STRONGER TOGETHER: Motivation & Procrastination—The Struggle is Real

"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the emotional roots of procrastination and introduces the “5, 5 or 5” tool as a practical strategy to overcome it.

By IMPACT Community Services Managing Director Tanya O'Shea

Tanya OShea IMPACT Community Services Managing Director

We've all been there – the looming task, the weight of responsibility, yet the feeling of being stuck, unable to get started. It’s a common scenario, yet one that often comes with a sense of guilt or frustration. Why do we procrastinate? And more importantly, what can we do to overcome the inertia that holds us back? Let’s explore the reasons behind procrastination and some practical strategies to reignite motivation, starting with a powerful tool that can help you break the cycle of delay.

The Emotional Underpinnings of Procrastination

Procrastination isn’t just about poor time management or laziness; it’s often deeply tied to emotions. Fear, perfectionism, self-doubt, and even past experiences can all fuel the procrastination habit. When faced with a task, especially one that feels overwhelming or emotionally charged, the brain seeks comfort and safety. It may choose avoidance as a defence mechanism. The discomfort of beginning a task, or the anxiety over its potential outcome, can be enough to make even the most motivated person freeze.

The brain’s resistance to discomfort can trigger a cycle of avoidance, making it even harder to start. Over time, this can lead to feelings of guilt, shame, and frustration, which only further deepen the procrastination pattern. The question then becomes: how do we break this cycle?

The 5, 5 or 5 Tool: A Simple Way to Overcome Procrastination

One of the most effective strategies for overcoming procrastination comes from Rebekah Ballagh’s book 101 Ways to Find Calm. In it, she presents the 5, 5 or 5 tool, a simple but powerful method designed to counter procrastination and overwhelm. This tool helps by breaking tasks into manageable chunks, creating small wins, and giving you permission to start small.

5 Seconds – Act Immediately

When you think about a positive action, such as tackling a task, give yourself five seconds to act. Research shows that when you delay taking action, your brain starts rationalising reasons to avoid it. The simple act of counting down from five and starting the task immediately helps you bypass that mental resistance. It might not feel easy, but the sense of achievement and progress you’ll experience after acting quickly is incredibly rewarding. By acting swiftly, you disrupt the cycle of procrastination and create momentum.

5 Things – Break Tasks into Small Steps

When you’re faced with a daunting to-do list, it’s easy to feel overwhelmed and paralysed by the sheer volume of work ahead. The 5 Things approach helps by breaking down tasks into smaller, more manageable steps. Instead of focusing on the big picture, commit to completing just five things. This method makes the task feel less intimidating and often generates the momentum needed to continue. Even if you don’t finish everything on your list, five steps forward is a step in the right direction.

5 Minutes – Start Small and Give Yourself Permission to Stop

One of the most common barriers to motivation is the thought that you have to commit hours to a task before you can take a break. This fear of long, drawn-out work sessions often leads to procrastination. The 5 Minutes rule helps you overcome this. Promise yourself that you will work for just five minutes, and then give yourself permission to stop. Often, once you start, the task becomes easier, and you may be motivated to continue beyond the five-minute mark. If not, you’ve still made progress – and five minutes is better than none.

Moving Beyond Procrastination

Procrastination is a complex issue that often goes beyond simple laziness. It’s rooted in our emotional responses to tasks and the discomfort we feel around them. The 5, 5 or 5 tool offers a structured way to break the cycle, making it easier to start and continue working, even when motivation feels out of reach. Whether you’re dealing with perfectionism, fear of failure, or a mountain of tasks, this tool can help you create the momentum needed to get back on track.

So, next time you find yourself stuck, remember you don’t have to conquer everything all at once. Just take five seconds, five steps, or five minutes, and see where it takes you.

Please note: This website may contain references to, or feature images, videos, and voices of Aboriginal and Torres Strait Islander peoples who have passed away.

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