A Practice For Moving Through Procrastination

This practice will help you to notice and gently let go of old habit energy that is keeping you stressed, with tiny actions taken with oodles of self-compassion. As you do this practice over and over you will naturally grow in your understanding of procrastination as an old brain stress response which in itself causes more stress and anxiety. No judgment, no 'shoulding', just deepening awareness and gentle small steps away from procrastination as you work with your brain to lay down a new neural pathway.

Transcript

This practice is evidence-based and results-focused,

But it is not a magic pill.

The invitation is to engage in this practice over a period of time,

Over and over as you build your muscle of well-being and resilience,

Leaving habit energy of procrastination behind.

The practice uses two simple resources.

The first is a time management technique called Pomodoro.

Pomodoro understands that our brain loves a single focus,

Not the multitasking,

Dissipated energy we often live from in 21st century living,

Focusing on one thing.

Pomodoro also understands that our brains love a break.

So this practice is all about choosing one task focusing on that for a period of time and then allowing the brain to have a break.

The second element in this practice is self-compassion,

A really challenging skill for those of us who are carrying too much stress to embrace and develop.

So here's how we do it in this practice.

As we're focusing on one task,

We notice what is happening in us and we intentionally begin to bring some kindness to ourselves in that noticing.

Just responding to whatever is happening with kind,

Caring,

Supportive words that we might more easily bring to another person.

It's really significant that in the second wave of evidence-based mindfulness,

That in the second wave of evidence-based mindfulness,

The most important resource,

The most impactful,

That which really supports us over busy,

Overstretched 21st century human beings is this practice of self-compassion.

So that's it.

The practice that will take you from blind,

Unhelpful habit energy of procrastination to open awareness,

Small action taken with oodles of self-compassion using the Pomodoro understanding of our brain.

Our brain loves a single focus.

Our brain loves a break.

So let's do it.

I invite you to,

First of all,

Identify a task.

It might be a routine household task or a work project that needs attention.

Or it could be something to support your own well-being,

Some journaling,

Some self-care.

So take time,

Identify one task,

And then we invite the brain to focus on just this task for a period of 25 minutes.

I invite you to get a timer on your phone or a clock and set the time for 25 minutes.

Take the first couple of minutes to settle,

Noticing your feet on the floor,

Focusing on your breath,

Allowing the body to settle and to relax.

And then begin.

You're focusing on one task for 25 minutes.

And during this time,

Noticing what is happening in you.

And each time you notice distraction,

Doodling,

Not focusing on the task,

See what kind of words you can bring.

Showing care and concern and taking a light approach.

When the 25 minutes is up,

The timer goes off.

I want you to answer these three questions.

In a journal or on a page,

Whatever way works for you.

The first question,

Where am I now?

What's happening in my mind,

In my body,

In my emotions?

Question number two,

How will I show self-compassion?

How will I show self-compassion,

Care and kindness for myself in this moment?

Be as specific as you can.

And the third question,

What am I taking away with me?

When you've answered these questions,

The invitation then is to give your brain a break.

How would your brain know it was on a break?

Would you be making a cup of tea,

Stroking a fur baby,

Stepping outside into nature?

Would you be listening to some favorite music,

Taking a long luxury stretch or dancing?

It's really helpful to choose just one or maybe two brain breaks to use in this practice.

Our brains also love ritual,

So our brain will quickly get the message,

Oh,

We're stepping back from that single focus and now we're in playtime,

We're in rest time.

So choose the brain break that seems natural to you and commit to it.

So there you have it,

A simple practice that helps you become more aware of unhelpful habit energy of procrastination and to begin with beautiful,

Small action to develop a new relationship with stress,

Overwhelm,

And burnout,

As you focus more on blossoming into your own perfectly imperfect self.

You might also like to join my regular lives here on Insight Timer.

You might also like to join my regular lives here on Insight Timer,

Where we come together as a community for accountability and support as we leave procrastination behind while we build robust resilience and real self-compassion.

Transcribed by https://otter.

Ai

Reviews

Wonderful idea, thanks. I shall start from tomorrow morning. Im of the understanding that after the 25 minutes of focusing, we would rest our brain for 25 minutes too? Or is a specified break time irrelevant?

Thank you for this wonderful insight Dee, namaste 🙏🏾☀️

So happy to have found this. I find it so helpful listening to you even though I already know your method. It inspires me to be fully in practice.! Off for my 25 minute session. I’ll be dancing after.
Thank you,Dee 🙏🏼

Very informative- looking fwd to using this method!!

I like this but need to ask a question.
Is the objective to sit and focus on the ‘task’ or to physically do the ‘task’ for 25 mins ?
Grma 🙏🏼

Grma Dee for the explanation and invite. I live in Australia and would love to join your LIVES, however timing is not suitable for me. 🌿🙏🏼🌿