Freedom from procrastination — Jennifer L. Phillips, Ph.D.

To fortify at work, I’m posting Jane Burka and Lenora Yuen’s Freedom From Procrastination Code* right beside my desk.

According to their book Procrastination: Why You Do It, What to Do About It*, there are common reasons we procrastinate:

low confidence
task aversion (or underlying fear)
reward too distant or ambiguous
difficulty with self-regulation

In addition, they outline a series of underlying fears that hold folks back, which they call the Procrastinator’s Code:

Procrastinator’s Code
1. I must be perfect.
2. Everything I do should go easily and without effort.
3. It's safer to do nothing than to take a risk and fail.
4. I should have no limitations.
5. If it's not done right, it's not worth doing at all.
6. I must avoid being challenged.
7. If I succeed, someone will get hurt.
8. If I do well this time, I must always do well.
9. Following someone else's rules means that I'm giving in and I'm not in control.
10. I can't afford to let go of anything or anyone.
11. If I show my real self, people won't like me.
12. There is a right answer, and I'll wait until I find it.

To create the Freedom From Procrastination Code, Burka and Yuen flipped each of these limiting fears into a positive affirmation:

Freedom From Procrastination Code
1. It is not possible to be perfect.
2. Making an effort is a good thing. It is not a sign of stupidity or weakness.
3. Failure is not dangerous. Failure is an ordinary part of life.
4. The real failure is not living.
5. Everyone has limitations, including me.
6. If it’s worth doing, it’s worth making mistakes along the way.
7. Challenge will help me grow.
8. I’m entitled to succeed, and I can deal with other people’s reactions to my success.
9. If I do well this time, I still have a choice about next time.
10. Following someone else’s rules does not mean I have absolutely no power.
11. If I show my real self, I can have real relationships with people who like the real me.
12. There are many possible answers, and I need to find what I feel is right.

These fears and the other reasons we procrastinate are deep rooted, so don’t expect a quick fix. However, you can begin to investigate and improve procrastination with daily practices. Consistency can move the needle.

Here’s an entry point:

Read through the Procrastinator’s Code again. What fear(s) resonate? → Find the corresponding affirmation(s) in the Freedom From Procrastination Code. → Print and place them prominently in your office, create a calendar reminder, or just bookmark this page. → Return to them with intention when you start a new endeavor, or when you notice you’re procrastinating. → Rinse and repeat.

The main thing is to practice noticing and naming your resistance. Eventually, you will see it coming from afar, and you’ll know just what you need.

*Via Daniel Hofstetter book notes.