Procrastination is a common challenge that can hinder productivity and create unnecessary stress. Whether it’s delaying work tasks, putting off personal goals, or avoiding difficult decisions, procrastination can negatively impact both your personal and professional life. Fortunately, mindfulness offers powerful tools to help you overcome procrastination and achieve your goals with greater ease and focus. This article explores how mindfulness can be applied to combat procrastination, providing practical strategies and insights to help you “get on with it.”
Understanding Procrastination
What is Procrastination?
Procrastination is the act of delaying or postponing tasks or decisions, often opting for short-term comfort over long-term goals. It’s a behaviour many struggle with, leading to feelings of guilt, anxiety, and frustration. Understanding why we procrastinate is the first step in overcoming it.
The Psychology Behind Procrastination
Procrastination is often linked to negative emotions, such as fear of failure, perfectionism, or a lack of motivation. According to a New York Times article, procrastination is not just about self-control but also about mood management. These emotions can cause individuals to avoid tasks that seem overwhelming or unpleasant. The instant gratification of doing something easier or more enjoyable can create a temporary escape from these negative feelings, reinforcing the habit of procrastination.
Common Causes of Procrastination:
- Fear of Failure: Avoiding tasks due to the fear of not meeting expectations.
- Perfectionism: Delaying tasks because of the need to perform them perfectly.
- Lack of Motivation: Struggling to start tasks that seem tedious or uninteresting.
- Overwhelm: Feeling overwhelmed by the size or complexity of a task, leading to avoidance.
How Mindfulness Can Help Combat Procrastination
What is Mindfulness?
Mindfulness is the practice of being fully present and engaged in the current moment, aware of your thoughts, feelings, and surroundings without judgement. By cultivating mindfulness, you can develop greater self-awareness and control over your actions, helping to break the cycle of procrastination.
Ailsa Frank author and hypnotherapy habit coach says:
“The point of mindfulness is to connect with yourself and your surroundings to help ground yourself in the moment. When you are procrastinating you may find yourself stressed thinking about what you should be doing. Try focusing on small details of the feeling of being in your body and the space around you. Take a few deep breaths then say ‘I can do this. I am doing this. I am getting it done, done, done’. Pick one doable task followed by another. Start creating a habit of doing.”
The Connection Between Mindfulness and Procrastination
Mindfulness can help address the underlying emotions and thought patterns that lead to procrastination. By becoming more aware of your tendencies to avoid tasks, mindfulness enables you to make conscious decisions rather than acting on autopilot. It also helps you to manage stress and anxiety, which are often triggers for procrastination.
Benefits of Mindfulness for Procrastination:
- Increased Self-Awareness: Recognising when and why you procrastinate.
- Reduced Stress and Anxiety: Managing the emotions that contribute to avoidance behaviours.
- Improved Focus and Concentration: Staying present and engaged with tasks.
- Better Decision-Making: Making intentional choices rather than avoiding tasks.
Practical Mindfulness Techniques for Overcoming Procrastination
1. Mindful Breathing
Mindful breathing is a simple yet effective technique to centre your mind and reduce anxiety, making it easier to tackle tasks you’ve been avoiding.
How to Practise Mindful Breathing:
- Find a quiet place and sit comfortably.
- Close your eyes and focus on your breath, noticing the sensation of air entering and leaving your body.
- If your mind starts to wander, gently bring your attention back to your breath.
- Practise this for 5-10 minutes before starting a task to clear your mind and prepare yourself mentally.
2. Body Scan Meditation
Body scan meditation involves focusing on different parts of your body, helping you to release physical tension and become more aware of how procrastination affects you physically.
Steps for Body Scan Meditation:
- Lie down or sit comfortably and close your eyes.
- Starting from your toes, focus on each part of your body, noticing any tension or discomfort.
- Slowly move your attention upwards, all the way to your head, relaxing each part as you go.
- This practice can help you feel more grounded and ready to take on tasks with a calm, focused mind.
3. Mindful Planning
Mindful planning involves taking a moment to reflect on your goals and priorities before diving into your tasks. This helps ensure that your actions align with your long-term objectives.
How to Practise Mindful Planning:
- Begin each day by reviewing your to-do list. Take a few minutes to breathe and centre yourself before deciding which tasks to prioritise.
- Ask yourself why each task is important and how it contributes to your overall goals.
- Focus on one task at a time, committing fully to completing it before moving on to the next.
4. The Five-Minute Rule
The Five-Minute Rule is a technique that encourages you to start a task for just five minutes. Often, the hardest part of overcoming procrastination is getting started. By committing to just five minutes, you can overcome the initial resistance and build momentum.
How to Use the Five-Minute Rule:
- Choose a task you’ve been putting off and commit to working on it for just five minutes.
- After five minutes, decide whether to continue or take a break. More often than not, you’ll find it easier to keep going once you’ve started.
- This technique can be particularly useful for tasks that feel overwhelming or tedious.
5. Using Mindfulness to Break Down Tasks
Breaking down large tasks into smaller, manageable steps can make them less daunting and easier to tackle.
Steps to Break Down Tasks Mindfully:
- Identify the task you’ve been avoiding and break it into smaller components.
- Focus on completing one small step at a time, bringing your full attention to that specific task.
- Celebrate each small achievement to build positive reinforcement and motivation to continue.
6. Reframing Your Thoughts
Reframing is a mindfulness technique that involves changing the way you perceive a task. By shifting your mindset, you can reduce the negative emotions associated with procrastination.
How to Reframe Your Thoughts:
- When you notice negative thoughts about a task, pause and take a deep breath.
- Ask yourself how you can view the task differently. For example, instead of thinking, “This is too hard,” try reframing it as, “This is an opportunity to challenge myself and grow.”
- Practice gratitude by acknowledging what you will gain from completing the task, whether it’s learning something new, helping others, or achieving a personal goal.
7. Mindful Breaks
Taking regular, mindful breaks can help prevent burnout and keep you focused. These breaks should be intentional and designed to refresh your mind and body.
How to Take Mindful Breaks:
- Set a timer to remind yourself to take a break every 60-90 minutes.
- During your break, step away from your work and engage in a short mindfulness activity, such as a brief walk, deep breathing, or stretching.
- Use this time to recharge, allowing yourself to return to your tasks with renewed energy and focus.
8. Using the Feel Amazing App
The Feel Amazing app offers guided recordings such as ‘Get On With It’ that can support you in overcoming procrastination by incorporating mindfulness and self-hypnosis techniques. These sessions are designed to help you build mental clarity, reduce anxiety, and enhance focus.
Why Use the Feel Amazing App:
- Guided Hypnotherapy: The app offers sessions that target procrastination, such as ‘Get On With It’ helping you reprogram your subconscious mind to prioritise tasks and avoid delays.
- Mindfulness Practices: Access mindfulness exercises that help you stay present and focused, reducing the urge to procrastinate.
- Convenient Support: The app is accessible anytime, making it easy to integrate mindfulness practices into your daily routine, especially when you need a quick boost of motivation.
Conclusion
Procrastination is a common challenge, but with the help of mindfulness, you can develop the awareness and strategies needed to overcome it. By practising techniques such as mindful breathing, mindful planning, and reframing your thoughts, you can break the cycle of procrastination and achieve your goals with greater ease. Remember that progress takes time, and it’s important to be patient and compassionate with yourself as you make these changes.
For additional support, the Feel Amazing app offers guided recordings such as ‘Get On With It’ designed to help you manage procrastination and build a more productive, focused life. Give it a try and discover how mindfulness can transform the way you approach your tasks and goals.
