4 Ways Wellness Can Help Pull You Out of the Procrastination Rut

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 As we near the end of summer, a familiar feeling starts to settle in my body.   It keeps me up at night, weighs me down during the day, and causes a flutter of anxiety to course through my body.  My nemesis is back.  “It”.  Otherwise known as Procrastination. 

It’s a recognizable pattern that, in my case, becomes more apparent during the transition from long, summer days to the arrival of the cozy days of autumn.  I’m not alone—multiple studies show that 20-25% of adults share a similar struggle.  And when not dealt with, procrastination can have a negative impact on both our personal and professional well-being.

What does this have to do with Wellness?

I am no expert on Procrastination, so I’m not going to talk about the psychology behind it.  Experts such as Julie Morgenstern are great resources for digging deeper into the Why.  What I do know, however, is that Wellness can play a supporting role in helping you get back on track.

In the next few minutes, learn how to recognise what Procrastination looks like for you, how it can hold you back personally and professionally, and consider a few Wellness techniques to help overcome the roadblocks to getting things done.

What the Dictionary Says

There are all sorts of definitions for Procrastination.  The Cambridge dictionary defines it as  “to keep delaying something that must be done, often because it is unpleasant or boring.”   Or the Oxford dictionary calls it “the act of delaying something that you should do, usually because you do not want to do it.”  But what does this mean in practice?

Wait a Minute, I Know You

Have you ever found yourself finding all kinds of ways to distract yourself from tackling a problem, having a difficult conversation, or making a decision?  Whether it’s reading the news, tidying up a room, taking the dog out for another walk (lucky pooch), or staring into space, we’ve all been there.  There are endless ways we can put off tasks.  The trick is, these are all short-term distractions, and the positive feelings generated by these activities soon settle back into that gnawing, anxious feeling of not getting things done.

I used to think it was just about me being lazy until I finally made the connection.  Procrastination for me is about fear and anxiety regarding an outcome, uncertainty about how to begin a task or a mind that gets cluttered with so many ideas it becomes impossible to choose one and get on with it.  The key difference these days is that I recognize it when “It” decides to pay me a visit.

What does procrastination look like to you?  According to experts, a few signs could be:

• You’re super organized with lists, but never cross anything off them (and the list grows so long it’s overwhelming).
• Not understanding what to do, so you do nothing (rather than asking for help).
• Fear that something bad will happen (it will if, for example, you don’t pay your bills).
• You love stress (saving it for the last minute one too many times could mean hitting the super stress tipping point).

What procrastination doesn’t look like is this:

• Putting off taking care of something because you need to pick your child up from school.
• An old friend you haven’t seen in a while is in town, so you meet with her for a few hours instead of working on a project that’s due next week.

What’s the Big Deal?

Sure, we all procrastinate from time to time, and that’s OK.  However, I don’t believe any of us want to experience the potential for negative implications such as:

• Our work performance or reputation suffers
• Loss of self-confidence
• Increased stress
• Loss of our most precious commodity: Time

How to Hit the “Reset Button”

In Shunmyō Masuno’s beautiful book, ZEN, The Art of Simple Living, he wisely shares “you cannot regret what happens in the future.” In other words, “don’t put off what you can do today.”

So how do we hit the “reset button” when we feel stuck?  Here are a few Wellness approaches that can help. 

1. Breathwork: Learning a simple breathing exercise can help settle your nerves and regain focus on “the now”.   You can find a simple, 3-minute breathing exercise here.
2. Movement: Taking a short walk, doing a stretching routine, Yoga or other mindful activity increases your mind-body awareness and can improve self-confidence.
3. Journaling: Pull out a pretty journal for motivation and write down your past successes, schedule some self-care time for after you get things done, or write down a starting point and go from there.
4. Connection: Connect with colleagues or friends to share with them the challenges you face.  We often underestimate the impact of peer support on our well-being, not to mention the rush of “happy hormones” we experience when connecting with others.

Final Thoughts

Whenever “It” begins to get in the way of your well-being, acknowledge it.   And with the help of the above Wellness tips, tackle it head-on.

As for me?  I’m heading out for a walk to enjoy the last of the summer days.