Practice Meditation as a Strategy to Overcome Procrastination
The "Well-being Time" podcast recently delved into the science behind procrastination in an episode titled "Understanding Procrastination". According to the podcast, procrastination is fundamentally based on fear and avoidance. To combat this, the podcast suggests meditation exercises that focus on shifting one's mindset towards pursuit and agency rather than avoidance.
One such exercise is the Mindfulness of Fear and Avoidance. This technique encourages individuals to notice and accept the fear or discomfort underlying procrastination without judgment. By observing how these feelings prompt avoidance, one can gain a better understanding of their procrastination habits.
Another exercise is the cultivation of a "Pursuit Mindset". This involves meditating on your intrinsic motivations and personal values to strengthen your sense of agency and purpose. By visualizing yourself actively engaging with tasks because they serve meaningful goals, you can shift from a prey (avoidance) orientation to a pursuit (approach) orientation.
The podcast also emphasizes the importance of "Getting Good at Liking". This practice encourages individuals to savor small aspects of tasks or appreciate the satisfaction and pleasure in progress. By doing so, motivation is indirectly boosted.
Although the podcast does not prescribe specific step-by-step guided meditation exercises, it strongly implies that mindfulness meditation practices that increase awareness of emotional avoidance and reinforce intrinsic motivation are highly effective in combating procrastination.
The "Present Moment Anchor" is another valuable meditation technique. This involves taking 30 seconds before each important task to consciously arrive in the present moment. This practice can help individuals focus and approach tasks with a clear mind.
The "5-4-7 breathing technique" is another meditation exercise that has gained popularity. This technique involves breathing in for 5 seconds, holding for 4 seconds, and exhaling for 7 seconds. While this technique has not been explicitly linked to breaking the pattern of procrastination in the given text, it is known to activate the nervous system and could potentially contribute to increased focus and productivity.
It's worth noting that approximately 20% of adults regularly struggle with procrastination. These meditation techniques may help individuals in their daily lives, providing a practical approach to overcoming procrastination.
References:
[1] "Being Well Podcast: Overcoming Procrastination: Unleashing Motivation and Creating a Pursuit Mindset" - Well-being Time podcast episode
[4] "Well-being Time" podcast episode on fighting avoidance (episode details not provided)
- The "Well-being Time" podcast suggests that mindfulness meditation, such as the Mindfulness of Fear and Avoidance, can help individuals understand their procrastination habits by acknowledging the fear or discomfort underlying procrastination without judgment.
- Another meditation technique recommended by the podcast to combat procrastination is the cultivation of a "Pursuit Mindset," which encourages individuals to focus on their intrinsic motivations and personal values to strengthen their sense of agency and purpose, shifting from a state of avoidance to one of positive action.
- The "5-4-7 breathing technique," a practice that involves breathing in for 5 seconds, holding for 4 seconds, and exhaling for 7 seconds, is not explicitly linked to breaking the pattern of procrastination in the podcast, but it has the potential to contribute to increased focus and productivity by activating the nervous system.
