Procrastination Decoded: Unraveling what’s behind Behind Task Avoidance

The Uncomfortable Truth About Procrastination

Why do we choose to fold laundry instead of tackling that daunting spreadsheet? The answer lies not in the task's nature but in how it makes us feel. Our brains are wired to seek pleasure and avoid pain. Naturally, we gravitate towards tasks that make us feel good or offer immediate gratification or comfort, inadvertently pushing aside tasks that induce stress or uncertainty.

An Anti-Procrastination Blueprint

Here's a step-by-step guide from my “Mindfulness for Better Performance Training ‘ workshop which is guaranteed to improve your performance and outlook.

STEP 1: Notice and Name Begin by acknowledging you are procrastinating. Even say it out loud.This simple act of recognition detaches you from the procrastination, creating room for constructive action.

STEP 2: Identify the Emotion Shift your focus from the task to the underlying emotion. ie Ask yourself, “ What’s really going on?” Scan your body for physical sensations—tight shoulders, a clenched jaw, or a knot in your stomach. These physical cues can be gateways to identifying the emotion you're trying to evade.

STEP 3: Unmask Your Thoughts Instead of succumbing to the urge to make another cup of coffee, pause and identify your thoughts. Jot them down. Recognise the narratives—whether it's the fear of complexity, the dread of inadequacy, or the uncertainty of where to begin.

STEP 4: Reframe Your Perspective Imagine advising a colleague in a similar situation. What would you tell them? Break the task into manageable chunks. Remind yourself of past successes and challenge your perceived limitations. Capture these empowering insights on paper.

STEP 5: Visualise how it will feel.. Still eyeing that laundry basket? Shift your focus to the end game. Envision the satisfaction and relief you'll feel when the task is complete versus the regret of leaving it undone. Instead of fixating on the enormity of the task, allocate specific time blocks—say, one hour—to work on it. Once you immerse yourself, you'll likely find that the initial resistance fades, replaced by a sense of flow and accomplishment.

Conclusion

Procrastination is not merely a time-management issue; it's an emotional challenge requiring a conscious approach. By recognising and addressing the underlying feelings fueling your procrastination, you empower yourself to break free from its grip. So, the next time you find yourself reaching for the laundry instead of the spreadsheet, remember: it's not about the task—it's about mastering your emotions to unlock your full potential.