Procrastination: Perceived Protection
Procrastination is something everyone experiences in one area or another. Even the most Type-A person you know experiences it. For high achievers, it can manifest in work-related tasks, such as completing administrative duties or project proposals. While some may claim to work better under pressure, this blog aims to support individuals who experience procrastination on a daily or weekly basis, or even to reduce the pressure.
First, I will provide a framework to help you better understand what is happening internally, then explain how to support yourself moving forward in five simple steps. Procrastination is a perceived protection; it's your mind and body's way of avoiding something associated with discomfort. This discomfort can include negative thoughts, unpleasant physical sensations, and emotions. As humans, we avoid pain and seek pleasure, so this is biologically and evolutionarily ingrained in us. Our brain cannot distinguish between an actual or perceived threat. So, when our brain receives the cortisol hit of stress, it goes into fight, flight, or freeze mode, moving you away from the perceived threat through distraction, discomfort, avoidance, and—you guessed it—procrastination. Now that you understand the internal mechanics of procrastination, let’s discuss how to support your mind and body through this process.
Step One: Curious Observer
Begin by being a curious observer. Observe yourself with non-judgmental awareness, simply gathering data on the tasks you procrastinate on a weekly or daily basis.
Step Two: Notice
Notice the physical sensations and mental chatter that arise before and during engaging in the task, again with non-judgment. The mental chatter might be related to a historical negative experience with this task such as a critical boss, or negative self-talk about your abilities (e.g., imposter syndrome).
Step Three: Somatic Regulation
Begin to regulate your nervous system by signaling safety to your brain and body. Place a hand on your heart and belly, close your eyes or lower your gaze, take a deep breath in and out, and quietly tell yourself in your mind, "It’s okay for you to be here, it’s safe for you to be here, it’s okay, I'm right here with you" or use some variation of compassionate words. What this does is acknowledge the sensation and the procrastinator part, which allows it to soften versus running from the sensations, which further creates a negative association. The more you engage in step three, the more you create a neutral association with the avoided task(s), thereby decreasing the window of procrastination.
Step Four: Stack the Task
Stack the task with a pleasurable activity which creates a new association. Some examples include preceding or ending the task with an enjoyable activity. For example, I schedule my administrative tasks after a morning pilates class. I feel energized and empowered, so I can use that energy to focus on those tasks, and once I’m done, I do a little happy dance. This creates a window of pleasure and reward, which builds a new internal association and provides some structure for this activity.
Step Five: Create Sacred Space
Creating sacred space through your senses again signals safety to your brain and nervous system during the usually avoided task. Some examples can be listening to music that lights you up, lighting a candle you like, putting on a lotion you enjoy, or drinking a fizzy drink or tea you love. For instance, I avoided, and am still working on, creating a sacred ritual around organizing my business finances. I create a sacred ritual around this task by doing some of the aforementioned examples and blocking it out on my calendar with a supportive name; I call it a "money date." Even changing the name of the task allows me to approach it in a different way. I am honoring myself by creating space for this task that supports me and my business.
Final Thoughts
You are not lazy. As you have read thus far, there are just some tasks we have created negative associations with, that can be re-wired. Of course, use your discernment: do you need to ask for more support so you are better informed? Can you invite more patience and compassion?
Check your basic needs: are you well-rested, hydrated, hungry, and comfortable in the space where you are working on the tasks? Sometimes, meeting these basic needs, standing up, and stretching can allow you to approach the task differently. Also, if you are a menstruating person, scheduling your more challenging tasks during your ovulation or follicular (pre-ovulation) phase can allow for more energy, focus, and natural motivation to complete these tasks. Lastly, while this information offers supportive tools, it’s important to seek appropriate support and services if you believe you might have undiagnosed ADD/ADHD.