Kill Procrastination & Get Results FAST

Do you know why you aren’t achieving your results on a daily basis? It’s most likely got to do with procrastination. 

Everyone puts things off until the last minute sometimes, but procrastinators chronically avoid difficult tasks and deliberately look for distractions. Procrastination in large part reflects our perennial struggle with self-control as well as our inability to accurately predict how we'll feel tomorrow, or the next day. "I don't feel like it" takes precedence over goals; however, it then begets a downward spiral of negative emotions that deter future effort.

Procrastinators may say they perform better under pressure, but more often than not that's their way of justifying putting things off. The bright side? It's possible to overcome procrastination—with effort. Perfectionists are often procrastinators; it is psychologically more acceptable to never tackle a task than to face the possibility of falling short on performance.

Having an incomplete task hanging over our heads is not only tough emotionally; it creates challenges in our lives because we’re less productive and not doing what we’re supposed to. In research settings, people who procrastinate have higher levels of stress and lower well-being. In the real world, undesired delay is often associated with inadequate retirement savings and missed medical visits. Considering the season, it would be remiss not to mention past surveys by H&R Block, which found that people cost themselves hundreds of dollars by rushing to prepare income taxes near the April 15 deadline.

In the past 20 years, the peculiar behavior of procrastination has received a burst of empirical interest. With apologies to Hesiod, psychological researchers now recognize that there’s far more to it than simply putting something off until tomorrow. True procrastination is a complicated failure of self-regulation: experts define it as the voluntary delay of some important task that we intend to do, despite knowing that we’ll suffer as a result. A poor concept of time may exacerbate the problem, but an inability to manage emotions seems to be its very foundation.


As humans we do things for two reasons; to either move towards pleasure or to avoid pain. We procrastinate because we believe that completing the task is going to create more pain than pleasure and what you find is that you end up NOT going to the gym or NOT drinking enough water or NOT handing in that proposal on time. 

So how do we move past procrastination and start doing the things that will have a massive impact on our lives for the good? 

My answer is always simple and never long winded. 


A results playbook is something I develop for my clients where I list all of the outcomes, goals and results they want to achieve and we list them in order of importance starting with the major ones such as; 

  1. Financial result 
  2. Health result 
  3. Career result 

We then create a vision for each of them. 

Financial result: I want to pay off my apartment an have $50,000 in the bank with no debt 

  1. Health result: I want to decrease my body fat percentage by 15% and be able to run 10k in 60 minutes 
  2. Career result: I want to make partner at my firm 

Once you have done this, you then go and create a WHY diagram next to each result. Our brains are driven by emotion and if we have the right human emotion behind each and every result then we all increase our chances of achieving the result and decrease our chances of procrastinating. 

  1. Having this result will enable me to feel more secure with my finances and in turn I will feel confident and happy 
  2. Losing body fat will make me feel healthier, more vibrant and alive. Being more comfortable in my own skill will not only change my life in a positive way but I will feel better around my boyfriend and in photos 
  3. Making partner at my firm will be a massive opportunity for me as it will open more doors in the future but most importantly it will give me instant gratification that all my hard work has paid off. 

Now that we know the emotions behind the vision, for every single day you need to create a daily checklist that will enable you to complete minor tasks each day that will get you further towards your goals. 

Here’s the punchline, you must read this sheet of paper where you have listed all your WHY’s on every single day. Remind yourself and your brain why you are doing this and if you don’t complete the daily tasks or your procrastinate that you are moving further towards pain. Link pain to NOT achieving the results and you will see your life unfold just like you planned to. 

louisa nicola