Live Event: Beat Procrastination

This is recorded during Insight Timer's live event: beating procrastination with mindfulness 03-10-2022

Listen to some Q&A, enjoy practical tips and join in on the quick grounding-visualization-affirmations practice

Transcript

I will try to keep it general, But if you are like, Okay, I really like this practice or how you work event, Then I have more on my Inside Timer profile. I have a complete series and I even have a 10-day course here on Inside Timer, In Dutch and in English, To beat procrastinating behavior. So if you are like, Yes, This is for me, Give me a follow, I really appreciate it. Susan, You are new. Okay, Welcome to the club. And yeah, That's why we sometimes see people who have been here before, Because what I share is often a practice. I won't give you a quick fix, There is no quick fix for this. If there is, Please let me know, But I share a meditation practice. And will meditation work? So I combined my research background with my love for mindfulness. So what I do here is I share what I have read in clinical and psychology studies, What works with procrastination. And I also share my own experience. And that is why, You know, I really appreciate when you send me hearts, Gratitude, When you are just actively being here and participating or when you donate. Because I really want to help more and more people who suffer from procrastinating behavior. Because I suffered a lot from it, Not only mentally, But even physically, Spiritually. And that is why I am making these lives, But also sharing more and more meditations on Insight Timer. So donations are more than welcome. So I can keep doing my work, Do the research and hopefully help more people. Okay. And that is me on the introductions. Okay hello from New Orleans, 8am, Early bird. And I would like to get started with, If you can share in the chat, What you are struggling with with procrastinating behavior. Maybe it is work, Maybe it is relationships, Maybe it is admin work, Maybe it is housework. What is it? And please share. I also think it is a big opportunity here to see that more people suffer from procrastination and that is actually quite common. And what I usually do and what I will take you through today, Because this is just a 30 minute event. I am someone who prefers to do quote on quote quick meditations. I am not a slow talker as you notice, But we will take it more slow though. But I am not someone who can do you know like 60 minute meditations or even 30 minute practices. I find it personally more helpful if they are brief, Because then I know I can stick to them every day. So we will do a grounding bit, Breathing and then start with an intention setting, Then the visualization. By the cost of procrastination as well is also important. Look at your excuses and then really set an intention to work on one thing. And I am going to incorporate some compassion and gratitude as well. What really has helped me though is the big part and that is the emotional regulation bit. That has helped me the most. And we will do that briefly, But if you were anything like me, I really wasn't in touch with my emotions. And I would start work with a really high level of anxiety. And of course what did I do? I started procrastinating because I was too scared because it needed to be perfect, Right? In order to get started. But I learned that oh wait, If I do something about that anxiety, Then I can actually work. And I am not going to advise you to, Oh I feel an emotion, Let's push it away. No it's allowing, It's accepting. And also know, Okay maybe I should do something else or regulate my emotions and then you might find a better fit. So I think emotional regulation is a big part and actually research is picking up on it. I also, Most of the research though is about university students, Which I find a pity. But it does help with that indeed time management can help, But they are now picking up on oh it's actually also compassion, Which will help you come back. And it's grounding and being in touch with your emotions and then the efficiency comes up. So some people are already sharing in the chat, Thank you, What you are struggling with with procrastination. And you can see they are all different, Right? Amy is in creative writing, Seru is really keeping relationships, Replying back, Yeah, Even with those you truly love. That's an interesting one. Hi Lin, Welcome, Welcome, Welcome. Join the club. That depends Lucy, Sometimes taking a relationship slow can actually be a good thing. So there's a grey area for you. But I think you know best, Personally. Is it because you fear something or because you feel a certain emotion by taking it up a notch, The relationship? But if you are really avoiding something then indeed it becomes procrastination. But only you will know that in this context. Kathy trying to be all things to everyone but feeling oh yes. And indeed it doesn't mean that with procrastinating behaviour you are not doing anything. What I did, I did everything except the thing I needed to do, Right? So that can also be part of procrastination. Okay Alice is struggling to stick to her morning mindset routine. One of the biggest things I also always say with procrastination and we will do that as well, That's why it is a quick brief practice is to divide everything in smaller bits. That really has helped me. I have a really big project now and I divided it in smaller bits and it really helps me because otherwise I see it and I'm overwhelmed. And my day job is also helping students write a PhD and their mindset is always, Not a PhD only but a thesis, A dissertation. So they think I need to write a complete dissertation and I'm like no no no no no. This half hour you only need to write a paragraph or you only need to look for 10 articles or you only you know. And then that fear drops and the pressure and expectations as well. Thank you all for sharing in the chat. Yeah and it could be different things and I'm sorry that you struggle with it that much. Yeah it can indeed take its toll on you. And I hope today will help you also by being here with more people who struggle with procrastinating behaviour. Okay and it's great that you shared this because you already set an intention on, Well I wouldn't take all of them if for example the last person who shared but can you pick today one thing you want to work on? Hmm interesting. There were also different types of procrastinators and some people they need the Advalyn. I talk more about that in my 10 day course on Inside Timer so if you're curious about that and where it comes from well I need a whole different live event to cover that and then I won't even be able to cover that. Oh grading oh no I need to do it as well. Okay so who's ready here to join me in the meditation practice? Because I am now talking and talking and talking but we're not doing the actual meditation. Okay interesting great awareness Lynn. Okay Elle says let's do it. Let's slow down then let's just enjoy this moment and let's stop that overwhelm and be in the moment. Easier said than done but let's give it a try this is a practice. And I invite you to sit with your hands open in your lap, Feet touching the floor and with a straight spine and move around maybe a little bit so that you're as comfortable as possible. And one thing that has really been shown by research to reduce anxiety and it looks ridiculous but it is breathing into the nose and then holding it on the top and you breathe out like a lion and at the end actually stick your tongue out and you can make a loud sound like I look ridiculous but it might feel wonderful. So if you can join me, Breathe in, Hold it and let those expectations go. Breathe in, Hold it and one bigger out breath. Breathe in and let that negativity go. Final dramatic in breath. Hold it and just let go. Return to your natural breath and if you haven't done so already you can close your eyes. And can you have a little check in into your body and ask yourself what emotions am I feeling? We are diving deeper in our body if you find this difficult. What do you feel in your body? Maybe it's anxiety and tension? Might want to place your hands there. Where in your body do you feel that emotion? Or is it shifting through your body? Can you state out loud I am feeling anxious or I am feeling happy? And try to give it a number on a scale from 1 to 10 and also state that out loud. I am feeling a little bit of anxiety and anxiety in 8. And if you cannot sense any emotions that's okay. Sometimes tension can be overwhelming. Just try to breathe through the nose and out through the mouth. Excellent. And what are you so emotional about or maybe afraid of? Maybe this already brought forward what it is you're struggling with, With procrastination. But can you now make an intention to work on one aspect of your procrastinating behavior? Maybe you already shared it in the chat. But what is something you would like to work on and make it a little bit smaller? For example if you struggle with writing your thesis can you set an intention to work on your procrastinating behavior and start your day with some writing? Okay well done. And can you list some of the excuses you have for not doing that? Most common ones can be I will do it tomorrow or I will do it when I have more time or energy. What are your excuses? So we're working on our excuses right now and maybe try to see that. Maybe you can see yourself saying to yourself I will do it tomorrow or it's not perfect enough. I'm afraid I will fail indeed, Indeed. And can you think of what it will cost you to listen to that excuse? So what are the costs of your procrastination? Really think about what has your excuse, Your procrastinating excuse, Thinking and feeling about yourself, Your life and your future. Okay well done. And what are the benefits if you don't listen to that excuse? What are the benefits of you acting in a timely fashion? Making change takes effort but try to focus on the benefits if you don't procrastinate. What do you see and what do you feel? And can you see what is the next right best thing you can manage? And now about an intention for that excuse. For example if I feel anxious about you know me needing to write, Your intention might be if I feel anxious I feel the emotion but I will do it anyway or if I feel anxious about writing I will start with just five minutes. Can you set an intention for your excuse? And if a loving friend would be there with you right now what would they say to you about your procrastinating behavior and your excuses? Will they be compassionate and say you are doing your best, You got this? Maybe your friend is a little bit feisty and says if you have that excuse you know what to do and just start but you can do that. And maybe your friend is proud of you for working on your procrastinating behavior and taking action and you wanting to change. Maybe you are proud of yourself and try to give yourself a hug or place your hands on your heart. And can you thank yourself for being part in this life event and working on your procrastinating behavior? Can you thank yourself for investing in you? Can you thank the other 67 meditators here with you also working on themselves? You can let that go and have another quick check in. And I wonder how are you feeling right now? And well done and you can move around slowly, Open your eyes and come back. How was that? And did your emotions change? What happened? Share in the chat. Great comment Amy about the inner critic. That's actually also something really important. What has to do with your procrastinating behavior? I have several practices on my insight timer profile about working with this inner critic and especially visualization has helped me. But please share in the chat. What was your experience of this practice? So what we've done to quickly recap and I did see the hearts and the gratitude. Thank you so much. We've incorporated compassion and gratitude which is shown by research that it actually helps you to become more resilient and even if you procrastinate then the next time you're less likely to do it because you're not beating yourself up. So that inner critic is actually the one keeping the procrastinating behavior present. But also just grounding and breathing the lion's breath can help reduce anxiety. I also sometimes do the alternating nostril breathing technique can also reduce anxiety. But indeed what are our emotions? What's going on? Do we even know? And I share this because you know I started my work with an anxiety higher than an aid and of course I would procrastinate because I wasn't regulating my emotions. So it's all about okay how can I and that's very individual regulate my emotions better? Is that indeed setting intentions? Is it to work on my excuses? But also procrastinating behavior indeed has to stop by setting intentions together with being compassionate and dividing it in smaller tasks and being aware of what's happening. You know the first step is awareness but then of course to change it. Yeah how was this practice for you and I'm curious to get your feedback. And also I'm sharing this based on my own experience but also based on psychology studies. I love to share it. Everything I actually post on Inside Timer is partly based on research because I love combining my love for mindfulness with my research background. So that's why I really appreciate donations so I you know can keep doing this work and hopefully share and help more people like you and like me. Again I start a heart. Thank you so much. You can also always follow me on Inside Timer and if you're like oh I really like this I have a 10-day course on procrastinating behavior and how to beat it with meditation. And I go more into depth because this was just a 30-minute event and I cannot go into it a lot. So it's almost time but please share now in the chat so I can still answer if you have anything to ask. Yes, Sin indeed and that's why I'm so grateful that you are here. Yeah I also always forget that my breath is so important. I'm actually focusing again and more on my breath and like it's a cycle with everyone right. We can't do everything perfect and sometimes we just have to pick up and do the work again and I'm now you know my yoga's are really good but my breathing techniques are like this so I'm starting to try to keep it up like this. Thank you Mark. That's really kind of you to say. Almost, Oh no almost makes me cry. Thank you Sameach. Ah great it's helpful. That's yeah that's my main intention. And I hope you are also now aware of the excuses and I and also just you know that there are multiple facets to procrastinating behavior. I never thought I was procrastinating when I you know was working really hard but not doing the things I was supposed to and that's also procrastination and some people also asked in the beginning of the chat like oh am I procrastinating on my relationship by taking it slow. I wonder if you have figured that out. I thought it was Amy. I'm not sure, Oh Kathy I'm not sure but you know maybe it's not. Maybe it's something different. Okay well I'm over time. I always I'm always over time but thank you so much for being here and hopefully see you maybe in my next live event. I try to do one every week and if you have something like oh I really want another live on that subject for example the inner critic. Let me know. Thank you Joe and Angela, Asin. Thank you and also thanks everyone for sharing in the chat. Well that's my cue. Gotta go. Hope you're having fun hearts.