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One of many largest classes I realized from spending eight days in whole darkness.
This sounds paradoxical, however…
…I realized one in every of my largest classes about stopping procrastination by doing nothing for eight days.
Final yr, I spent over per week in a darkness retreat, the place I sat in pitch-black with out something to do. Okay, that’s not 100% appropriate – I truly did loads. A whole lot of feeling.
As a result of there’s nothing to distract your self, it’s a must to sit with no matter emotion comes up. It’s an extremely robust, but very therapeutic expertise. However what does that should do with procrastination?
Rather a lot.
Procrastination might be tremendous irritating since you:
- Don’t transfer ahead
- Really feel caught and get mad at your self
- Don’t attain your targets, which frustrates you much more and begins the entire cycle anew
“Procrastination is an emotion regulation downside, not a time administration downside.” – Dr. Tim Pychyl, professor of psychology and member of the Procrastination Analysis Group at Carleton College in Ottawa
This implies the explanations behind your procrastination aren’t what you thought they have been.
The True Causes Why You Procrastinate Aren’t What You Assume
Overlook every part you assume you recognize about procrastination for a minute.
Let go of all of the beliefs you might have about it – that you just’re lazy, not disciplined, can’t focus, are dangerous with schedules, or no matter story you’ve been telling your self.
As an alternative, have a look at procrastination from a distinct angle. If you wish to know why you aren’t doing one thing, have a look at what doing it brings up in you:
- Discomfort as a result of it’s exhausting otherwise you don’t take pleasure in it (e.g. going to the health club)
- Worry of failure since you may not be good at it (e.g. studying a brand new talent)
- Worry of success as a result of it could add extra duty (e.g. having to ship worth to the purchasers of your aspect hustle)
To evade these uncomfortable feelings, your unconscious presents you with a easy resolution.
“I’ll simply watch one YouTube video, scroll a bit of bit, do that different factor…”
“Procrastination makes straightforward issues exhausting and exhausting issues tougher.” – Mason Cooley
Which means as a substitute of managing your time higher, that you must regulate your feelings higher.
You could be taught to take care of the worry, discomfort, stress, and every part that comes with doing what that you must do.
This can mean you can dive head-first into it slightly than discovering low cost excuses and straightforward methods out.
Right here’s how.
How To Cease Procrastinating – By Doing Nothing
After I was within the darkness retreat, I didn’t have a straightforward manner out.
There was no YouTube, no Instagram, and no different issues I might do – all I might do was sit with the sensation.
To beat procrastination, you are able to do the identical.
As an alternative of grabbing no matter distraction is inside attain, take a deep breath and keep the place you’re.
All you want are 5 minutes through which you don’t enable your self to do something however the factor – or really feel what comes up.
This can trigger both of two issues to occur:
- You are feeling by the discomfort, worry, and different feelings till you launch them and get to work
- The discomfort of doing nothing turns into so massive that you just begin engaged on the factor as a substitute
This requires a heightened consciousness so you may cease your self earlier than the distraction.
It’s okay in case you don’t make it on the primary attempt. After I began doing this, I typically solely seen after half an hour of scrolling by my cellphone what I used to be doing. Then, I pulled myself out of it and sat nonetheless.
When you wrestle with this, listed below are a number of suggestions that may assist:
- Work in your consciousness
Just a few instances through the day, cease what you’re doing, take a deep breath, and examine in with your self. This can show you how to acknowledge how you’re feeling and once you’re attempting to flee. - Really feel into your physique
Feelings are linked to bodily sensations, normally within the chest and abdomen. You probably have a tough time exploring your emotions, merely observe the bodily sensation till it dissolves. - Study your patterns
Most individuals have a selected sample they have interaction in when confronted with an awesome activity. Mine is resistance, frustration, overwhelm, after which shedding my practice of thought as a result of my mind will get foggy. When you perceive yours, you’ll have a better time catching your self.
Bear in mind, you don’t should do something – you simply have to take a seat nonetheless till you don’t need to anymore.
Wrap-Up To Assist You Cease Procrastination As soon as And For All
When you procrastinate, you don’t have a time administration downside – you simply wrestle to control your feelings.
Doing nothing to beat it might sound foolish, nevertheless it’s precisely what’s going to assist.
The worry, discomfort, and overwhelm are a lot more durable to take care of than to succeed in for a fast distraction. However if you wish to cease procrastinating, there’s no manner round them. You’ll be able to solely undergo.
Don’t enable your self to do something however the factor – or undergo the feelings it causes.
Paradoxically, doing nothing like that may make you much more productive.
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