CoachTia Procrastination Ebook

PROCRASTINATION - Your Great Guide to Gettinʼ Goinʼ
" 1
Procrastination..
..Is
Your
FRIEND!
Ten Things you simply MUST know if you want to

get things done easier & faster.
(Almost never written, fully experienced & edited by Tia Singh)

http://www.coachtia.com
http://www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR WAY

" PROCRASTINATION - Your Great Guide to Gettinʼ Goinʼ" 2
The Yellow Brick Road, aka,

Contents
Procrastination is Your Friend Page 3
Digging In: What was that again? Page 4
Getting Clear: What your friend wants you to know Page 5
Opportunities in Disguise Page 6
Those Other Times Page 7
10 Reasons You Avoid Action + Whattodo with them Page 8 - 18
A note About Payoffs Page 19
Bonus ~ 2 Real Life Case Studies! Page 20 - 22
Whatʼs next? Connect Online Page 23
www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Procrastination is your FRIEND.
Mr Procrastination needs no introduction.
Heʼs the most popular habit in the world, with every person in the world paying daily
homage at his shrine. That may be an exaggeration but Iʼd be hard pressed to think of
other habits with more devotees & friends!
Whether youʼve been frustrated at your inability to start something, finish something or
keep having fun while youʼre doing something, listen up, its not as bad as you think.
For one, youʼre not alone.
For two, youʼre being served.
So far youʼve assumed that when you procrastinate youʼre being “lazy” (not that
there is anything wrong with that, in fact, Iʼm a big believer of “The Lazy Way”).
Youʼve probably used sheer willpower or a looming deadline or almost being kicked out
of school / your job / marriage / body as the kick you need to Get.Things.Done. But
what happens when willpower doesnʼt work? How do you take action then?
There are many productivity-and-getting-things-done kinda books out there, so in this

ebook, Iʼll talk about understanding the P faced love-able monster a little better &
seeing how youʼve underestimated his love for you. THEN we can get to the rest.
Because my friend, youʼre about to find out how youʼve done Procrastination wrong.
Iʼm going to show you how you can make amends & in doing so, change your
relationship with him F.O.R.E.V.E.R.
Or at least, most of the time. Cos, letʼs face it, itʼs a heck of a lot of fun to goof off &
procrastinate sometimes!

Digging In
First off, let me ask you.
What kind of a friend are you?
- The kind who appreciates and loves your buddies and trusts their opinions?
- Or one who, every time a friend tries to talk to you and tell you something, sticks 2
fingers in your ears yodelling “naa naaa naaa laaa laa laaa”?
Oh, the 1st you say?
Well then, youʼve been a pretty crappy friend to at least ONE person.
(Btw, if you answered the 2nd, boy am I glad weʼre not friends :P)
Youʼve been a bad, bad friend to Mr P.
Every time you put something off, each time you ignore the message heʼs trying
to send you, youʼre doing the equivalent of sticking your fingers in your ears.
Kinda like rolling your best friend down the hill like a block of cheese in a cheese rolling
competition that he or she didnʼt enter.
How very grown up of you indeed (and by you, I do mean me).
Thatʼs of course, unless you think Mr Pʼs your arch nemesis. In which case, youʼre even
sillier for hanging out with someone you donʼt like... & quite often at that, yes?
Now youʼre thinking - sheʼs lost it. Procrastination isnʼt a person, a thing or a living entity
so thatʼs totally different.
Wrong!!

Getting Clear
Procrastination is a living, breathing, energy sucking or energy giving, funky,

mass of thoughts, feelings, actions and desires.
And it has an agenda.
(Now that weʼve established that, Iʼll do away with the humanising).
What do I mean by that?
I think itʼs a GREAT tool we invented to help us figure out what we love, what weʼre
passionate about, what inspires us, what doesnʼt sing to us, what our essential
self really wants as opposed to our social self and what growing needs to be done.
Jus for fun, letʼs break up the word into 3 parts:
* Pro: being for something, skilled

* Crasti: spiritual value of the tree and the oak* forest (for real, I googled it!)
* Nation: community, people
What does that give us?
Procrastination = People & community for strength, greatness, depth, spirituality.
Now thatʼs a definition I can get on board with quite easily!
This is being skilled / being for strength, greatness, far & wide reaching experiences,
being for community and people, being for learning and growing, the world is your
Oyster kinda stuff.
Way cool!
*(The Oak Tree has long been regarded as a spiritual, essential self kinda tree. It descends to a great
depth compared with its height and stretches to a distance horizontally equal to the spread of its
branches, taking a stronger hold of the Earth than any other tree of the forest. Click on the link for more).

Opportunities in Disguise
So now weʼve got a different perspective. How good does that feel? Thereʼs more.
Sometimes, procrastination is the subconsciousʼ way of showing you that you canʼt see
the bigger picture and a few more pieces have to fall into place, more players are about
to come in, ideas are about to get bigger. Your inner self knows that waiting a little more
will lead to amazing synchronicities and magical unfolding of your desires.
This ties in very nicely with the Law of Attraction and aligning action with thoughts. You
see, when you send out signals of desire to the Universe, you set into motion a
series of events that play out in the perfect way to bring you what you want.
Your job then is to stay aligned with your desire and trust in the process.
This doesnʼt mean NOT taking action, it means taking Inspired Action every day, while
staying open to the How of it unfolding.
Your rational mind canʼt conceive of the myriad different things that can happen so from
while from the outside it might look like youʼre procrastinating, the timing is just perfect.
Procrastination is your Intuition talking to you. It might do well to remember:
You are not lazy or procrastinating in the “old” way you think of it,
Your higher self knows itʼs not time to do it yet!
Donʼt take my word for it. Think back to your own experiences. Was there ever a time
you found yourself avoiding something and were really glad down the line when things
turned out differently as a result?
Like - not writing a report youʼre supposed to and then finding an important piece of
information that changed everything so that when you finally did write it, it was a bigger
success than it would have been before.
Like dithering over applying for a new job / course and missing deadlines, leading you
to start your own business instead and now youʼre crazy happy for it.
Youʼre starting to see how procrastination isnʼt so bad after all, arenʼt you :)?

Those Other Times
Of course, sometimes procrastination isnʼt your intuition, but a whole bunch of other
feelings and emotions trying to tell you something vital about a situation or your self.
Could it be that your subconscious is saying to you that youʼre neglecting something
important (like play, family time, freedom) when youʼre putting things off? Eg: spending
hours on Facebook instead of working could mean your soul wants you to play more or
that you truly hate what youʼre supposed to be doing instead! Once you know which
one, you can take appropriate action. You have to know first.
Hereʼs a little exercise for you. Youʼll need a sheet of paper & a pen*.
1. Make a list of everything you need to get done.
2. Divide it into 2 columns: the left, in your control, the right, out of your control.
3. Assign the Out Of Your Control list over the Universe & forget about it.
4. Pick one item from the left side of the paper & ask: What will happen if I do this?
What will happen if I donʼt? List all the payoffs that could be keeping you there.
5. Identify: All the reasons you could be procrastinating, from the list on page 8.
6. Check in with your body - what are you feeling? Where?
7. Explore each reason, listen to what itʼs telling you about the project, you, your
desires, fears, needs and wants.
8. Take appropriate action to give yourself a leg up on it.
9. If this feels like too much work & you end up procrastinating (ha, ha) do just this
ONE thing and come back to this list when youʼre more inspired!
Something that feels good & is fun.

10 Reasons youʼre avoiding Action
Here are the top reasons you donʼt do what you have / need / want to do when you
have / need / want to do them (of course, there could a few doozies not listed here).
Fear (of the unknown, failure, success, rejection, wasting time or money, etc)
Overwhelm (not knowing where to start, what to do)
Perfectionism (wanting A to be in place before B, wanting to look good)
Lacking Motivation (youʼre not inspired by that thing)
Missing the Fun Factor (need I say how important this is?)
Stress (Overwhelmʼs sibling)
Inadequate Skills / Knowledge / Experience (Not good enough, canʼt do

it. More often than not, this is the home of “lack of confidence” in those skills)
Disorganization (no structures)
Not a priority (you havenʼt committed to it yet)
Thinking you have to go all the way (pressure to do it all or none at all)
So, the next time that happens, go over this list and ask yourself: which one of these
reasons does it feel like?
Then read on to see what your friend Procrastination wants you to become aware of
so you can explore your way through to the other side where action lives.

Look Ma No Hands... Bam!
Fear of Failure :(
If you donʼt try, you wonʼt fail and can say “I could have done it if I
really tried”. Instant escape!
Are you afraid to start & then find out that you truly lack the skills?
Do you just need a shot of confidence? Your buddy is playing a
very important role here by showing you what you believe to be
true (whether it is or not) & what you need.
99% of the time, it’s a thought or belief that got stuck in the
gangly teenage phase of not believing you can do it, even now that you’re a fine adult.
Look, no matter how much someone says “failing is good, failing is a great teacher, you
never really fail” or my personal favourite “I havenʼt failed 10,000 times, Iʼve found
10,000 ways that donʼt work”, letʼs face it:
Failing sucks!
Get mad, get pissed, get sad, get whatever you need to feel through the experience.
Then move on. There will always be times where you feel like you messed up or could
have done a better job. So why fight it? Thereʼs a better way than struggle.
Accept that youʼll crash and burn sometimes, keep your goal in sight. Soon youʼll be
riding Palomino like you never fell off. Keep the lesson, graduate from the class.
Fail & Bail. While youʼre out doing that, you might find something of far greater value -
Living Your Best, Funnest, Messiest, FULLY EXPERIENTIAL Life ever! Remember -
Failing at something doesnʼt make YOU a Failure.
Just for Fun: Do 10 things badly today, give yourself permission to fail excellently!
Mantra: I am enough, as I am. Iʼm living life out loud!
Image: www.jesper.nu

" PROCRASTINATION - Your Great Guide to Gettinʼ Goinʼ"10
Itʼs all TOO MUCH
Overwhelmmmmm
When something feels really big or time consuming (eg: starting a new business) it gets
hard to start because you donʼt know WHERE or HOW to begin!
The smart effective way to do it is take a project (eg: create a website)

and break it into a series of tasks (eg: find a designer, choose colours,
research other sites you like) and tick off ONE task at a time. This will
totally reduce the analysis paralysis & get you into action.
Along the way, do remember what I call my Triple A of Zen:

"
Accept. Adopt. Adapt.
1. Accept that the process of creation will make for some bumps in the road. Relief!
2. Adopt some practices to help you through (5 minutes to yourself as you wake up,
mini breaks during the day, totally selfish moments of indulgence, massages, baths)
3. Adapt to the situation. If all else fails, try something new and radical that almost feels
crazy or reckless. Like making decisions based on intuition, scrapping your To Do lists.
Go within and find a peaceful, happy place where you can feel grounded and
supported. Donʼt take any action until the overwhelm has changed energies from frantic
to relaxed / energised. Youʼll be far more productive, I promise.
Resource: I highly recommend a free 30 min guided peace meditation by Sanaya

Roman. Listen to this when youʼre feel overwhelmed. It works within minutes and you
wonʼt even have to finish it. Perfect for a 5 min pick me up. Ommmmmmmmm!
Just for Fun: Get some playdoh & keep it nearby. When stressing, whip it out & play.
Mantra: I am relaxed and peaceful... everything just falls into place effortlessly.
Image: nurturingyoursuccessblog.com

Look at me Iʼm Sandra Dee
Per.fec.tion.ism.
Sometimes I wonder if this trait is what unifies people across the world.
“Iʼm not doing it if I canʼt do it perfectly. Itʼs not worth doing unless I do it
well.” Admit it, youʼve been there.
The other P wants you to know that this P is just another form of Fear.
Who you gonna call when fear strikes? Ghostbusters!
No, not those ones, but the ones that live in the realm of fun, frolic and
adventure! Come on, do you really want life to be about having done it
best, first, fastest no matter what the cost?
Wouldnʼt you rather be happy first and all else second?
If you said yes to the first sentence, thereʼs a word for people like you. Masochist.
You may have been taught to live this way but now youʼre all growed up so YOU get to
decide how much fun you can stand, whether youʼd rather create and experience
wonderful things now, or wait till everything is just perfect.
Youʼre too young to die, so when in doubt, ask yourself “will this matter 1 year from
now? 5 years from now? What will really matter then?
Treat everything as an experience, an adventure. Iʼm not saying do shoddy work, heck
no, do your best but when that boundary crosses into obsession, itʼs time to check out.
Resource: How to Be TRULY Extraordinary - a must read for all perfectionist types.
Just for Fun: Wear mismatched socks, hit publish, dare to be imperfect & claim it!
Mantra: Your friend P wants to remind you that “Life is a Highway, so doʼ it YOUR Way”

As Motivated as a Sack of Potatoes
I.e., Lacking Discipline / Motivation..

OK first things first. If you think youʼre not disciplined enough, youʼll be glad to know that
even Tony Robbins says “willpower can only take you so far”.
You need more than that to be truly successful and take consistent
action. You have to be passionate about and/or see great value in it.
Sure you could push through, but thatʼs not gonna be much fun and
in the end, unsustainable, except for quick intense bursts of activity
(which is a great short term tactic).
If you are TRULY passionate about something, very little on

Earth will keep you from doing it.
I love the story told by Wayne Dyer about his son Sands who absolutely hates getting
up early and doesnʼt function before noon. Except for the times heʼs going surfing. He
stays up late, wakes early, makes his brekkie and surfs all day long. Suddenly, heʼs
transformed into a model of commitment, discipline, integrity to self.
Passion = state of flow + natural discipline and motivation in spades.
How do you feel about this activity youʼre putting off, is it a “should” or a “need”? If yes,
delegate, quit, or not do it. If you donʼt have an option BUT to do it (like paying bills),
then do what you can to make it fun, inspiring, and easy. Setting deadlines really works
when I want to do something but am just being lazy.
Resource: Via ZenHabits, The 2 Secrets to Motivation
Just for Fun: Pick a task, then play some music and headbang! Once youʼre all revved
up and laughing, attack that task with gusto ;).
Mantra: I love what I do and live from Inspiration every day.
" " " " " " " Image: www.chisautube.com

Time To Get Jiggy!
Itʼs just not FUN >: /

A favourite excuse for not doing things. Possibly one of the easiest ones to change, so
in our control. Near everything can be made more fun.
If thereʼs stuff you have to do that you arenʼt bʼcos itʼs not fun,
approach it with the heart of a child and the mind of an adult.
See how kids look at everything with a natural curiosity and

playfulness, and emulate that.
Forgetting to play is one of the biggest misfortunes staring you

in the face. Iʼm not talking about big expensive holidays and jet skis or running or any
form of exercise.
Rather, the ability to create joy from nothing. The simple pleasures of life. A delicious
cup of your favourite beverage as you work, happy music playing as you wash dishes,
getting a friend to come over and help you de-clutter and baking cookies after.
Make a commitment to have as much fun as you can and play a lot more. If youʼve got
to do what youʼve got to do, might as well enjoy it right? When we find a way to make a
boring task fun (yes, it CAN be done), it gets done faster.
Let your inner 5 year old be the boss once a day, he or she deserves it.
Resource: Jessicaʼs Affirmations are a great accompaniment to boring tasks. As is The

Fun Theory - simple ideas to make every day life awesome.
Just for Fun: Dance for a few minutes everyday, singing madly at the top of your voice!
Mantra: I know how to make everything fun! I have SO much fun everyday :D
Image: Stuck in Customs

Lifting the Veil of Smoggy Darkness
Stress, baby.
Oleʼ Benjamin Franklin was of the opinion that us human-beans require a steady diet of
1/3rd work, 1/3rd play and 1/3rd rest to live an optimum, balanced life.
Quite radical isnʼt it? He was a dreamer, that fella.
Just kidding :) I fully stand by his thoughts. 2/3 work and 1/3 rest +
play is probably what it looks like for most people though, if that.
Stats show that 2/3rds of Americans are stressed out & seek help
for it. 75% say MONEY is the reason for their stress. You donʼt
need these numbers to tell you what a big part of your life stress
is, right?
When youʼre constantly worrying about money or trying to achieve goals, everything
suffers. Youʼre so worn out mentally that the thought of doing one more thing makes
you want to slip under the covers for a week.
Could stress be the reason you put some things off? If so, get a grip on it -
Identify what really matters to you (not the material things, but what they mean to
you. Eg: a nice car = save time, fuel costs, more road trips, family time etc). Then
appreciate how much of that is already present in your life. Reassign priorities.
Drop some balls. Throw a tantrum. Itʼs ok to slow down. SLOW DOWN! Breathe. Oh
yeah, breathe.
Resource: No Stress (dance along) and my personal favourite No Problem!
Just for Fun: Water gun fight!! Bananas + Nutella for dinner :)
Mantra: I have plenty of time. I love my life & feel so blessed and content!
Image: saynotocrack.com

I want my mummy!
Not skilled or knowledgeable enough?

I call this the Upper Limit Problem. In some cases, you may genuinely be lacking some
skills and experience and that is easily remedied by taking courses, reading, learning.
The majority of the time though, thereʼs an insidious little critter hanging
around here in disguise. A little something called CONFIDENCE.
Not acting because you donʼt feel ready is a lack of confidence in your
abilities. No amount of theory can prepare you for the real world. You
have to get out and live, interact, make mistakes, learn from them.
Thatʼs the circle of life. Unfortunately, thanks to perfectionist

tendencies and fear of failing / being rejected / looking stupid, you may
find yourself holding back.
Once you take that step or leap of faith, youʼll wonder why you didnʼt do it sooner. I
donʼt believe anything is ever “wasted” AND what if you could have way more
experiences than your lack of self belief allows? How awesome would that be!?
Listen, I know all about comfort zones and how scary and hard it can be to stretch
beyond them. The more chances you take, the more you open up to opportunities,
the greater your confidence grows and the more ALIVE you are. What a totally
exhilarating way to live!!
YOU were made to SHINE, to sparkle, to smile, laugh, share, give, take. Anything less
than 100% is a life half lived. Do more of what you want, speak up, say your truth, be
authentic, skid to your exit. Give your 90 year old self the best stories to talk about!
Resource: An article by Jeannette Maw “Shine your light, toot your horn”!
Just for Fun: Pick something you think you need more time to do. Give yourself a
deadline to do it in the next week. Do it as an experiment. Make it ALL about fun.
Mantra: Lifeʼs an ADVENTURE! Iʼm here to experience it ALL, Iʼm En Feugo woohoo
"
Image: http://photobucket.com/images/shine/

Iʼm a mess.. Literally

" " " " " " " "
Not being organised / lacking structure.

This oneʼs a bit iffy. On one hand, being organised makes life easy. On the other, I know
people who swear thereʼs order in their disorder. Many creative people particular tend to
fall in the latter category.
Also, you could be really messy in some areas (home)

and totally organised in another (work).
However, structures are essential to success and Iʼd be

willing to bet that thereʼs a method to the madness of even
the most disorganised person.
Either ways, you could be blocking energy from flowing to

and from you. If you look at your mess & feel content, itʼs
not affecting you on a conscious level but if you get anxious when you step into a room
or look at a pile of something..
File, stack, throw, give, store. Taking this to heart, I found myself with 20% of my
wardrobe for the 1st time as an adult. The sense of peace & freedom is palpable. From
not being able to concentrate for the stack of papers lying in a corner to feeling lighter &
more productive, my moods drastically improved when I got rid of them all.
Your environment is a function of you so the next time you procrastinate, look around
you and see if thereʼs a junkload of stuff sapping your energy. I urge you to purge!
The More You Need, The Less You Have. The Less You Need, The More You Have.
Resource: All the help you need to declutter & get organised (Unclutter.com)
Just for Fun: Wear a Tiara/Hat, grab a glass of vino & have a 15 min declutter party
Mantra: Iʼm supported by my environment! Everything I need is so easy to find.
Image: http://flashesofashes.blogspot.com/

Itʼs not a priority
Itʼs just not important enough!

Great! Hooray! What a relief to acknowledge that you could do it if you wanted, but it
just isnʼt important enough right now.
There is absolutely nothing wrong with this. When I said I

wanted to be fitter and healthier, I did, but it wasnʼt a priority
until a year later.
I did take action during that time but it just wasnʼt consistent
or effective so after a while I gave up.
Instead of guilting myself about it, I concluded that the time

wasnʼt right, other things took precedence and my body was
still relatively healthy so any consequences werenʼt going to
be long term. Then a year later I was ready, and it became way easier.
Similarly, if you say one thing and do another, check in and see if youʼre making
yourself do something you donʼt want to do and ask yourself why.
Hereʼs the thing. No matter how good something is for you, if youʼre flowing
resistance to it, youʼre treading water. You might as well be doing something you
REALLY want to do instead.
If there are consequences to your actions, youʼll either shape up or ship out but at least
youʼre making the choice consciously. Be empowered in your decisions and one way or
the other, youʼll do what you need to do.
Resource: Be bold and claim whatʼs important to you!
Just for Fun: Get the Internet Oracle to tell you what to do with your life (donʼt open
near children ;)
Mantra: I get to choose my priorities & do what I want to do. Itʼs ALL good!
Image: http://treybig.org

Trying to be Wonder Wo-Man
Gotta do it all right NOW!

This is what makes you look at a messy house and think you have to do it all, right now.
Or, more accurately, makes you utter unintelligibly articulate words like “^&^%^%^!”
Washing one dish is easy but you donʼt look at a sink of

dishes & think “Iʼll do just one”.
Instead you feel like you have to do it ALL instantly and along
with that, do the laundry, go grocery shopping, fold and put
the clothes away, dust the shelves, empty the garbage, look
like a million bucks, wipe snot off the kid & cook dinner.
Or if youʼre a guy, all the guy stuff you do.
Pha-ew! Is it any wonder you retreat like a bat in sunshine?

Listen up! You canʼt eat a whole pie without slicing it (well, I guess you caaaan if you
really want but oh gross!) so why do you try to do everything all at once?
In which you learn how to do it all, without hitting a wall:
• Baby Step your way - Tell yourself Iʼll do just ONE thing & mean it. Pick up one dish
& clean it. Chances are youʼll end up doing them all and that will be your 1st victory.
• Rack up the wins! Once youʼve had a baby win, give yourself 5 minutes to walk into
a room & do as much as you can. Then leave and attend to the next thing on your list.
Youʼll either flow into the task & spend more than 5 minutes, or go do something else.
• Use a timer to keep track of time if you need.
As a fellow adventurer says: You don't take "baby steps" for the distance they cover, but
to put yourself within reach of life's magic. Just like you don't hoist your sails to move
the boat, but to put yourself within reach of the wind. Love, The Universe, TUT.com.
! ! ! ! ! ! Image: http://www.asupermom.com/

A Note About Payoffs
PAYOFFS.
What do I mean by that?
If you did do what you said you would, things might change. On the surface of it youʼd
think great, thatʼs exactly what I want!
Your subconscious might have other thoughts.
Such as, if I really started earning $10,000 a month I might not be able to take time off,
Iʼd have to hire staff, Iʼd have to be more professional, hire an accountant, my partner
would think Iʼm working too hard, Iʼll have to start dressing better, Iʼd have to market
harder and network more to keep earning this level of income, this is too hard, oh dear
maybe I was happier when I was earning half the amount...
Youʼve just discovered many reasons why you “sabotage” opportunities to grow your
business, income, earn a bonus, etc.
This is also linked to the Upper Limit Problem I talked about earlier. “The ULP is the
human tendency to put the brakes on our positive energy when we've exceeded
our unconscious thermostat setting for how good we can feel, how successful we
can be, and how much love we can feel” - Gay Hendricks in The Big Leap.
Try this: Think of a dream or goal you have. Then write all the things that you think
would happen once that dream came true. Everything - the good, the bad, the ugly. This
will help you understand and identify any lurking limiting beliefs around your desire so
that they lose their power over you.
Awareness is the # 1 key to changing any behaviour and by identifying your

payoffs and consequences to inaction, youʼll set yourself up for success.
Of course, if you donʼt believe in self limiting thoughts, all the better!

Bonus! Case Study # 1
Writing this ebook! Letʼs start with some Very Important Stats:
Time Spent in Wanting to Write a Book: 12 months

Time Taken to Make a Commitment to Just DO It: A few seconds (helped by the fact
that Iʼd committed to writing for the Guy Finley book campaign by Aug 31st - see,
deadlines DO work. But use this technique sparingly so you donʼt become a stress ball!)
Time Taken to Write it: 12 months + 30 hours approx
A year ago I thought, “I really want to write a book”.

A year later, I was thinking “Why havenʼt I written this book yet”?
Probably MOST of the reasons on Page 4!
Fear: Scared it would be a big fat failure

Overwhelm: Didnʼt know where to start (what to write about, how to start)
Lack of Clarity & Focus: Strongly linked to the Overwhelm point
Not a Priority: I wanted to do it for reasons that werenʼt compelling enough
No Structure: Nothing like “write 5 minutes a day” or “gather a list of possible ideas”
Motivation & Fun: I did think it would be fun if I just did it to be creative and was pretty
inspired at the time, but all the other reasons scared me off.
Skills / Knowledge: I knew I was definitely equipped to write, just didnʼt have the
confidence to pull it all together.
Thinking I had to do it all at once: Forgetting that it starts with ONE step & thinking I
had to figure out what to write, write it, design it & structure it in one sitting. HA!
Baby Stepping: I decided to do sit down for 5 minutes and type out all my notes from
the procrastination call I did a year ago. I hadnʼt yet picked a topic but was considering
this. (In the past, I often wouldnʼt get started because I couldnʼt DECIDE what to pick).
After I typed out 2 pages, I thought, well Iʼll just turn it into an ebook, knowing I could
always change it (take the pressure off). Once I started, it just flowed. I wrote and
edited and prettified the ebook, spending 4-8 hours a day in the flow zone until..
Voila! Hereʼs your Great Guide to Gettinʼ Goinʼ ;) Ironic, much? Life is hilarious!

Bonus! Case Study # 2
A second case study on yours truly.
All my life, Iʼve hated the gym. Hearing the word exercise was enough for me to break
out in a cold sweat. Anything to do with exerting myself, was a big no no in my life.
L.A.Z.Y.
Thatʼs what they said. Yeah sure, just donʼt make me DO anything.
One day in 2003, I decided to attend a mountaineering course and

climb a 17,353 foot high peak. (This story is just to mention that
those 2 months were the extent of my entire exercise / gym life).
In 2009, I joined a gym for the 2nd time but after sponsoring it for an
entire year I sat down & asked a few hard questions. Like, why am I making myself
exercise when I donʼt want to go? Note: I didnʼt want to do any non gym stuff either.
What was behind this huge amount of procrastination?
I reeled off the # of reasons - Itʼs too hard, I donʼt have the energy, itʼs boring, I canʼt be
bothered, I say I want to be fitter but I guess I donʼt really care, I should go but I donʼt
want to.. ahhh!
Now, I know better than to force myself to do anything I donʼt love, so I stopped. Once I
was feeling good again, I pulled out a list of all my values, noting that “health / fitness”
wasnʼt on the list.
No wonder!
It wasnʼt a priority at all, so there was no way it was going to work on a

consistent basis (discipline can only take you SO far).
I rearranged my values to include that as # 1 on the list (because even though I resist
working out, I DO want to be fit) and included some new ones like Playfulness.
" " " " " " Image: http://www.freecommenttags.com

Case Study # 2 .. cont
Then I let the list be, looking at it and keeping it in the back of my mind every day. I still
didnʼt take any action, following my feel-good.
A few days later a friend and I started talking about work outs and cooking and how
much we both hated them but wanted the benefits they offer.
So we came up with a plan to be “structure buddies” (point # 8 - Get organised, create

structures), created a google doc to track our progress where we competed for Xʼs +
decided to cook together (Point # 5 - make it FUN!) so the person with the highest
number of Xʼs (times we went) would win a prize (Point # 4 - Find Inspiration).
Basically, I set myself up for success.
Iʼve never enjoyed waking up at 6:30 am and heading to the gym by 8am a few days a
week, losing 6 lbs in a couple of months and developing some killer triceps, until then!
The BEST part? Feeling ALIVE, vibrant and active.
The thing to remember here is, it all started with an Intention & then a commitment to
fitness. Once that was in place, creative ideas started popping up, structures helped
seal the deal & the fun factor made sure this plan was a hit.
Hereʼs a quick recap:
Identify what the holdup is - Which of those 10 (or other) reasons are tripping you
up? Lack of support? Fear? Not important enough? Donʼt know where to start?
Identify the Payoffs - What are you getting by staying stuck? If you donʼt start, you
donʼt fail? Security? Love? Can blame everything on low energy? Stay in comfort zone?
Decide what you want & commit to it - I want to be fit & dang it, I commit to it.
Take appropriate action - Make it fun! Get some structure. Get support.
Remember why this is important to you.
CELEBRATE! Acknowledge yourself, take a day off, do something luxurious.

Where to Find Me Online
I hope you enjoyed this ebook as much as I enjoyed writing it. Would love to hear from
you so please say HI! Email me at tia@coachtia.com.
Life Coaching to Rock Your World:

Website: Inspiration, empowerment, fun & passion at www.CoachTia.com
Facebook: Community of fellow adventurers at Your Life YOUR Way
Twitter: @TiaSparkles
Social Media for Business:

Website: SocialMedia for Coaches & Entrepreneurs www.TheSocialMediaHub.Com
Twitter: @TheSMHub
Ready for MORE in your life?

GREAT! If youʼre chomping at the bit to figure out who you wanna be and
what you wanna do when you grow up, i.e.,
* Find your passion & start living life on YOUR terms

* Start your own business & need help getting started
* Want to find a way to do everything you love
* Get clarity and focus on your purpose in life,
Check out my coaching package & shoot me an email.
Now that youʼve got the tools, itʼs time to figure out whatʼs
important to you and take Inspired Action towards the life of
your dreams. Are you ready? Letʼs go!
ps: Tell me you read this ebook to get a very special 15% off my fees
on your 1st monthʼs coaching (offer valid till Dec 2010) as my way of
saying THANK YOU for reading.

Super Secret Surprise Bonus!
I couldnʼt resist throwing this in for a wee surprise at the end.
Kinda like when you think the last cupcake was eaten an hour ago and then you find out
thereʼs one left after all (although HOW that got left would be a mystery to me, what
with my cupcake .. um..fondness).
Without further ado, hereʼs the audio recording of the 2009 Procrastination Call -
Overcoming Procrastination - Should you even try?

It was a really fun call with readers calling in to talk about their experiences and
thoughts on the matter so definitely listen to it for some great tips & ideas!
Plus, hereʼs a link to the Procrastination article I wrote exactly a year ago
Before you go, make a commitment to do

ONE thing today that youʼve been avoiding.
Take just ONE baby step towards it.
So .. whatʼs it gonna be? Get crackinʼ mate!

The End.
What! Youʼre still here!? Man youʼre some kind of procrastinator huh!
OK, far be it for me to make you do something you donʼt want so hereʼs my last gift to
you - the eternal procrastination game to beat all games.
ONLINE ........ BUBBBBBBLE WRAP!!!!
Adios!
Xoxo, Tia

CoachTia Procrastination Ebook

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PROCRASTINATION - Your Great Guide to Gettinʼ Goinʼ

Ten Things you simply MUST know if you want to

(Almost never written, fully experienced & edited by Tia Singh)

http://www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR WAY

The Yellow Brick Road, aka,

Procrastination is Your Friend Page 3

Digging In: What was that again? Page 4

Getting Clear: What your friend wants you to know Page 5

Opportunities in Disguise Page 6

Those Other Times Page 7

10 Reasons You Avoid Action + Whattodo with them Page 8 - 18

A note About Payoffs Page 19

Bonus ~ 2 Real Life Case Studies! Page 20 - 22

Whatʼs next? Connect Online Page 23

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Procrastination is your FRIEND.

Mr Procrastination needs no introduction.

For one, youʼre not alone.

For two, youʼre being served.

There are many productivity-and-getting-things-done kinda books out there, so in this

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

First off, let me ask you.

What kind of a friend are you?

Oh, the 1st you say?

Youʼve been a bad, bad friend to Mr P.

How very grown up of you indeed (and by you, I do mean me).

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Procrastination is a living, breathing, energy sucking or energy giving, funky,

And it has an agenda.

What do I mean by that?

Jus for fun, letʼs break up the word into 3 parts:

* Pro: being for something, skilled

What does that give us?

Procrastination = People & community for strength, greatness, depth, spirituality.

Now thatʼs a definition I can get on board with quite easily!

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Procrastination is your Intuition talking to you. It might do well to remember:

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Those Other Times

1. Make a list of everything you need to get done.

6. Check in with your body - what are you feeling? Where?

8. Take appropriate action to give yourself a leg up on it.

Something that feels good & is fun.

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

10 Reasons youʼre avoiding Action

Overwhelm (not knowing where to start, what to do)

Perfectionism (wanting A to be in place before B, wanting to look good)

Lacking Motivation (youʼre not inspired by that thing)

Stress (Overwhelmʼs sibling)

Inadequate Skills / Knowledge / Experience (Not good enough, canʼt do

Disorganization (no structures)

Not a priority (you havenʼt committed to it yet)

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Look Ma No Hands... Bam!

Mantra: I am enough, as I am. Iʼm living life out loud!

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Itʼs all TOO MUCH

The smart effective way to do it is take a project (eg: create a website)

Along the way, do remember what I call my Triple A of Zen:

Resource: I highly recommend a free 30 min guided peace meditation by Sanaya

www.coachtia.com Twitter: TiaSparkles Facebook: Your Life YOUR Way"

Look at me Iʼm Sandra Dee