Navigation Psychology

02/23/2024

You’ve likely heard of fight, flight, and freeze.

But what about fawn?

If you describe yourself as a “people pleaser,” you’ll likely relate to this concept.

Fawning is a term used with trauma and stress responses, or how we instinctively react to perceived threats and challenges.

The fawn response involves a strong desire to please others, seek approval, and avoid conflict. We tend to prioritize the needs of others over our own, often to an unhelpful extent.

Most of us show fawn responses at times. And healthy coping involves using each of the Four Fs when they’re necessary. After all, these responses are intended to help protect us from danger.

But issues can come up when we become entrenched in repetitive patterns. When we constantly default to habitual reactions even when they’re not serving us well.

I’ve noticed lots of overlap between fawning and perfectionism. While they’re separate concepts, they share some key things in common.

In my latest article, I explain how fawn responses connect with perfectionism. And offer 6 tips on moving away from fawning as a go-to response, so you can more flexibly handle difficult situations.

The fawn response to stress and trauma involves a strong desire to please others. Get 6 tips on moving away from fawning to more flexibly handle difficult situations.

12/30/2023

Should you set a new year's resolution?

There’s nothing like a fresh start.

We’re often motivated to make changes around certain milestones, like the start of a new day, new week, or new year.

Of course, the most famous fresh start involves setting new year’s resolutions. The age-old tradition of reflecting on the year past and declaring your intentions for January 1st.

Identifying clear goals is super helpful for promoting change. And you can take advantage of that “fresh start” mindset to inspire you into taking action this year.

But there are major stumbling blocks people can hit when it comes to setting new year’s resolutions. Especially when you struggle with perfectionism.

In my latest article, I share:
🎉 Some surprising stats on new year's resolutions - are they actually effective?
🎉 5 traps to watch out for when setting resolutions with perfectionism
🎉 5 tips for setting effective goals no matter the time of year

https://www.navigationpsychology.com/blog/perfectionism-resolutions

Wishing you a happy new year!

Avoid these common mistakes when it comes to setting new year's resolutions with perfectionism

09/28/2023

Procrastination takes a lot from us 😞

Sometimes these costs are pretty concrete. Like recently when I put off returning something I didn't want, then couldn't get my money back.

The costs can also be subtle and add up over time, like carrying the mental weight of whatever we're avoiding.

Here are some of the internal and external costs of procrastination 💸

External Costs

✳ Negative outcomes at work or school. Like if you're missing deadlines or making mistakes when rushing to finish something

✳ Financial costs. Such as paying late fees or waiting on your tax return after you delayed filing

✳ Strained relationships. Your relationships can be impacted if you're cancelling plans to get things done last minute, leaving other people to finish tasks that you put off, or avoiding uncomfortable but important conversations

✳Missed opportunities. Like a great job you never applied for or the novel you've been meaning to write

Internal Costs

✳Negative emotions such as frustration, anxiety, or overwhelm

✳ Frequent self-criticism, like if you're beating yourself up for procrastinating again
✳ Increased risk for mental and physical health concerns, including anxiety, depression, poor sleep, and cardiovascular issues

Tired of paying so much for procrastination?

Check out my new course, Get Things Done Not Perfect:
https://www.navigationpsychology.com/procrastination-course

I'm sharing practical strategies for working through procrastination and perfectionism. The goal is to help you move from feeling stuck to taking action.

Watch short video lessons with the key info you need to get started, then apply your new skills through guided workbook activities.

The course is available for an early-bird price of $150 CAD until October 3rd, when price will increase to $200 CAD.

09/13/2023

My history with procrastination and perfectionism...

In all my years as a university student, I rarely handed assignments in before the due date.

I’d always get things in on time. But as close to the deadline as possible.

There were a few times when I submitted stuff *just* before the cut-off, desperately hoping my computer wouldn’t melt down at the last minute.

It wasn’t that I didn’t care about my work. Exactly the opposite! I felt SO MUCH PRESSURE to get perfect grades.

I convinced myself that any other outcome meant I was a failure.

I was totally overwhelmed whenever I sat down to work.

I’d predict worst-case scenarios, obsess over every detail, and worry about making even the *smallest* mistake.

I put things off so that I didn’t have to think about them anymore. Told myself I’d get to the assignment later. That I needed more time, information, or energy before I could start.

But time would pass, nothing would get done, and I’d feel even more overwhelmed.

Procrastination has been a huge part of my relationship with perfectionism.

And from the feedback I’ve had from my blogs, emails, and Instagram posts, lots of you can relate.

I’m excited to let you know that I’ve put together a new self-guided course.

It’s filled with actionable tips and concrete info on how to work through procrastination and perfectionism, delivered through short videos and a fillable PDF workbook.

My goal is to help you get things done, not perfect.

Click this link to join the waitlist now: https://www.navigationpsychology.com/procrastination-waitlist

You’ll be the first to get all the details, including a time-limited introductory price.

And stay tuned for more content on perfectionism and procrastination. Whether you take the course or not, I’m excited to share more on working through these issues.