You’re running behind schedule and the deadline is fast approaching. You are distracted by everything but the task.
Why do we do it? Why don’t we get on with what we need to do?
What is the cause of laziness? Is it a lack of discipline and willpower? Is it something else?
What can we do to solve this problem?
Procrastination, Mental Health and
Although procrastination may not be a mental disorder, it is likely to have a strong connection with your mental health.
People with ADHD or depression, for example, are more likely than others to procrastinate. It may be because these conditions make it hard to be proactive and focus.
Stress and anxiety can be linked to procrastination. You may put off or avoid tasks that could worsen when you feel overwhelmed. Procrastination leads to increased stress and anxiety.
The cycle of procrastination is a downward spiral that leads to worse mental health.
Mindfulness Meditation for Time Management
It is not easy to break out of the vicious cycle, but it’s possible. Mindfulness meditation is a promising, evidence-based method.
Being mindful is about being in the present moment. You are where you are right now. It may seem simple, but this can be a difficult task. Our minds are often occupied with the past and future, wondering what might have been.
It’s available to you right now. You don’t have to spend a lot of your time.
Attention to your breathing. Feel the air flowing in and out of you body.
Watch your posture. What are you doing with your hands? What are you doing with your hands?
Do you know how your clothing feels on your skin when you wear it?
Have you ever felt your legs pressing against your chair?
What else can you feel?
Listen. What sounds do you hear? What can you see with your eyes?
What thoughts are running through your mind right now?
What is your current mood or emotional state? What is the intensity?
Stay in the moment as long as possible. It’s normal for your mind to wander.
The causes of stress and anxiety can be traced back to the past, the future or distant events that you cannot control. This simple technique will likely help you to reduce your anxiety and stress.
You might also find that now you can manage your time in a more efficient manner.
Turning Off Autopilot
As your mindfulness practice continues, you will begin to notice how much you are on autopilot. This is not a good thing.
You act without thinking. You repeat the same actions daily, without realizing your purpose.
You may find that your time is wasted on things that are not important to you, or even activities you do not enjoy. You continue to do these activities because they are easy and familiar.
You can break free from these automatic behaviors by practicing mindfulness. You may feel as if a new space or time has opened up, allowing for a pause and a change of course.
You can begin to control your life in these moments, rather than letting the situation control you.
Mindfulness for a minute is a great way to check-in with yourself.
What am I doing right now? What am I doing now? What am I doing?
You take a step back and reassess your priorities.
Does this matter to me? What are my goals and priorities in this situation? What are my current goals and priorities?
Once you have checked in with yourself and determined your priorities, it is time to move forward.
You will find it easier to stay focused on the important things and to keep on track. You may discover that there is a better way of doing something, or you might decide not to do it.
You can do this because you spent a moment to reflect on yourself rather than reacting impulsively.
It may not be the best solution for everyone. It doesn’t require much time or cost. You can be present and mindful at any time, no matter where you are.
Sometimes, a little self-awareness can make a huge difference to your productivity.
