Sometimes my clients tell me the reason they procrastinate instead of getting something important done is that they are just too tired to focus. Or be creative. Or even think. And I believe them.
This is a growing problem.
• There’s more and more stress in our lives.
• Stress interferes with our sleep.
• Lack of sleep interferes with our ability to think analytically, concentrate, and be creative.
So when you don’t get enough sleep, it’s harder to think. You might as well procrastinate!
If lack of sleep is one of the reasons you are procrastinating, I may have the answer. You can use Tapping in a specific way to get your brain to transition sooner from wide awake to sleepy thoughts. I show you how to do it in this video.
Use this technique the next time you can’t shut off your brain when your head hits the pillow. It just might help you get a good night’s sleep so you can get more done the next day.
To discover how to stop procrastinating for good, email me. We’ll set up a call to talk about what’s going on with you and see if I can help.
We usually think that test anxiety only affects kids. And of course it can be devastating for them.
But sometimes that test anxiety can get in the way of an adult trying to follow their dream. When it does, it can look a lot like procrastination—avoiding signing up for the test; rescheduling it over and over; putting other things over advancing your career.
That’s what happened to two of my clients. Watch the video to see how Test Procrastination affected them and what I do to get rid of it.
We can’t always leave tests behind when we grow up. If you have a case of Test Procrastination that’s keeping you from creating the life you want, don’t give up on your dream. There is a way to get rid of what has been holding you back.
Most of what I do with clients involves digging up and getting rid of deep-seated causes of their procrastination so they can create the life they want. Sometimes what’s holding them back is just that they don’t have the energy to take the actions they want to. And sometimes, the way to get that energy back is surprisingly easy.
If you find that just being around certain people drains you, watch this short video. In it I’ll show you the three simple steps (really, the same step repeated three times!) to do the Zip Up, a simple way to keep from getting drained around those difficult people so you have more energy to put into activities you want to do.
It’s weird, but it works according to the many clients I’ve taught it to. See if it works for you.
“Elizabeth” had a big block. Lately she had been unintentionally sabotaging her relationships with her big clients She was worried that it was jeopardizing her business, and she was right. She needed to get rid of her block. But her block wasn’t quite what she thought it was.
Elizabeth works hard at everything she does. When her clients say they need something, she always takes on the project immediately no matter how unreasonable the time frame. Then she knocks herself and her staff out getting it done. She has taken that old adage to “underpromise and overdeliver” and thrown away the “underpromise” part. She promises her clients everything they want in record time, struggles to make it happen, and then finds that they don’t appreciate how hard she works. Of course, she rarely tells them how difficult it will be to meet their deadlines, so how could they?
She also overdoes things at home. Despite having a successful business making more than enough money, she does all the cleaning and cooking at home. She manages her seventh grade son’s schedule, personally making sure he gets to all his after school activities, attends his games, and hosts his friends at home at least once a week. And when he started struggling in math, she researched geometry books, got the one with the most recommendations, and tutored him herself. When her husband complained about their outdated kitchen, she hired the general contractor then made all the decisions and dealt with the inevitable problems on her own.
Today I want to give you a way to figure out whether your have a common block which can completely derail your progress. I’ll also give you a way to defuse it.
Although this block is common, it often manages to go unrecognized in most people since it only shows up when they start to make—and actually see—real progress towards their goals. That’s when it starts driving them to sabotage the progress they are making, which can be completely confusing as well as frustrating.
Why would anyone sabotage their own efforts just when they are starting to see some success?
Actually, it makes perfect sense that someone would sabotage themselves when they are starting to see improvement if the block they have is a fear of letting go of how they think of themselves. Take my client “Dominic,” an independent consultant who has a history of cycling back and forth between periods of expanding his client list and backing off from his business and letting it shrivel. He’s even been known to take a job in an entirely different field during a period where he is stepping away from his business. He truly loves what he does and wants to build a thriving practice, so we’ve been knocking down the internal blocks that get him off track.
After making some initial progress on his blocks, we decided to tackle his backlog of paperwork. Dominic had been letting his billing slide, which was doing a number on his cash flow. We made a plan, breaking down the project into several steps, then putting the steps on his calendar. We also made a plan for him get the billing done on a weekly basis going forward. What had seemed an insurmountable problem turned into something he could catch up on within a few days, then easily take care of after that. Dominic must have felt great, right?
Wrong. When I asked him how he was feeling, Dominic said with surprise in his voice that he was feeling “a little anxious.” As I asked more questions, he admitted that he didn’t know what it would be like to have his business running smoothly. He was a “flake.” Everybody knew that, including him. Who would he be when his business was thriving? He wouldn’t be that flake anymore. So who would he be?
Fear of losing…everything
When we have been holding a picture in our mind for a long time of who we are, anything that threatens to replace that picture can feel dangerous, even if on the surface we really want the change. It can seem to us, on some deeper level, that who we are will die if we change too much—even if we think the change is for the good. That’s extreme language, I know, but that’s how this block makes us feel. Then we will do anything, even sabotage what we want most in life, to avoid that frightening feeling.
Of course, we know that becoming more successful in our business or job will not make us die. But simply knowing that on an intellectual level does not change the emotional reaction we have to the “threat” to our self-image. And those emotions get triggered if we take a significant step towards change.
So if you notice that you start out full of good intentions on a new effort to move forward in your job or business, but pull back whenever you start to make progress, you may have this emotional block. If you have a pattern of doing something to screw up what had been off to a good start, you may have this block. Perhaps you just have a feeling that this might be a problem for you. If you have any of these indications, try this experiment.
What do you see when you visualize change, in detail?
Close your eyes. See yourself as more successful than you already are—maybe you are one more rung up the corporate ladder, or your business has a wait list of clients clamoring to hire you. Whatever you’ve been telling yourself is your next big goal, imagine you have achieved it and it’s effortless now. What do you look like? What does your workplace look like? Picture what you do during the day. Are you busy in important meetings? Traveling and giving presentations? Do you have more direct reports or people working for you? Who do you talk with and how do you interact with each other?
I assume that you will have more income. What are you doing with it? Imagine what it feels like to have more than you need to pay the bills, pay off all your debts, be able to go on more exotic vacations, pay for education, move to a bigger house, or donate more to your favorite charities—whatever you would do with the increase.
Now hear in your mind what the important people in your life are saying to you about your newfound success, whether that is your spouse, family members, clients, co-workers, bosses, or friends. Include important people from your past (your soccer coach, first wife, and brother you haven’t talked to in years). Don’t forget to “talk” to people who have died. Next, imagine what those same people are really thinking. Some of their thoughts will be the same as what they say to you, but some will be different.
If I’ve missed anything, be sure you put it into your picture. The goal is to really imagine all the aspects of your success. When you’ve spent some time getting a complete picture of this success and what it will change in your life, check out how you are feeling about it. You might expect to feel happy, excited, hopeful, even relieved, and you probably will feel some of those emotions. But if anything negative came up—like nervousness, worry, fear, heaviness, sadness, or overwhelm—some part of you is probably trying to avoid the loss of the “old” you.
Getting a negative feeling from inside yourself while visualizing your dreams coming true? Yep, you’ve got the block we’re talking about here.
Three simple steps to end the self-sabotage
One way to get around this block is to set aside time every day to do exactly what you just did. Visualize yourself as this more successful you, going through your day with all the perks of the success. You really only need to do this a few minutes at a time. But to make this work, you need to do three other things:
First, if negative things come into your visualization, like your boss yells at you, or you screw up and tick off your clients, or you are working too many hours, correct that part of the visualization. Visualize it again, but this time visualize the way you really want it to turn out (even if you have your boss acting out of character). After all, this is supposed to be the success you want, so see it that way.
Second, while visualizing, put each of your thumbs on the side of the index finger next to it and rub gently in slow circles near the base of the fingernail. This is a relaxation technique that will help you let go of the negative emotions that come up when you are visualizing your own success. This is key, since those negative emotions are the ones that are driving you to sabotage yourself when success starts to loom on the horizon.
Keep doing this exercise for a few minutes each day until the new you feels comfortable, and there are no more negative emotions connected to seeing yourself as successful.
We usually think that, to change how we think of ourselves, first we have to change what we do. It’s counterintuitive to think we have to change how we think of ourselves in order to change what we do, but that is exactly how you will get past this particular block.
So if you’ve discovered you have this block—you’re thinking of yourself as less successful than you want to be—it’s time to get started changing your thoughts. Until you do, it’s going to be nearly impossible to change what you are doing.
I’ve been realizing lately how many of my clients have been struggling with sleep issues due to all their stress. I know how hard it is not just to get the work done but to even think when you haven’t slept well the night before from personal experience, so it’s something that I work on with my clients. A lot. And now I’ve made a decision.
I’m going to create some sort of product that uses all the tricks and techniques I use with my clients to lower their stresses so they can sleep. It’s an idea I’ve been kicking around for awhile. And since I’m constantly advising clients to share their goals with someone else to really get motivated to make them happen, I’m sharing this goal here.
There, now I’m motivated.
I’ve got a lot of details to work out, but it’s important so I’m going to make this happen. It’ll take some time to come up with my . . . book? Video training? Webinar? Well, I have a few things to decide, and a bit of work to make it happen. I’ll let you know as I get closer to having . . . something to share about this new project.
In my last two tips I’ve described the benefits you get from using optimistic explanations when you have setbacks in your business (“What Optimism Will Get You”) and what the elements of such an optimistic explanation are (“The Elements of Optimism That Can Unblock You”). I have culled this information for business owners from Martin Seligman’s classic book Learned Optimism, which is filled with ways to use optimism in multiple areas of your life. I recommend going to the source if you really want to dig in and make significant change to your whole life.
Of course, some people are naturally optimistic. If that is you, you have my permission to skip the rest of this post. This post is for the rest of us. It shows us how to develop an optimistic explanatory style to use when things go wrong in our business so that we can avoid feeling helpless and instead keep our energy and motivation going.
First, a quick recap. A pessimist explains bad things that happen in her business as permanent (“I’ll never sell this”), universal (“no one wants what I have to offer”), and internal (“It’s all my fault; I’m horrible at marketing”). An optimist explains his setbacks as temporary (“My sales figures have gone down with the dip in the local economy, but they’ll go up again when the economy picks up”), specific (“The last person I talked to didn’t need my services, but the next one might”), and external (“She wouldn’t listen to my offer all the way through; now must be a bad time for her”). For more examples of what this looks like, check out my last article.
Seligman has an involved technique using the ABCDE model from cognitive therapy to recognize and change your pessimistic explanations to optimistic ones, but I’m going to boil it down to its essence here, which is the “D.” “D” stands for “dispute.” When you catch yourself overwhelmed or feeling like giving up when you have a setback, call to mind what you told yourself about it. You probably have thoughts like: “I’m such a loser;” or “Why would anyone hire me?” or “Nothing is ever going to work out.” Those thoughts feel pretty powerful—and true—don’t they? And they sap your energy for going forward, making you feel like giving up.
Now imagine that those words were being yelled at you by your worst enemy. They don’t feel so true or powerful now, do they? In fact, you probably would tell your enemy exactly where he got it wrong. It’s time for a big realization. You are your worst enemy. So dispute what you are saying the same way you would dispute it if it came from your enemy.
Of course, this is easier said than done. You’ve probably got years, maybe a lifetime, of practice coming up with such negative explanations. So Seligman provides four ways to dispute with yourself:
look for the evidence;
consider alternative ways of looking at what happened;
think about the real implications of what happened; and
decide how useful your explanation is.
What Is The Evidence?
So you have been telling yourself a lot of lies and half-truths with these negative explanations for what happened. They only feel true because they are coming from inside of you. But just because they feel true doesn’t make them true. I’ve heard of one ABCDE approach that describes “E” as “play detective and look for the Evidence.” Look for the evidence that what you told yourself is true or false, or likely to be true or false. Look for ways that it is overstated. Look for what the statement missed. Be Sherlock Holmes. Often you will find you jumped to the worst possible conclusion based on very thin evidence indeed. This can often come up naturally when you think about disputing what an enemy said.
What Are the Alternatives?
So you’ve told yourself that you are a total loser and nothing ever goes right for you because something went off the rails at work. I know, I know, it feels true. Stop listening to your feelings now and listen to your head. What are other ways to look at what happened? If you are having trouble getting started, go back to the list. You are looking for explanations of the negative event that make it temporary, specific and limited to what happened, and/or due to causes outside of you.
If this still has you stumped, ask a friend you trust to give her alternatives. Don’t argue with her, just write down her list. Some of her possible explanations will be acceptable as is. You can also use her ideas as a springboard to get your own creative thoughts flowing.
Once you have a few alternatives on your list, you can go back to look at the evidence. Which one fits the evidence you have best? Or if there is no evidence, recognize that you can’t choose between the alternatives. (“She just hung up on me. I don’t know if she’s mad about the report, just got an urgent message about her kid, or AT&T decided to take away my cell phone service again. It could be any of them.”)
What Are the Implications of Your Explanation?
Let’s say that your explanation is correct. Yes, this client has fired you and is never coming back because you screwed something up. Does that really mean no one will ever hire you again? That you have nothing to offer? That all your clients will pull their business and you will have to go into bankruptcy? That you will end up living under a bridge? Take a deep breath and stop catastrophizing. Go back to the evidence. Consider what is likely to happen. Then look at what you can do to improve the situation going forward.
How Useful Is Your Explanation?
Let’s say you got yourself dead to rights. You screwed up big time and it’s bad. Will thinking about that screw up now do you any good? Of course, if you make a mistake you want to learn from it. (“My presentation was really poor. I probably did my reputation some damage with that one. I need to get some help on developing my presentation skills and put in some practice before the next one.”) But what about just brooding about how bad it went; going over and over how you blew it? Is that really useful? Probably more likely it is getting in the way of things you need to do, so you need to stop thinking about it.
There are three great ways to get out of dwelling on a negative event:
Do something physically distracting, then force yourself to think about something else that can hold your attention. So, if you keep flashing on that awful presentation, splash cold water on your face or snap a rubber band on your wrist whenever the thought comes to mind. Then think about, say, what additional product your favorite client might need from you. For this to work, you will want to have your interesting alternative thing to think about worked out in advance.
Schedule a time to think about what is bothering you. Then, whenever you catch yourself dwelling on the event, you tell yourself “Stop! I’ll work on that at 8 tonight.” You need to actually schedule the time, it needs to be at least fifteen minutes, and you really need to sit down and think about it during that time for this to work, though.
Write down your troubling thoughts as soon as they come up. You can then come back to work on ways to fix the mess deliberately rather than having the thoughts come up and pull your focus at inconvenient times.
Of course, you could combine two or all three of these approaches to get the maximum benefit. Schedule a time to think about the negative event. Then, whenever a negative thought about it comes up, write it down, snap that rubber band, say “I’ll think about this at 8 tonight” and think about something else. Or just pick one approach. Whichever you choose, do something to get on with what is important to you and get out of the negative spiral of dwelling on a negative event.
So go ahead and dispute the negative things you tell yourself when things go wrong. Pretend that a drunk on the street just said what you told yourself. Tell him all the ways he’s wrong. Tell him what the evidence is. Tell him the big picture and the real implications for what happened. Or decide what he’s saying is not useful now and take steps to turn your attention on to other matters. Whatever you do, don’t roll over and take it. You wouldn’t take it from a drunk or your worst enemy. So don’t take it from yourself. Dispute it and get your energy and motivation back. It may just be the way to get your business on track.
In the last couple of weeks three of my clients admitted that they had been avoiding looking for a new job because they were afraid of going on interviews. These clients had significant reasons to go after new jobs (e.g., financial distress, an unsupportive boss, being in the wrong industry) which they recognized, yet they were allowing their unexamined fears stop them. So we examined their fears.
Simple Interviewing Fears
“Adele” has been out of work for several years. At first it was a choice, but after her husband died it became harder to continue her same lifestyle. Lately she has found herself really pinched with unexpected health problems. She realizes she would do much better if she went back to work, she enjoys her profession, and she knows she is good at what she used to do. But in spite of all that she hasn’t been able to bring herself to look for a job.
When I asked why, she said it was because she was afraid of going on interviews. I got her to relax and think about being in an interview. Then I had her finish the sentence “The worst thing about an interview is . . . .” She surprised us both by answering “none of my clothes fit.” We had a good laugh, she said there was an easy fix to this problem and that she was ready to get started.
That wasn’t the end to the problem, though. It turns out that Adele is also afraid that she will perform badly in any tests she is given during the interview. Why? She keeps thinking of an interview she went on a few years back where she was out of practice and got so flustered when asked to perform that she couldn’t do what she had done for years. The pain and embarrassment she felt was intense. She has convinced herself that this will happen again so she avoids putting herself in any situation (such as an interview) where it might.
So what to do? First, Adele has to address the deficit in her closet by buying an outfit that feels comfortable and appropriate. Second, together we will work on that memory to take away the emotional sting. Third, Adele will look for volunteer work at an organization she respects that will allow her to practice her old skills until she feels she is ready for that interview (or gets hired by someone who observes her in action).
Fear of Failure In an Interview
Meanwhile, “Brynne” was feeling stifled by her current situation. Her boss wasn’t giving her any of the stretch projects she was seeking to grow and move up in their company. On top of that, the boss’s personal style was to mention only the mistakes, never giving recognition for Brynne’s many accomplishments. Brynne needed to move to a new position with a more compatible manager. Brynne had realized a year ago she needed that change, yet here she was with an out-of-date resume and all the excuses in the world why she couldn’t start her search now.
When pressed, she admitted the real reason she was avoiding her job search was that she was afraid of going on any interviews. So I got her to relax, then asked her to finish the same sentence I asked Adele: “The worst thing about an interview is . . . .” She thought about it and answered “I won’t be good enough and the interviewer will judge me.”
While this sounds logical, look at it more closely. Why should she care what the interviewer thinks, really? The interviewer is not going to report back to Brynne’s family, friends, or even her boss on her performance in the interview. They are not going to decide who Brynne marries, what college her children go to, or whether she gets into heaven. At most, all they do is decide whether to hire Brynne for the job or not. Big deal. Even if she really wants the offer, it will not be the end of the world if she doesn’t get it. There are other jobs out there, and Brynne (if she’s smart) wants one where they want her and she wants them. Figuring out whether there is that kind of fit is really what the interview is about. If the interviewer doesn’t want her, then — HURRAY — they’ve figured out there isn’t a fit before any harm is done.
With a little thought, Brynne agreed that it wasn’t about whether the interviewer would judge her as not good enough but whether she will judge herself as wanting. Brynne is a perfectionist, and the fear of not being perfect has been a stumbling block we’ve worked on before. Half an hour later, we’d eliminated that block to interviewing and Brynne was smiling at the thought of finding her next job. (If you have that perfectionism block, check out my earlier post on how to get past it.)
Fear of Succeeding and Getting the Job
“Clarice” was in a panic. She had done the unthinkable, applying for her dream job on a lark and suddenly finding herself scheduled to fly out for an interview. If she had thought she would actually get that far she never would have applied. What would she do if she got the job?!
First things first. We had to get her to calm down so she could actually think. I had her tap on acupressure points that work as a powerful relaxation technique. (If you want to know what they are, you can see them in this post.)
When Clarice was breathing again, I got her talking about what was so alarming. While she continued to tap, I had her start with “The worst thing about the interview is . . . ,“ and it all came out. What if she got the job? She’d have to move to a city where she didn’t know anyone, leaving behind the friends she’d made and groups she belonged to (not to mention a certain ex she still had feelings for.) And she’d have to stop playing small, doing a job that was easy and safe. She would no longer be a big fish in a small pond. She’d have to stretch and prove herself to the hiring manager, someone whose accomplishments she really admired. What if she couldn’t do the new job? And ultimately, she would have to find out if the dream she had been holding onto for so long was really what she wanted. What if she hated the work after all?
By relaxing her body while getting out all the fears she had about this job, Clarice was able to start thinking about them rationally, putting them in perspective. She didn’t completely lose her fears, but they became much more rational. She left looking calm, thoughtful, and — yes — a bit excited.
How to Lower Your Interviewing Fear
So what do you do if fear of going on an interview is stopping you from going after a new job? First of all, relax. Remember, just thinking about interviewing cannot hurt you! If you are having trouble relaxing, try the tapping exercise above or one of the techniques from this post.
When you are relaxed, finish this sentence “The worst thing about an interview is . . . .” What’s the first thing that comes to mind? Write it down. Relax again and fill in the blank again. Keep going until nothing else comes to mind. Next, go through your list one by one, keeping your body relaxed throughout.
You should notice a few things. First, usually just getting clear on what it is you are afraid of can bring your overall fear down. Second, some of those fears just won’t bother you anymore when looked at in the light of day. (Remember Adele and her interview outfit?) Finally, just staying relaxed while thinking about your fears may allow your mind to come up with ways to fix the problem. (Adele could work as a volunteer to practice her skills. Brynne doesn’t really care about the interviewer’s opinion. And Clarice can make plans to join groups where she’ll get to know people in her new town.)
So there you have it — a simple way to bring down your fear of interviewing so you can go after a job you really want.
Nancy Linnerooth has been helping professionals, executives and business owners for well over a decade to get rid of their internal blocks so they can meet their career and business goals.
These internal blocks often show up as repeating patterns of behavior that undercut what they’re trying to accomplish, like procrastinating; avoiding public speaking, cold calling and networking; choking in interviews; and becoming overwhelmed and losing focus.
Nancy comes to the world of coaching with a diverse background as a practicing psychotherapist of many years and a recovering attorney who got her JD from Harvard Law School. So she understands the demands of working in a high-pressured, high-stakes world.