By Angelica Ribeiro, PhD

Do you see yourself as a procrastinator? If so, you’re not alone; many people feel the same, myself included.

Recently, I found myself putting off writing an article I needed to complete. Although I enjoy writing, I tend to procrastinate when the topic is unfamiliar and requires effort and energy. I decided it was time to learn more about how to overcome this habit, and I want to share some insights I gained from Tal Ben-Shahar (2023) in one of his lectures on the subject.

According to Ben-Shahar, 80 percent of people perceive themselves as procrastinators. The good news is that the remaining 20 percent can teach us what to do to avoid procrastination.

Procrastinators vs. Non-Procrastinators

The main difference between procrastinators and non-procrastinators lies in their mindset. Procrastinators have a mental model that views motivation and inspiration as prerequisites for taking action. This means they believe they need to feel inspired or motivated before they can start a task. In contrast, non-procrastinators operate under the opposite belief: they think that inspiration and motivation come after they take action.

Strategy to Overcome Procrastination

One tool that Ben-Shahar encourages us to use is called the FLIP Model. FLIP is an acronym that outlines the steps of this strategy.

• F stands for Failure. Embracing failure is an essential part of overcoming procrastination. Each time we make an effort to change our behavior, such as committing to daily writing, we move closer to success. This is because every attempt reshapes our neural pathways; as we repeatedly engage in an activity like writing, the behavior becomes easier and more instinctive.
• L represents Love or Like. We should take time to identify at least one aspect of our writing project that we genuinely enjoy. Focusing on this positive element can create the motivation we need to continue working on our project. Recognizing what we like about our writing can provide the necessary momentum to keep us engaged.
• I is for Incremental Change. Small changes lead to significant differences when applied consistently. Each time we make these changes, we are effectively rewiring our brains. For instance, if we commit to writing for just five minutes every day, it’s likely that those five minutes will gradually expand to 30 minutes or more.
• P is for Public Declaration. We are more likely to follow through on our commitments if we are accountable to others. This accountability comes from not wanting others to think poorly of us. Therefore, having an accountability buddy or team can significantly increase our chances of success.

Takeaway

Follow the example of non-procrastinators: Don’t wait for inspiration or motivation to arrive. Just take action. Remember that action precedes inspiration and motivation. The FLIP Model can assist you in putting this perspective into practice.

Reference

Ben-Shahar, T. (2023, September 14). How to Overcome Procrastination. Happiness Studies Academy.

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Angelica Ribeiro is a writer, researcher, and professor. She is the author of How to Create Happiness at Work, Running into Happiness, and My Happiness Habit Journal. She holds a Ph.D. in curriculum and instruction with a focus on English as a second language from Texas A&M University. She has taught English learners and preservice teachers in the United States and Brazil for over 25 years. Angelica has several publications on second language acquisition. She works as a professor in higher education and helps others benefit from her happiness research. When she was a Ph.D. student, Angelica struggled with balancing her academic commitments and personal life, which motivated her to embark on a journey to increase happiness. Her journey was so successful that now she encourages others to create happiness in their busy lives by sharing science-based strategies. Visit https://www.creatinghappiness.today