I put off writing this e-mail. Here's why

Hey Reader!

I’ve been putting off writing this email for months, literally. So I decided to restart the newsletter with a focus on procrastination.

Every time I sat down to write, I’d end up:

• Scrolling through Instagram “just for a sec”
• Suddenly remembering I HAD to clean the fridge right now
• Getting lost in a Wikipedia black hole about random stuff

Sound familiar? Yeah, I thought so.

Let’s dig into why we do this to ourselves and how to finally kick the habit - with some science.

So, why do we procrastinate?

We’re wired for instant rewards

You know that feeling when you check your phone and see a bunch of likes on your post? That little burst of happiness? That’s your brain releasing dopamine, a feel-good chemical. Dr. Piers Steel, a procrastination expert, explains that our brains are wired to value immediate rewards more than future ones.

Research:

A study by Kaitlin Woolley and Ayelet Fishbach in 2018 found that people stick with tasks longer when they get immediate rewards. So when we face a big task with a far-off reward (like studying for an exam), our brain often chooses the quick pleasure of scrolling through social media instead.

We’re scared of messing up

Sometimes, not doing something feels safer than trying and maybe failing. This fear of failure can paralyze us. Dr. Timothy Pychyl, a psychology professor who’s studied procrastination for over 20 years, says that procrastination is often a way to avoid negative emotions tied to a task.

Research:

Pychyl and his team found in a 2013 study that students often procrastinated on tasks they found unpleasant or that made them anxious. By putting off the task, they temporarily felt better – but at the cost of future stress.

Some tasks just feel yucky

Let’s be real, some things are just boring or unpleasant. Maybe it’s filing taxes or cleaning the bathroom. Our brains try to protect us by avoiding these tasks. This is what psychologists call “task aversion.”

Research:

In 2000, Dr. Joseph Ferrari and Dr. Dianne Tice found that people are way more likely to put off tasks they find unpleasant. The worse they feel about the task, the more likely they are to procrastinate.

We want everything to be perfect

Trying to make everything perfect can stop us from even starting. This is called “perfectionism,” and it’s a sneaky cause of procrastination. We think, “If I can’t do it perfectly, why bother starting?” But this thinking trips us up.

Research:

A big review of procrastination studies by Dr. Piers Steel in 2007 found a strong link between perfectionism and procrastination. Perfectionists often procrastinate because they’re so worried about doing things just right.

What’s going on in our brains?

It’s like there’s a tug-of-war in our heads between two main parts:

• The limbic system: This is an older part of our brain that’s all about feeling good right now. It’s the voice saying, “Just one more video!”

• The prefrontal cortex: This is a newer part of our brain that helps with planning and thinking about the future. It’s the voice saying, “We should really start that project.”

Dr. Timothy Schuerger, a neuropsychologist, explains that when we procrastinate, our limbic system often overpowers our prefrontal cortex. It’s like the impulsive kid in us is winning against the responsible adult.

Research:

A 2018 study by Caroline Schmidt and her team used brain scans to show that people who often procrastinate have different connections between these brain areas compared to people who don’t procrastinate as much.

The good news is, understanding why we procrastinate is the first step to beating it. Our brains might be wired to put things off, but with the right strategies, we can outsmart our own procrastination tendencies. In the next section, we’ll look at some practical ways to do just that!

How to beat procrastination:

1. Break big tasks into tiny steps: Make your to-do list ridiculously easy. Like, “open document” easy.
2. Set clear, doable goals with deadlines: “Finish project” is overwhelming. “Write intro paragraph by 3 PM” is doable.
3. Shut out distractions: Find a quiet spot, turn off notifications, use website blockers if you need to.
4. Try the Pomodoro trick: Work for 25 minutes, then take a 5-minute break. Repeat.
5. Treat yourself: Plan little rewards for getting stuff done. Netflix episode, anyone?
6. Be kind to yourself: Beating yourself up doesn’t help. Talk to yourself like you would a friend.

The 5-minute magic trick

Just start for 5 minutes. That’s it. Often, you’ll find yourself wanting to keep going. It’s like magic!

Your challenge this month:

Pick ONE of these tips and try it for 7 days straight. I bet you’ll see a big difference.

We’re not aiming for perfect – just better!

I’d love to hear what you think!
Hit reply and let me know which tip you’re going to try and how it goes.

​

Here’s to getting stuff done,

Sarah

Bonus

Here’s an infographic that summarizes the email in an easy to remember format:

Mind Matters Goodies Stash

I am building a treasure trove of cool stuff for you - like the one just above:

• Easy to action leadership infographics
• Snackable tips on building killer team culture
• Mind-blowing AI leadership hacks (in pretty pictures!)

It’s all in our ever-growing ‘Goodies Stash’.

P.S. We’re always adding new stuff, so check back often!

1-1 Coaching with Sarah

I am obsessed with 1 mission: help more founders and execs perform at their best and build high-performing organizations.

I have 1 slot available/left for 1-1 coaching.

Why book a call? Here's a snapshot of what I can help you with:

• Build your business from 0 to 10: I've scaled a Fintech startup from employee #3 to 80+ people, $50M+ Series A, and 200,000 customers as COO.
• Do 10X more with AI: I'm the founder of an AI startup and have been using AI daily since before Chat GPT. We're a team of 3 but acheive more than a team of 15+ thanks to AI.
• Behavioural Science: I'm a Behavioural Science nerd, I know how our brains trick us and will help you master yours for more performance.
• Coaching/Mentoring: I am a trained and certified coach, and coached or mentored 100+ founders, with a very action-driven approach.
• Angel Investing: Invested in over 25 startups - some of which went from 0 to 1M revenue in less than 6 months. I can help you know how to spot outliers.

If you're interested in leveling up your leadership skills, building a high-performing team, or navigating the challenges of scaling a startup, book a session with me for 30-minutes or 45-minutes. (limited spots).

Stop procrastinating on your leadership growth:

🤖 Waggle AI is your 24/7 leadership coach. Try it here (code 'MindMatters50' for 15 days of free trial then 50% off your first month)

Boost your skills in real-time, right when you need it.

If you're hungry for more research-backed content, I post daily on Linkedin 👇🏼

​

​

P.S. I'm always looking to improve this newsletter. What did you think of today's content?

Hit reply and let me know what you loved, what you'd like to see more of, or any topics you'd like me to cover in future editions.

Your feedback shapes the content!

​