How Do I Work with Procrastination?

Procrastination is a very common human experience and tendency. With small things or big things, we can at times not want to deal with it at the moment, and defer to a future time instead. It’s good to have that flexibility, but when we keep putting things off that need to be done, anxiety can build up. As anxiety increases, we want to avoid the task even more, even any thoughts about the task. This can become a cycle that spins us into more procrastination and more anxiety.

If we investigate procrastination closely, we see that its root lies in avoidance. It seems obvious that when we procrastinate, we are avoiding having to do something. But what may not be so obvious is that we are actually avoiding some feelings that come up when we think about having to do something.

In order to avoid experiencing these feelings, we put off the task so we don’t have to think about it. Oftentimes, we distract ourselves by doing something else more pleasant, to further insulate ourselves from those uncomfortable feelings conjured up by the prospect of having to perform the task.

Mindfulness technique allows us to bring awareness to this process. When we think about a task we have to perform and some uncomfortable feeling arises, we can shine the light of awareness on this experience. Instead of habitually turning away from these uncomfortable feelings, we can take a breath and just notice what these feelings are. Perhaps it is a feeling of annoyance, unwillingness, frustration, anxiety, or even fear. The more we can bring nonjudgmental awareness to those feelings, the more space we can create for that moment.

As we become more willing to experience the uncomfortable feelings, we might find that we do not have to be controlled by them. We do not have to avoid them at all costs. Like with every other experience, we can notice it, breathe into it with compassion, hold it in awareness, and let it go. Then we will naturally do what is appropriate for the moment. If it’s time to do the dishes, do the dishes. If it’s time to take out the trash, take out the trash. If it’s time to go through the mail, go through the mail.

If we live in the moment and just do what’s needed in each moment, there is no future or past. Then where can procrastination live?