By: Dr. Gwen Smith
Feeling trapped in a procrastination bubble? Does even the most simple and straightforward task seem like a huge chore that you can't be bothered to do? Is your procrastination killing your self-esteem, which then kills your motivation, which causes even more procrastination?
It's a vicious cycle!
More and more people seem to be stuck in a procrastination bubbleTM with no idea of how to set themselves free. Some people chalk it up to laziness, others to tiredness, illness and all of the other reasons that many attribute to procrastination.
It really could be all of the above.
Getting to the source of procrastination can be one of the biggest steps towards arriving at solutions. But how does one really get to source of it?
Finding the source of procrastination can truthfully be easier said than done, but with a little probing, we can get closer and find triggers that set us down that path. There are definitely more than a few reasons that cause people to be trapped in the procrastination bubble. Let's look at seven of these which I've categorized under three headings:
Inability to Focus
What you may often fail to realize is that your body is a complete system and every aspect of this system contributes to your overall well-being. That being said, you may have been overlooking some of these areas to focus directly on the effects. Some of these seven can be root causes that lead to the effect of procrastination.
Your lack of ability to focus can definitely be a cause of procrastination, and yet, there is the ability to drill down further to see what may be affecting your focus. Of course there could be possibly clinical reasons. However, some areas for you to think about are your diet, sleep-time and your rest schedule.
1.Your Diet will impact your ability to focus and consequently will affect your ability to follow through on what you need to do. If you are not getting all of the nutrients your body needs, that will impact your ability to focus.
2.Lack of Sleep is another area to pay attention to. Ask yourself this question, when you wake up in the mornings do you feel like you're finished sleeping or do you feel tired as though you need more rest? Getting to bed early so that you can rise early to handle your morning commitments will definitely aide in helping you to focus. This will contribute to less confusion so you can actually follow through.
3.Resting. For every 90 minutes interval you should take a break and rest for about 15-minutes. This will affect your energy and ability to persevere at what you have to do. When you take this physical break, also make it a mental break from thinking about anything work-related so your body can experience this rest. The 90-minute cycle is called the ultradian rhythm. Scientists have found that you body's ability to perform at peak is increased when you honor this cycle. Preferably take a nap during this break.
It's important to train your brain to focus for this period of time to flow with your rhythm. If this time is too long, set a timer in increments of 50 minutes to take a break from your work. If taking a break or nap for 15 minutes is not possible, stand and take deep relaxing breaths for a period of at least 5 minutes to drive oxygen to your brain. When you breath expand only your diaphragm not your chest. Breathe in for four slow breaths (about 4 seconds) and exhale for the same length of time.
At first it may be challenging because you may find that you really have not been breathing properly by filling your lungs with air. After enough practice, however, it becomes easier. You'll experience many tremendous health benefits to oxygenating your body, including healing of certain diseases and increased focus.
Outside of your lack of focus there are other areas that may be causing you to remain trapped in the procrastination bubble.
Distractions and Lack of a Structure
4.Set up a schedule. You can do this by listing your tasks either in a calendar or on a to-do-list and monitoring your progress. There are a few apps that will help you stay productive and track how you are doing. One such is RescueTime. There's a free version to download and use to track. Otherwise set your timer and use it for pacing yourself through your tasks.
5.Avoid distractions on Social Media. This is really huge, because for each distraction, you may require 30 minutes to get back on track, and while collecting your thoughts, something else may distract you or you may possibly have yet another interruption, further setting you back. There are software available to help you block sites that distract you from staying focused.One such is a Chrome extension: Stay Focusd.
Finally the one I think that many people miss is this:
Lack of Passion
6.Find your passion and find a way to do it daily or often. Being passionate about what you do helps you keep better health, wellbeing and improves your longevity.
Not to mention, it will help you to pop your procrastination bubble and get you into productivity gear. Be sure you are passionate about what you are doing. There are resources to help you find your passion. It can be the best thing you ever do, especially if procrastination is continuously nipping at your heels. When you love what you do, getting to it is a joy everyday.
Additionally, not following your passions is a drain. It saps energy. It could be the one thing that causes you to not have the energy you need to begin what you have to do. When you hate something, it's really a chore to find yourself doing it or even getting started.
Here is a free special report to help you to think about what it is that you really love to do, and 5 secrets to tackling anything successfully.
7.Volunteer. Using your passions to volunteer can help overcome procrastination if there's a project you've always wanted to take on, and find yourself not getting around to doing it. When you know that someone else is depending on you, sometimes that spurs you into action. People often tend to be more loyal in following through with their committments to others than they do to themselves.
It's a disempowering way to live your life, because the first step in getting rid of procrastination is to take small steps so you can believe in yourself. Starting to pay attention to these 7 ideas is a great place to start to build from.
It may even help to spark your energy to tolerate that one thing you may have been procrastinating with and to finally get it done.
If you'd like to get over the hurdle of your procrastination and get really clear about getting consistent results click below to learn how you can.
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