Procrastination! So often a source of anxiety and yet often tolerated until deadlines are not met, or rushed jobs mean poor quality work. Then it’s called a problem. The solutions usually suggested rely on rational thought and will power… Practising them is hard work and they only manage the problem, they don’t solve it.
To really solve the problem of procrastination, you need to understand what caused it. From this perspective procrastination is not a problem, it’s a symptom of resistance. There’s a reason you’re resisting doing a task. Identifying that reason and resolving it removes the need to procrastinate without all the effort of the will power exercises – and it is so much more effective!
I have noticed 3 main reasons for procrastinating:
* Overwhelm – The task or project looks too big or the time frame to short
* Fear of messing up
* Low self-confidence – Doubting your ability to do the task or project
Whatever the reason for your procrastination the underlying issue is a limiting belief that creates anxiety. These limiting beliefs are hidden in your subconscious mind. You don’t know they are there, yet they run your life. Call me if you’d like to know more about this.
What is the solution?
1. Stop criticizing yourself. Beating yourself up for procrastinating makes you feel even worse, and as you will have experienced, doesn’t help you get the work done. To stop the negative self-talk, you need to turn your Inner Critic into a Supportive Fan. Download my ebook on how to do that here.
2. Become aware of your emotions. How do you feel when you’re procrastinating? If you’re not aware of any emotion, focus on your body. Where do you feel tight, stiff, perhaps sore, or other signs of tension? What does that tension feel like? What emotions underlie it?
3. Calm your emotions Here’s an easy way to calm your emotions and release anxiety.Put one hand on your chest and another on your belly. Notice your breathing. There’s no right or wrong way, just your way.
Now breathe in through your nose into the bottom of your lungs to the count of 4.
Hold your breath for the count of 7,
Slowly breathe out to the count of 8.
Repeat this pattern until you feel calm.
Finish with a long deep breathe, and blow it out.
If you’d like help with this, book a free call with me so I can answer your questions.
When you have calmed your emotions, it will be easier to complete your work.If you want to go further and release the hidden limiting beliefs causing you to procrastinate, book a free call to find out more about this.