Hello unique learners!
This is Yvette from RightWay and you are listening to a meditation about reducing procrastination.
This is already the fourth session of the Reduce Procrastination series.
And in this series we will discover what your procrastination is about,
What it serves and what strategies might help you.
Previously we made implementation intentions to reduce our procrastination,
Our thoughts and our behaviours.
And in this session we will do a different grounding exercise and more in-depth procrastination maintenance strategies.
So for now,
Sit comfortably,
Preferably with a straight spine.
And if you like,
You can close your eyes.
Go inwards.
We will do some deep breathing,
So try to breathe in through your belly and not your chest.
Your out breath should be longer than your in-breath.
So breathe in through the nose,
Hold it and breathe out.
Hold it.
Again,
Breathe in through the nose,
Hold it on the top and breathe out with a sigh.
Breathe in through the nose,
Hold it and breathe out with a more dramatic sigh.
Now place your right hand on your heart.
Cradle it and place your left hand above it.
Breathe in.
Feel your heart beating and breathe out.
Check your body.
How is your head doing?
And I'm not talking about the thoughts in it.
But how are the muscles in your forehead?
You may relax them.
In your jaws are you holding tension?
You may also release tension here.
And how is your thumb?
Now more downward.
How is your chest feeling?
Tight?
Breathe through it.
And your arms,
Are they tight?
You may relax them.
And now more downward from your belly to your hips,
Your lower legs.
Release them more tightness,
Tingling.
You may relax them.
Breathe in.
Hold it and breathe out.
Can you also feel your toes and your fingers?
Are you experiencing any tingling?
Well hello buddy,
Here I am.
And that's what the next strategy is all about.
Willpower is just a limited resource.
The more we have already had to exercise self regulatory strength,
The less we will maintain that strength in a new task.
But this effect is eliminated if it is for a task we feel highly motivated to do.
For example it has a higher level of interest to us and we feel more energized to do it.
But successful goal pursuit depends on us moving past these momentary feelings of perception,
Of depletion.
We need to be able to transcend the feelings of the moment in order to focus on the overall goals and values.
And what helps us master or restore our willpower or strength?
Well,
Ground yourself.
Be in your body.
What is really going on?
What emotions are you feeling now?
Sadness?
Anger?
Fear?
Happiness?
Acknowledge them,
Label them but don't try to dwell in them.
And the reason why I am asking what your emotions are is that even though we don't want to dwell in them,
It's important to know what's going on.
Because I know that I can't write or work when I experience such high levels of anxiety.
And then just quickly connecting to your body,
Giving it space will release the tension and reduce anxiety and that will help you to be better prepared for procrastinating thoughts and behaviors.
And how is your energy level?
Please remember to be kind to yourself and that willpower is like a muscle.
The more we exercise it,
The stronger it gets.
However,
Self-regulation is harder later in the day when we are more tired.
So be strategic about when you do the tasks that are more difficult for you to stick to.
What can help is if you use your implementation intentions,
For example if.
.
.
Then.
.
.
To trigger you into action even when you don't feel like it.
Our motivation has a significant effect on our self regulatory strength.
So being clear about your goals and values and finding ways to keep this very alive can help us not to give in to our quote on quote feel-good temptation that takes us away from our task at hand or in other words procrastinate.
So here is my exercise for today and I often call this the purpose post-it.
You can write this down or make a mental note and write it down later on a post-it.
I would like you to think about why you are writing or doing this task you are procrastinating about.
Because I know my clients struggle with writing their thesis,
Dissertation and procrastinate and then I ask them but why do you write?
And I get answers like yeah I want to graduate but is that really a good motivation for you?
Why are you really doing it?
What are your life intentions and what is your life purpose?
Have a moment to think about it.
Are you doing this for yourself or your significant others?
And if you can try to make it into one sentence or a short abbreviation you can hang on your fridge or bathroom mirror to remind you why you are really doing it.
I know I needed a reminder when I was writing my PhD thesis and not just I want to graduate but what and why am I really doing it?
So yes unique learners this was already the fourth session of our reduce procrastination series.
Feedback is always welcome and I hope you enjoyed this series and let's see if more will be revealed about your procrastination.
For now I wish you a lovely day.
Namaste.
