How to Overcome Procrastination and Boost Motivation: A Holistic Guide for Women Ready to Thrive

A Holistic Guide to Finding Motivation and Taking Action

You know you need to begin, you know that it will be good for you, the new exercise routine, career move, self-care routine or relationship.

You have been meaning to make the changes for some time now, but still here you are, in the same position, thinking the same thoughts.

You tell yourself you’ll start tomorrow. Then the next day. Then the one after that. A task that once felt simple, one that you wanted to start, you were so excited about, now feels heavy, almost too big to hold.

And in the background, a familiar whisper starts to build
“Why can’t I just get on with it?”
“What’s wrong with me?”

We have probably all been here, I know I have, but here’s the truth: nothing is wrong with you.

You aren’t broken, useless or lacking drive and motivation; all of these flaws you have been telling yourself.

Procrastination is not a flaw in your character; it’s a signal from a part of you that’s feeling overwhelmed, unseen, scared, or simply tired of pushing.

As women, we carry emotional and energetic loads that rarely get acknowledged. And when those loads build up, motivation naturally begins to fade.

Not because we don’t care, but because we’ve been caring for everything and everyone for too long without tending to ourselves.

The drive that was once there fades as everything else seems more important; your needs begin to take a back seat.

You begin to feel that you are stuck, lost, lacking purpose, and there is no way out of this mire. This is where a holistic approach changes everything.

Why Women Procrastinate: Understanding the Root Causes Holistically

If you have found yourself in a period of procrastination, you aren’t alone and is isn’t as simple as being lazy as many people seem to believe.

Procrastination arises for a variety of interconnected reasons that go beyond simple laziness or poor time management. To get to the bottom of why this is occurring, holistic coaching is an effective tool.

Understanding the root causes involves recognising emotional, psychological, and societal factors such as perfectionism, fear of failure, and deeply ingrained gender roles that can lead to self-doubt or overwhelming pressure.

How many times have you felt under pressure because you are a woman? Having to deal with many issues connected to family life that seem to bypass men entirely?

Then there is the physiological factor. Hormonal fluctuations, stress, and the often multitasking demands placed on women can also drain physical and mental energy, making it harder to focus and take action.

Addressing procrastination effectively requires a softer, more compassionate approach, which considers these diverse influences.

Enabling you to identify internal blocks and develop strategies that align with your unique life circumstances and goals.

Procrastination isn’t a lack of discipline. It’s often a reflection of your emotional state of mind. Look at the list of a few examples for procrastination and see which ones hit for you;

• You’re exhausted in ways no one can see

• You’re carrying expectations that were never yours to begin with

• You’re afraid of failing or being judged

• You feel disconnected from your own purpose

• You’ve been running on empty for far too long

I see this in my coaching practice. One client once described procrastination to me as “moving through fog.”

You know you want to get things done, but your energy just won’t rise to meet the task.

When you see procrastination through a compassionate lens, the fog begins to lift.

Simple, Science-Backed Strategies to Break Through Procrastination

So you have realised procrastination isn’t the best friend of laziness. You have come to appreciate all of the demands that life has thrown your way, and yet you still have those dreams you have been meaning to work on for the longest time.

So, here’s where things get practical. This is where the coaching tools I use with clients come into their own.

They work, they are science-backed, and they are easy to fit into your life without you needing to change everything and everyone.

In a nutshell, these techniques are simple to start but powerful in impact:

✅Top Tip - You don’t need to force yourself into harsh routines. What you need is compassion, clarity, and reconnection.

1. Start small, smaller than you think.

You aren’t going to make major changes if you rush into everything with giant projects in mind.

Your mind won’t be ready for drastic changes, and you will fail at the first hurdle and give up. Instead, choose the tiniest possible starting point.

This way, your nervous system relaxes, and momentum grows.

• Two minutes of writing.

• One drawer.

• One email.

• One ten-minute walk a day.
  

2. Give your body a moment to reset

Procrastination often comes from being stuck in freeze mode. You know you want change, but you're stuck in a cycle. Try these techniques;

• A slow, grounding breath

• A short walk

• Stretching your shoulders

• Placing a hand on your heart

• A 30-second “shake out” to release tension

3. Reconnect with the woman you’re becoming, or the woman you used to be

Ask yourself:
“What would the version of me who feels clear and confident do next?”
Let her guide you.

4. Match tasks to your natural energy

Everybody works at a different time and place. Ignore what the influencer on Instagram is telling you, remember “You do You”. Work at your time and your pace. There’s nothing wrong with you if you can’t focus at 8 am. Do your deep work when your energy rises. Save simple tasks for when it dips. These small, simple shifts create lasting change.

Here’s how holistic coaching helped Emily;

“I really needed someone to help me regain control of my life after a few tough years. The sessions that I have spent with Sharon have turned my life around and got me back on track in the direction I need to be.” - Emily Page

Motivation That Actually Lasts: Holistic Tools to Transform Your Daily Life

Motivation that actually lasts is rooted in clear, meaningful goals and a strong sense of purpose. It goes beyond fleeting excitement and relies on consistent habits combined with self-awareness to keep you moving forward even during challenges.

Building intrinsic motivation, where your actions align with your values and passions, creates a sustainable drive that doesn’t fade with external circumstances. By regularly reflecting on your progress and adjusting your approach, you create a resilient mindset that supports long-term growth and fulfilment.

✅Top Tip - Motivation grows when you feel aligned, not pressured.

Start to integrate these holistic tips into your day, and you will start to cultivate the motivation you need to succeed.

1. Honour your values

We all live our lives by our core values, and when they align with what we are doing, everything falls into place much better. You will feel more energised and motivated when your values run smoothly with your life.

It collapses when you’re doing what you “should” rather than what your mind and body want to do. Start living your life in the way you want, and you will feel the motivation and happiness come flooding back in.

2. Work with your natural cycles

Your emotional, hormonal, and energetic rhythms matter. You will know how hard it can be when you are feeling tired and cannot get anything done.

You have inbuilt natural cycles that you need to work with rather than against. When you stop fighting them, productivity feels more like flow than force.

Listen to your body, nourish it and take care of it.

3. Create accountability with someone who is there for you

Accountability can be your biggest strength in getting motivated, but this isn’t discipline through shame and commands.

It’s support through connection, through someone having your back and offering you the support you need when you need it.

This could be a coach, a friend, a circle of women. Someone who helps you remember what you’re capable of, and wants you to achieve the things they know you are capable of.

4. Celebrate your wins, however small

Every step counts. Whether they are tiny steps or large strides, they all add up in the end.

These steps will build your confidence, demonstrate what you can do and show you that you are going in the right direction, even when times feel tough.

Each step is a step closer to getting what you want from your life, on your terms. Celebrate everyone and keep reminding yourself, you are worth it, you are capable, and you’ve got this.

How a Holistic Life Coach Can Support Your Motivation Journey

It can be hard doing this on your own, and that is where a holistic life coach can help you. A holistic life coach is there to support your motivation journey by addressing your mind, body, and spirit to create balanced and sustainable progress.

They help you identify the underlying beliefs and habits that may be hindering your progress, while encouraging self-awareness and positive mindset shifts. By providing personalised strategies that integrate emotional well-being, physical health, and goal-setting techniques.

A holistic coach ensures you stay inspired and resilient through challenges.

This comprehensive approach not only boosts motivation but also creates long-term commitment to your personal growth and success.

When you’re caught in procrastination, it’s hard to see yourself clearly. A holistic life coach helps you uncover the emotional blocks beneath the surface and guides you back toward clarity, flow, and grounded motivation.

Together, you can:

• Explore the deeper roots of avoidance

• Reconnect with your purpose

• Build healthy habits that feel nurturing, not punishing

• Release perfectionism

• Create accountability that feels like support, not pressure

You don’t need to push harder; you just need someone pushing in the same direction as you.

Conclusion

Overcoming procrastination and boosting motivation are essential for you to thrive in every area of life. This holistic guide emphasises the importance of understanding the root causes of procrastination, whether they stem from fear, perfectionism, or lack of clear goals.

By adopting practical time management techniques, setting achievable daily objectives, and cultivating a positive mindset, you can break free from the cycle of delay and self-doubt.

Incorporating self-care strategies, such as mindfulness and regular exercise, further supports mental clarity and sustained energy levels.

Accountability, whether through life coaching or supportive peer groups, can provide the necessary encouragement and focus to maintain progress.

Ultimately, success in overcoming procrastination lies in consistent action, embracing setbacks as learning opportunities, and continuously realigning personal values with daily habits.

This guide offers you actionable steps tailored for seeking motivation, resilience, and balance in your personal and professional life.

By committing to these practices, you can confidently move forward, achieve your goals, and experience lasting fulfilment and empowerment.

Taking control today means embracing a future where procrastination no longer hinders growth, and motivation naturally propels success.

Imagine where you will be a year from now and the life you will be living by taking these steps, committing to yourself and believing in the strength and resilience you have to get there.

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