We’ve all been there—sitting in front of the laptop, staring blankly at the screen, with a to-do list as long as your arm. Yet somehow, you find yourself deep into a YouTube rabbit hole, watching a video on “The Top 10 Most Interesting Facts About Quokkas.”
Procrastination, my friend, is the silent enemy of progress, especially when you’re about to embark on something life-changing, such as transitioning into a new career. Whether you’re moving from a comfortable corporate gig to the wild world of freelancing or swapping industries entirely, procrastination can turn what should be an exciting journey into a stressful, never-ending battle with your own mind.
Why do we procrastinate, and how can we overcome it, especially during pivotal times?
The Science Behind Procrastination
i.e., Why You’re Not Just Lazy
First off, let’s bust a myth: procrastination is NOT just about being lazy or unmotivated. It’s a complex psychological phenomenon that often has more to do with fear than anything else. When you’re standing on the edge of a major life change, like a career transition, your brain goes into overdrive, thinking of all the things that could go wrong. What if you fail? What if you’re not as good as you think? What if quokkas judge you?
This fear triggers the brain’s “fight or flight” response. But instead of running away from a sabre-toothed tiger, you’re running away from your to-do list. Your brain decides that watching quokka videos or organising your sock drawer (for the third time this week) is a much safer option.
The Hardest Part of Beating Procrastination
Let’s be real—sometimes, the hardest part of beating procrastination is admitting that you’re procrastinating in the first place. Dr Timothy Pychyl agreed that procrastination is less about poor time management and more about dodging unpleasant emotions like anxiety, boredom, or the gut-wrenching fear that you’ll start your new career as a spectacular failure.
So, how do you catch yourself before you fall into the procrastination black hole? Here are three simple tricks to outsmart your sneaky, procrastination-prone brain:
Identify Your Triggers
Tip: Pay attention to what sets you off on a procrastination spree. Is it the sight of a particularly daunting task? Or maybe the thought of cleaning your apartment suddenly feels incredibly urgent?
Studies show that a little self-reflection can go a long way in reducing procrastination. Plus, it gives you something to do other than checking Instagram for the millionth time.
Practise Mindfulness
Tip: Try deep breathing, meditation, or even just focusing on the task at hand. Who knew being present could help you get things done instead of spiralling into a Netflix binge?
Mindfulness helps you manage those pesky emotions that fuel procrastination. Plus, it’s a great excuse to buy a scented candle. (You know, for “focus.”)
Set Intentions
Tip: Skip the vague promises and get specific. Instead of saying, “I’ll work on this project sometime today,” try, “I’ll spend the next 30 minutes working on this project—then I can check Instagram.” It’s all about the trade-offs.
Research shows that setting specific goals makes you more likely to follow through. So go ahead and set that timer—your future self will thank you.
Your Step-by-Step Guide to Breaking the Cycle
Break It Down: The bigger the task, the scarier it seems. Break your career transition plan into smaller, manageable steps. Instead of “Find a new job,” start with “Update LinkedIn profile” or “Research potential companies.” Smaller tasks feel less overwhelming and are easier to start.
Set Deadlines (And Stick to Them): Deadlines can be a procrastinator’s best friend. Set realistic deadlines for each task, and hold yourself accountable. No one’s going to chase you down if you don’t update your LinkedIn by Friday, but imagine the sweet, sweet satisfaction of checking it off your list.
Use the Pomodoro Technique: This time management method involves working for 25 minutes straight, followed by a 5-minute break. After four "Pomodoros," take a longer break (15-30 minutes). This can help you focus, reduce distractions, and make daunting tasks more manageable. Plus, you can squeeze in that quokka video during the break!
Get a Procrastination Buddy: Find someone who’s also battling procrastination and hold each other accountable. Check in regularly, share progress, and maybe even compete a little. There’s nothing like a little friendly competition to get those wheels moving.
Embrace Imperfection: One of the biggest causes of procrastination is the fear of not doing something perfectly. Here’s the thing—perfection is overrated. The most important step is getting started. You can always refine and improve later.
Visualise the Future: Imagine where you want to be in a year. Visualising your future self in your new career can create a sense of urgency and motivate you to take action. Keep a reminder of this vision nearby—whether it’s a photo, a note, or even your dream job’s LinkedIn profile.
Practise Self-Compassion: Beating yourself up over procrastination can lead to even more procrastination. Instead, practise self-compassion. Acknowledge that it’s a common struggle, and focus on what you can do today, rather than what you didn’t do yesterday.
Reward Yourself: Completed a task? Celebrate! Whether it’s a break to watch a short video (quokkas?) or treating yourself to something nice, rewards can reinforce positive behaviour and make you more likely to stay on track.
Transitioning into a new career is exciting, nerve-wracking, and yes, a little scary. But don’t let procrastination stand in the way of your dreams. Remember, the quokkas (and whatever your personal distractions may be) will still be there when you’ve accomplished your goals. And honestly, they’ll be even more enjoyable when you’re watching them as a reward for a job well done.
So, take a deep breath, break down those tasks, and get moving. After all, the sooner you start, the sooner you’ll be living the life you’ve been dreaming of.
If you need a little help with procrastination, we are one call away.
Xin Yi Ng (Michelle)
Research & Development Lead
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