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COURSE

10-Day Mindfulness Course To Beat Procrastinating Behavior

With Yvette Vermeer

Are you experiencing procrastinating behavior and want it to stop? Do you think it is difficult to start something or to finish some work? Then I am happy to share with you this 10-day course on Insight Timer, which enables you to stop procrastination with the help of mindfulness. I am Dr. Yvette Vermeer and a researcher, lecturer, and most of all former procrastinator. I know what it is like to have procrastination negatively impact your work and private life. In this course, you will learn more about procrastination and how meditation can help you with that. We will discover where the procrastinating behavior comes from and what you can do about it. Every day includes a practical tip and a short meditation practice. An important part of this course is that you can share your experience in the course classroom with your accountability buddies.

Learn more about procrastination, where it comes from, what you can do about it, and how meditation can help you overcome it on your way to a more fulfilling life.

10 Days

2.5k students

4.8 stars

12 min / day

English

About this course

The Work

Anti-Procrastination

Inner Critic Reframing Practice

Meet your Teacher

Yvette Vermeer

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Ridderkerk, Nederland

A former procrastinator, Dr. Yvette Vermeer is now a researcher, lecturer, business owner, and mindfulness teacher here on Insight Timer. The combination of Yvette’s research background and her love for mindfulness has made it possible to successfully support and coach people. It is her mission to help people find their unique learning path in order to work and write with less anxiety and more peace of mind.

View Profile

10 Days

2.5k students

4.8 stars

12 min / day

English

Lesson 1

What Is Procrastination?

We will start with researching what procrastinating behavior is and where it comes from. Is it a form of time management issue or is it a motivational problem? We will discover what your underlying motivation is to beat your procrastinating behavior. Make sure you have a pen and paper at hand.

Lesson 2

What Does Procrastinating Behavior Look Like?

It is essential to recognize procrastinating behavior in order to reduce it and eventually stop it. Today, we will discover how and what procrastinating behavior might look like. Do you recognize yourself in certain behavior or types?

Lesson 3

Recognize Procrastinating Behavior & Its Consequences

In order to stop procrastinating behavior, it is important to become aware of the things you do and their negative consequences. Today, we will focus on our behavior and see it separate from our inner beings. For the exercise, you might want to grab a pen and paper.

Lesson 4

Feelings With The Emotion Check

Knowing that not regulating our feelings is a large part of fueling our procrastinating behavior is different from actually feeling our emotions. An important step in order to stop procrastinating behavior is to become aware of our emotions and experience them. Today, we will focus on our feelings with an emotion check.

Lesson 5

Dealing With Emotions

Experiencing and dealing with our emotions can be difficult especially when we are busy. Today, we will go a step further with regulating our emotions. What do you feel and how can you deal with it? For the exercise, it is advised to create enough space in order to move your body freely.

Lesson 6

Check Your (Negative) Thoughts

From feeling our feelings, we go to the next stop - thoughts. Especially, ‘negative’ thoughts can lead to more procrastinating behavior. Today is Part 1 of researching our negative thoughts through a magnitude glass to expose our inner critic. The visualization meditation exercise helps us to become more aware of our inner critic. This exercise is the foundation of what we will be working with in order to deal with our negative thoughts.

Lesson 7

Dealing With Negative Thoughts

Today is Part 2 of researching our negative thoughts that stem from our inner critic. The visualization meditation exercise teaches us how to become more aware and how to deal with our inner critic. Don't forget to share in the course classroom your experience

Lesson 8

Are Your Negative Thoughts True?

Today is Part 3 of researching our negative thoughts by asking ourselves: is it true? This practice is based on “the work” from Byron Katie. The meditation practice helps to examine the thoughts in order to deal with them accordingly.

Lesson 9

Staying Motivated

We started the course by discovering our intrinsic motivation, and today, we will focus on staying motivated. It is important to evaluate our progress and celebrate our successes no matter how big or small. Today, we will evaluate what we have achieved so far and I will give you more practical tips with a guided meditation.

Lesson 10

No Time To Waste

The matter of procrastinating behavior has shown us to stop wasting time and just do it. We have become aware of our behavior, feelings, and thoughts and now we know what to do in order to stay motivated. Everything that’s left is to just do it by ending the course with more practical tips and a summarizing meditation practice.