How To Do the Things You’re Afraid Of

You put a task on your list, mark it as important, and set a deadline. Yet you keep procrastinating.  Sounds familiar? You’re not alone. I see this all the time with my coaching clients, from new graduates to seasoned leaders. 

Procrastination isn’t laziness. It’s self-protection. Our brain’s job is to keep us safe, not to achieve the greatness or fulfillment we desire. So, we rationalize: I’m too busy; I’m overwhelmed; I’m not ready. But here’s the truth: hesitation is just a story we tell ourselves. And the good news? We have the power to rewrite it with these twelve proven strategies.

1. Reframe the Discomfort

Feeling scared, nervous, or uncomfortable? That doesn’t mean you’re on the wrong path.  In fact, it’s a sign you’re on the right one. Brené Brown, a research professor and author, defines vulnerability as emotional exposure, uncertainty, and risk.  These are the things our instincts tell us to avoid. But here’s the catch: vulnerability is the gateway to everything we truly want. The leader who steps into the unknown despite the fear of criticism or rejection is the one who grows. So, the next time discomfort creeps in, don’t retreat. Instead, lean in. On the other side of vulnerability lies everything you’ve been working toward. Ask yourself: What does leaning into the discomfort look like? 

2. Visualize getting it done

Our brains are wired for fear. Left unchecked, they’ll fixate on everything that could go wrong and convince us that failure is catastrophic. But we don’t have to listen. Instead of letting your brain spiral into worst-case scenarios, shift your focus. Ask yourself: What do I really want? What’s the best that could happen? How would I feel if I did this? Who would I become on the other side?  When we anchor ourselves in who we want to be, we can reverse-engineer success, and start embodying that version of ourselves today. Imagine you’ve already achieved everything you’ve ever dreamed of and you’re confident and self-actualized.  How would that version of you show up today? Start there.

3. Name the cost of not doing it 

Take a moment to consider what procrastination is truly costing you. How does delaying important tasks or decisions affect your career, stress level, happiness, health, and how you view yourself? Research shows that we often fail to accurately evaluate the status quo, and we overlook the hidden consequences of inaction. Not taking action—while blaming ourselves for it—is like having too many apps running in the background of your phone, slowly draining your energy without you realizing it.  Instead of assuming things will stay the same, get clear on the real cost of putting things off. Ask yourself: What opportunities am I missing? What is the true price of staying stuck?

4. Tell others about it

Research shows that we’re far more likely to follow through on a task when we share it with others. Why? Because most of us don’t want to look foolish, lazy or flaky.  When we say out loud, “I’m going to do X,” we create a sense of accountability that makes us more likely to take action.  Ask yourself: Who can I share my goal with? Who will support me in staying committed?

5. Do the first step

When we’re overwhelmed, breaking a big task into small, manageable steps can make all the difference. Think of any challenging action as a game of dominoes—once the first small domino falls, it sets off a chain reaction. The key is to start with the easiest step, one that requires minimal willpower or resistance. Instead of saying, “I need to finish that big presentation for the board,” start with, “I’ll jot down three key ideas.” Instead of “I need to have a difficult conversation with a colleague,” begin with, “I’ll write down a few words that describe how I want to show up at the meeting.”  Taking that first smallest action builds momentum, making it far more likely that you’ll follow through.  Ask yourself: What is the tiniest step I can take today to move forward on my goal?

6. Celebrate your wins

Dopamine—the brain’s feel-good chemical—fuels motivation. Completing small steps and celebrating them reinforces positive habits, making it easier to keep going.  Finished coming up with your key points for a presentation? Take a walk.  Sent the dreaded email?  Grab a coffee.  Small rewards keep you moving forward. Ask: How can I celebrate taking the first small step?

7. Ask for help

You don’t have to do it alone. Seeking feedback, accountability, or support isn’t a sign of weakness—it’s a sign of strategy and strength.  Surround yourself with people who believe in you, challenge your negative self-talk, and push you forward. And as a bonus? Reaching out for help doesn’t just benefit you as it relates to your specific goals. It also builds trust and deepen connections with others.  Ask yourself: Who can I turn to for support?

8. Shine a light on your fear

If you’re still feeling stuck, take a step back and ask yourself: Why does this task feel hard? Why am I resisting it? What’s the worst that could happen? Naming our fears is the first step to moving past them. One of my clients struggled with delegating. A few layers of “why” revealed her real concern—she worried that her team wouldn’t do the job well, and she’d have to hold them accountable. Once we identified those fears, we developed a strategy to address them, ultimately getting the results she wanted.

9. Remember your past wins

Think of a challenging task you’ve successfully handled in the past. What steps did you take to accomplish it? Reflecting on past successes can help you create a game plan that works for you and remind you of what’s possible. To expand your thinking, ask yourself: If I knew I could figure this out and could face anything, what new ideas would I have? If I knew I couldn’t fail, what would I do? If money, resources, and time were unlimited, how would I approach this? You already have the resilience, creativity, and determination to achieve your wildest dreams. Trust yourself and take the first step.

10. Redefine success

A task can feel impossible when we expect perfection from the start. A more effective approach is to accept that mistakes and imperfections will happen, and trust that we can handle them.  Afterall, success is about committing to the journey, even when things feel uncomfortable or don’t go as planned.  It means taking action and learning from failures, rather than not taking any action at all.  As Winston Churchill said, “Success is stumbling from failure to failure with no loss of enthusiasm.”  Ask yourself: How can I detach from the outcomes and focus on what is in my control? 

11. Create a system

Research shows that having a system helps you stay on track and resist distractions. One of my clients struggled with reaching out to contacts to grow her business. The turning point came when she committed to a specific number of outreach attempts per week. To keep herself motivated, she also created a rejection jar—each time an outreach didn’t lead to her desired outcome, she dropped a marble into the jar. Instead of seeing rejection as failure, she reframed it as progress. And in the end, she celebrated the wins she achieved along the way. Consistency, not perfection, is what drives results. Ask yourself: What one new system could help you move forward?

12. Keep doing it

James Clear, author of the book Atomic Habits, highlights the power of small improvements: a 1% improvement each day compounds to make you 37 times better over a year.  The same applies to fear. The more you face what scares you, the less power it holds over you. Take learning to ride a bike. You could read countless articles, analyze the physics, and map out strategies to avoid falling. But none of that will actually teach you to ride. Progress happens when you get on the bike, wobble, fall, adjust, and repeat. Action is what truly moves you forward.

The Bottom Line

Fear isn’t a stop light. It’s a yellow or green light. The question isn’t whether you’ll feel afraid—it’s what you’ll do with that fear.  Will you let it hold you back? Or will you move forward anyway? The latter is the surest way to accomplish the big dream you’ve always wanted.

Please reach out to me if you need professional assistance with this matter. Drop me a note through the Contact page if you have any questions.