The reasons for procrastination vary. I call them procrastination gremlins. Many of us have our own reasons for procrastination or our own list of gremlins. You may be silently thinking of your own.

However, just because procrastination exists, doesn’t mean it can’t be managed. Here are the top four reasons for procrastination that my clients encounter and how to combat them.

Reason 1: Perfectionism

A procrastinator is often a perfectionist. The perfectionist is afraid to start something for fear it won’t be perfect. There is nothing wrong with high standards. They can lead to wonderfully creative and high quality work – IF the “thing” gets accomplished or finished. If, on the other hand, it never get’s started, perfectionism is simply a stumbling block to wonderful work.

The Solutions:

• The mantra “done is better than perfect” is a great start. Get started to that you have lots of time to make it good enough which is much closer to perfect than not done at all. 
• Try breaking the project into small enough steps that you can feel great about the standard achieved in each step AND get it finished.

Reason 2: The Task is Overwhelming

Procrastination can occur when a tasks seems overwhelming. If you don’t know where or how to accomplish a task, it’s very hard to get started or finished. Sometimes even the research to figure out the task or project is too daunting.

The Solutions:

• Hold off on the research. Write down WHY you want to accomplish the project. What’s in it for you? When the project is finished, what else can you accomplish? This will help to drive up your motivation.
• Break down the project or task into what you DO know. What would it take to get one step of this project on your to-do list? The research you need to do will be clear.
• Start research into how to do the project but consider it an experiment. In other words, hold off on any judgement. What you gain is simply information on how to accomplish the task or project. This will help you see the project in manageable chunks while giving you the information you need.
• Figure out the very first step. Start there. Often, the next step will be clear once you take that first step.

Reason 3: Fear of Criticism

This nasty gremlin is a distant cousin of Perfectionism. The difference is that in perfectionism you criticize yourself.  Fear of criticism is worrying about what other people might think. You may have real, tangible experience with criticism and feel quite certain that particular people will say something critical and negative – regardless of how well you accomplish the task or project.

The Solutions:

• Some mindset work can be helpful here. The reality is that you can’t control what or how other people think. You can only control yourself. Try working on a Can Do mindset and recognize that some people will be negative and critical no matter what you do.
• Focus on what the project means to YOU. What does accomplishment allow you to do? What does completion of the task allow you to do afterward? How will you feel if it is accomplished.

Reason 4: Fear of Failure

You’ve tried this project before and never been successful. Or the opposite is true. This is a task or project that takes you way outside your comfort zone and you are afraid you won’t be successful.

This gremlin is cousin to Fear of Criticism and shows up when confidence is low. The task or project maybe too big or unfamiliar.  Skills or knowledge might be missing. And, you are worried what people will think or say if/when you fail.

The Solutions:

• Try and remember that learning and growth are what happen when we are outside our comfort zone.
• Break the project or task into small pieces. Make the first step small enough you are guaranteed to be successful.
• Revisit the WHY of your task or project. Keep your motivation high.
• Find additional inspiration to take you outside your comfort zone. Maybe you need a hero who has done a similar project or task.

Everyone has their reasons for procrastination. Use these solutions for your procrastination gremlins.