How to overcome procrastination with stoicism

Procrastination prevents us from doing what is important. “You could act well today, but you choose tomorrow” said Marcus Aurelius Invictus, who proposes six strategies to overcome procrastination.

1 - Start small

“Starting is half the work,” said Marcus Aurelius. Focus only on the next step. One page, one repetition, one flight of stairs.

By focusing on the next small step, you can break down complex tasks into manageable and actionable pieces. This approach helps you build momentum and gain confidence as you gradually make progress toward your goal.

Starting small also means reducing your standards and being willing to make mistakes along the way. Nobody knows everything at the start, and it’s important to remember that everyone makes mistakes as they learn and grow. Instead of trying to achieve perfection from the get-go, start with small, achievable steps and adjust your expectations as you go.

2 - Reduce your standards.

Everyone is lost at the beginning. You must be willing to do it badly before you can do it well. Everything is difficult before it is easy.

Reducing your standards is a key strategy for overcoming procrastination and achieving your goals. When we set high standards for ourselves, it can be tempting to procrastinate and delay action, especially if we feel intimidated or unsure of how to achieve these standards.

Additionally, reducing your standards can also help to reduce stress and anxiety. When we set high standards for ourselves, we put ourselves under a lot of pressure to perform, which can be debilitating. By reducing your criteria, you can create a more realistic and achievable plan, which can help to reduce stress and anxiety and allow you to focus on what is truly important.

3 - Act despite the emotion.

Do the right thing, regardless of how you feel. Without willingness or with it, do it. Don’t wait to be ready to act. If you say you’re going to do something, do it.

Emotions can often be the biggest obstacle to taking action and achieving our goals. Whether it’s fear, doubt, or simply feeling unmotivated, our feelings can hold us back from making progress and moving forward. However, it’s important to remember that we don’t have to wait until we feel ready to act. In fact, taking action despite our emotions can be one of the most powerful ways to overcome procrastination and achieve success.

The first step to acting despite our emotions is to understand that our feelings are not always a reliable indicator of what’s best for us. Often, we may feel overwhelmed or unsure about taking on a new challenge, but deep down we know that it’s what we need to do to grow and reach our potential. In these situations, it’s important to push past our emotional resistance and take action, even if it feels uncomfortable or difficult at first.

4 - Plan the action.

Define the default response. Odysseus tied himself to the mast to avoid falling prey to the sirens. What can you do in advance to achieve your goal?

Planning the action sets the foundation for success and helps to overcome obstacles and distractions along the way. By creating a clear plan, individuals can avoid procrastination and take a structured approach to complete a task. A well-thought-out plan provides a roadmap to follow and helps to stay focused on the end goal. It also helps to break down a large task into smaller, manageable steps, making it easier to achieve success.

1. Incorporating planning into your daily routine can have a significant impact on your productivity and overall success. When defining your plan of action, it is important to consider the resources available and to allocate time effectively. You can also identify potential roadblocks and create contingency plans to overcome them. Having a plan in place also allows you to track progress and make necessary adjustments as you go. Whether it’s for work, personal growth, or a creative project, planning the action sets the stage for success and helps you to stay motivated and focused on your goal.

5 - Incorporate rewards.

It takes time to achieve complex goals. Connect what you have to do (goals) with what you want. The road is long, give yourself small treats to make it sustainable.

Incorporating rewards into your goal-setting process is a way to stay motivated and on track toward success. Rewards provide a tangible way to celebrate your progress and provide a sense of accomplishment along the way. They can range from simple pleasures such as taking a break or indulging in a favorite treat, to larger, more meaningful rewards such as a trip or a new purchase.

Rewards not only help to keep you motivated, but they also provide a psychological boost. When we set a goal and work towards it, our brains release dopamine, a chemical that helps us to feel happy and satisfied. Incorporating rewards into the goal-setting process amplifies this feeling, giving us an extra burst of motivation.

Final Thoughts

Overcoming procrastination requires a combination of self-awareness, goal-setting, and motivation. By remembering your purpose, starting small, reducing your standards, acting despite emotions, planning the action, and incorporating rewards, you can overcome the urge to procrastinate and achieve your goals.