Harnessing Self-Coaching to Overcome Overwhelm and Procrastination

Carla Watson
Nov 14, 2024
4 min read

In our journey through life, we often encounter obstacles like overwhelm and procrastination that hinder the journey towards our goals. While you are working with an accredited life coach or coaching professional, you have their support to guide you back into the "good path".

But what do you do in the periods of time you are not working with a professional coach?

Self-coaching has a lot to offer, the practice of guiding oneself through reflective and goal-oriented processes, can be a powerful tool to overcome these challenges. By adopting a self-coaching mindset, we can take proactive steps to manage our time effectively and achieve our goals.

What is Self-Coaching?

Self-coaching involves using techniques and strategies typically employed by professional coaches to help oneself. It is about developing a deeper understanding of your thoughts, behaviours, and emotions, and using this insight to create positive change. The process encourages self-reflection, goal setting, and accountability, empowering individuals to take charge of their personal and professional development.

How Self-Coaching Helps Overcome Overwhelm

Overwhelm occurs when we feel unable to handle the tasks and responsibilities before us. Here’s how self-coaching can help:

1. Self-Awareness

Self-coaching begins with self-awareness. Take time to reflect on what is causing your overwhelm. Are you taking on too much? Are there specific tasks that are particularly stressful? Understanding the root causes of your feeling of overwhelm is the first step to addressing it.

Exercise: Spend 10 minutes each day journaling about your feelings of overwhelm. This can help you identify specific triggers and patterns.

2. Goal Setting and Prioritisation

Once you understand what is causing your overwhelm, set clear, realistic goals. Prioritise tasks based on their importance and urgency.

Exercise: Use the SMART goal criteria to set one goal for the week. Then break this goal down into smaller, manageable tasks and prioritise them.

3. Time Management

Effective time management is crucial in combating overwhelm. Techniques like the Pomodoro Technique or time blocking can help you manage your time more efficiently.

Exercise: Implement the Pomodoro Technique by working for 25 minutes and then taking a 5-minute break. Repeat this cycle and see how it impacts your productivity.

How Self-Coaching Helps Overcome Procrastination

Procrastination is often a result of fear, perfectionism, or lack of motivation. Self-coaching can address these underlying issues and help you take action.

1. Identifying Underlying Causes

Understand why you procrastinate. Is it due to fear of failure, perfectionism, or lack of interest in the task? Recognising the underlying cause can help you address it more effectively.

Exercise: Reflect on a recent instance of procrastination.

Write down what you were avoiding and why. What patterns or recurring themes can you identify?

2. Creating Action Plans

Develop a clear action plan for tackling procrastination. Break down tasks into smaller steps and set deadlines for each step.

Exercise: dive into something you've been avoiding

Choose a task you’ve been procrastinating on.

Break it down into five smaller steps and set a deadline for each step.

3. Building Accountability

Accountability can significantly reduce procrastination. Share your goals and progress with a trusted friend or mentor.

Exercise: Building Accountability

Find an accountability partner and share your weekly goals.

Check in with each other regularly to discuss progress and challenges.

Additional Self-Coaching Tips

1. Positive Self-Talk

Focusing on reframing negative thoughts with positive affirmations. This shift in mindset can boost your confidence and motivation.

Exercise: Write down three positive affirmations related to your ability to manage time and tasks. Repeat these affirmations daily.

2. Visualisation

Visualise yourself successfully completing tasks and managing your time effectively. Visualisation can enhance motivation and reduce anxiety. You can use a guided visualisation like the ones in my podcast or use a simple visualisation technique like the one below:

Exercise: Spend 5 minutes each morning visualising yourself completing your tasks for the day with ease and efficiency.

3. Mindfulness and Relaxation

Practicing mindfulness can reduce stress and improve focus. Techniques such as meditation and deep breathing can help you stay calm and centered.

Exercise: Practice deep breathing for 5 minutes each day. Focus on your breath and let go of any distracting thoughts.

How my latest book can help you

In this book you will discover how to become your own life coach and maintain your personal growth even when you're not working with an accredited coaching professional. Prepare to embark on a transformative journey, to learn how to you can effectively enhance your life using a powerful coaching framework based on the GROW model, Neuro-Linguistic Programming (NLP), and a dash of journaling techniques.

While navigating the pages of this workbook you will be provided with a structure to help you set and achieve your goals.You will explore a step by step journey and learn to identify what you truly want, assess your current situation, explore various strategies, and commit to actionable plans.

This safe space will encourage self-reflection and growth.Additionally this book offers various journaling exercises to help you track your progress, reflect on your experiences, stay motivated, find accountability and think outside your normal comfort zone. With the content in these pages you will face the power of writing down your thoughts, goals, and achievements, to help you create a personal record of your journey that will inspire and guide you.

So whether you're looking to advance in your career, improve your relationships, or simply finding more balanced and fulfilled life, "Brushing Your Teeth In Between Dentist Appointments" will equip you to be your own life coach in between those crucial moments when professional guidance isn't immediately available.

Remember, self-coaching is a powerful tool for overcoming overwhelm and procrastination. By developing self-awareness, setting clear goals, managing your time effectively, and holding yourself accountable, you can take control of your life and achieve your aspirations.