(noun) The act of delaying or postponing something.
Amit wakes up in terror. Even before his mind can tell him what’s wrong with him, he begins to feel anxiety and guilt, which begin to overwhelm him. Then register. He got up late! again! !
He was supposed to wake up at 6am, do yoga, meditate, do some chores and start work at 8:30am. Instead, he was here, staring at the hands of the clock, claiming it was 8:30 a.m., feeling miserable.
“I ruined the day before it started!!” he groans.
Trying to save the rest of the day, he brushes his teeth quickly, rushes through part of his morning routine, and sits at his desk at 10am. As he begins to think about what he has to do during the day, one very important task pops into his mind.
As soon as he’s ready to tackle his first task, his mind reminds him of the deadline to send in a proposal for a team meeting. So close the file that was open and open the mail. And before he gets to the email with the attachment he’s looking for, he’s greeted by a ton of new unread emails waiting to be opened. His heart beats faster, his breathing quickens, and his palms are sticky with sweat even though it’s a cool morning.
As he tries to skim through his unread e-mail, his mind keeps reminding him that what he has to do today is already late, and at the same time, if he had woken up on time, he would have at least been doing it. I will point out that these two tasks.
Again, despair, guilt and shame seize him. He beats himself up, gives in to the routine of thinking about all the times he’s done this before, and hears his mind say:
“Who are you trying to trick? Stop telling yourself you’re going to turn into the epitome of .
Inexplicably, Amit exhaustedly turns to her phone and unwittingly opens Instagram. He scrolls down, thinking he’s just going to review a few posts. But next time I look at the clock, it’s already 12:00. Completely dejected, he decided to have a snack and quickly polished off a ton of wafers. He spends the rest of the day listless, unable to do much.
Does this all sound familiar? If so, you are not alone. Even the most capable and intelligent people experience this from time to time, and more people than you can imagine deal with it on a regular basis.
But let’s take a closer look at what’s going on here. If you think Amit’s night owls are a problem, you’re wrong. That’s not the main issue. Good sleep habits are important and should be managed, but life always throws curveballs that disrupt your plans in some way. 1 hour, 90 minutes of work, up to 150 minutes lost in total. Had he made good use of the rest of the day, he would have lost only a couple of hours of productive time. But the problem was that anxiety, guilt and shame overwhelmed him and prevented him from using the rest of his time, and he lost more than his 5 hours instead of his 2.5 hours. I was.
As you can see, the biggest problem in most situations is not the disruption of plans, but the inability to manage monologues and the resulting anxiety. Here are his three simple steps to overcome anxiety-induced procrastination.
3 Simple Steps to Overcome Anxiety Procrastination
- Next Day’s Top 3 Tasks: Before I finish work for the day, I write down what I want to do for the next day. Then circle the three most important things on your list. Make these very specific. For example, instead of writing “Let’s start the report”, you can write “Please have the first draft of the report ready”. Then rank the tasks in the order you would like them to be completed, and write down the approximate amount of time you expect each of these tasks to take. You see, when you get ready in the morning, your mind is ready for action mode, but when you give it the task of deciding what to do, it takes up precious energy and working memory space, and does most of the rest. No more energy and focus to actually get the job done. But when your mind is still in work mode at the end of the day, it’s much easier to think about what you want to do the next day. And the next morning, you can channel all your enthusiasm into tackling the task.
- work on anxiety: If things aren’t going according to plan, take a few minutes and watch out for self-talk that tries to beat you down. Acknowledge the need behind anxiety – the need to get things done. Focus on your breathing and grounding for a few more minutes. Remind yourself that plans go astray in everyone’s lives, and as long as you’re human, it happens from time to time. Ditch the “all or nothing” thinking your heart is trying to sell you. Remember, if you stay calm, you can accomplish most of what you set out to do that day. When you notice your anxiety reappearing, schedule a 30-minute “worry time” towards the evening. This is a time when you can freely control your worries and anxieties. And every time you notice an anxious thought coming back, remind yourself that you can worry during the allotted 30 minutes, not before or after.
- Time your tasks and take breaks: Look at your task list, set a timer for 30 minutes, and start with Task 1. If a distracting thought comes to mind while working, write it down on a physical or digital notepad so he can look at it after 30 minutes of continuous work on the task. . The same applies to other external distractions you may face. Are you getting a call? Send a text saying they will call you back in 30 minutes. Remember the email reply you were supposed to send this morning? Write a reminder about it in your notepad and get back to the task you were doing. After 30 minutes of intense focus, take a break, send a quick call or message from your notepad list, and use the timer to get back to work for another 30 minutes. Continue working in 30 minute increments with a 5 minute break in between. This helps keep your mind very focused.
Whether you’re an employee, student, consultant, housewife, or entrepreneur, these steps apply to everyone. Procrastination isn’t caused by laziness, it’s the mind’s way of coping with growing anxiety.The steps above are a healthier way to overcome anxiety-induced procrastination, allowing you to take action and move forward toward your goals.
We hope you found this article useful in three simple ways to overcome anxiety procrastination. Let us know your thoughts in the comments below!For more articles like this, check out sane reading Or watch a live session with Emotional Wellness Expert Divya Thampi. GOQii play.
https://goqii.com/blog/3-super-simple-ways-to-overcome-anxiety-induced-procrastination/ 3 Super Easy Ways to Overcome Anxiety Procrastination