemic approach to change in this article, which, in this case of persistent habits, is the only successful solution in my experience.
The first level of the change:
Understand why you want to change and for what purpose.
What is your goal? Why do you want to change? How will your life be different when you stop procrastinating? How will you feel? What will you see? What will you be able to achieve? What will be different when your behaviour changes?
We need to know why we want the change, and if this goal is significant and important to us, more important than continuing with the old behaviour, then we are more likely to succeed. So, the better your understanding of your why, the easier it will be to stop procrastinating and find more useful ways of behaving.
The second level of the change:
Understand and accept yourself - All parts of yourself
Below is the personal reflection of one of my clients:
"First of all, I didn't understand myself; I did not understand that my brain had developed a great tool that turned into a habit to help me focus when I needed it and achieve my goals. I judged myself, criticised myself, tried to push change to happen, and tried to implement good habits, but without understanding, all attempts were short-lived and ended in frustration.
Not until I embraced that part of myself did things shift in my life. That part that my mind initially developed to help me focus and study in school later got in my way and became a cause of stress and limitation to achieving my personal and professional goals."
The third level of the change process:
Create self-awareness
To start the change process and change the habit, you must become aware of your inner chatter, which some people call inner critic. Some of the questions I would ask myself were:
How do I make myself stop doing things I know I should be doing or would be good for me?
Why do I make myself procrastinate in certain situations?
When do I not procrastinate, and in which situations?
What feelings do I use to get myself to focus, and how do I create them?
Reflecting on these questions will help you notice what you are doing internally and give you more control over your actions.
The fourth level of change
Breaking the thought, feeling, behaviour circle
Habit is a behaviour that has been repeated thousands of times and has created a deep imprint in our neural network. You have probably heard of the saying "neurons that fire together, wire together", the more we use certain neural networks, the stronger habits we create. In the same way, in order to change, we need to weaken that neural circle. Techniques called Pattern Interrupts are highly effective tools to help "rewire" our neural pathways. This part alone can be helpful in changing simple, not deeply rooted habits.
The fifth circle of change
Systemic Change
As you go through this process, you will notice changes in other areas of your life. You are becoming more aware of yourself, your feelings, and your behaviours. Your mind is getting clearer, your stress levels are reducing, and you are more present.
I use different techniques and modalities to facilitate this process when I work with my clients. It is also important to understand that these levels of change, as I described them, are not separate; they overlap and happen simultaneously, and sometimes, we can go through all of them in one session.