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Introduction and the Nature of StressThe Biology of StressThe Fours Stages of A Stress ReactionOther Important Biological Systems That Help Regulate Stress ReactionsFactors Influencing the Stress Response Types of Stressors (Eustress vs. Distress)Factors Determining Whether Stressors are Experienced as Negative or PositiveSelf-Efficacy and the Perception of Control in Stress ReductionThe Long-Term Consequences of Negative StressMental and Emotional Impact of StressSocial Impact of StressMethods of Stress ReductionMeditation for Stress ReductionKinetic (Movement) Strategies for Stress ReliefYoga, Pilates and Tai Chi for Stress ReductionProgressive Muscle Relaxation for Stress ReductionAlexander Technique, Feldenkrais, Massage, Reiki and Acupuncture Stress Reduction TechniquesMedication Strategies for Stress ReliefPsychological Strategies for Reducing StressCognitive Therapy Techniques for Stress ReductionCognitive Distortions Affecting StressDysfunctional Beliefs Affecting StressCognitive RestructuringDistraction and Humor in Stress ReductionVisualization and Guided Imagery Techniques for Stress ReductionHypnosis and Autogenic Training for Stress ReductionEnvironmental, Social and Spiritual Strategies for Stress ReliefThe Vitality of Natural Environments for Stress ReductionFood and Pets as Stress Relief ToolsSocialization and Altruistic Acts as Stress ReliefReligious/Spiritual Practice for Stress ReductionStress Prevention Stress Prevention: A Values Clarification ExerciseTime Management to Prevent StressAssertiveness and Interpersonal Boundaries in Stress ReductionStress Inoculation Therapy Developing a Personalized Stress Prevention PlanDeveloping a Stress Prevention Plan Part 2Selecting Methods and Making a Commitment in Stress PreventionTracking Your Progress and Maintaining Your Gains in Stress PreventionAdditional Stress Reduction and Prevention Resources

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You vs. Procrastination: 1 (Mindful) Secret to Winning the Battle

Elisha Goldstein, Ph.D. Updated: Oct 30th 2009

procrastinate A reader once said that she doesn't know what it is, but when it comes to doing her tax forms she will do anything to avoid having to deal with it until she has "absolutely no choice." What is it about procrastination that makes it so prevalent and what can we do about it?

Usually behind every procrastination is a physical feeling that arises in our bodies that is uncomfortable.

The very thought of the task brings up this feeling.

However, because most of us practice being up in our heads so much and therefore, so cut off from our bodies, we don't realize this discomfort. In other words, we aren't aware of it.

Some people might label this discomfort resistance while others will say what lurks beneath is often some sense of fear.

Fear of what?

Good question, that's a personal inquiry and only one you can answer. Some people may have fear wrapped up with money, while others fear being successful because of the risk of feeling pain in failing. So they procrastinate in doing the things that would make them successful and home or at work and therefore validate that little critic in their minds that tells them they "can't" be successful.

How do we intervene here?

We have to get to know our bodies better because this is where the feeling lies. In an earlier blog about sleep problems I discussed the body scan. This is not about relaxation, but about becoming attuned to sensations in the body so we can become more aware when discomfort is arising.

When we are aware of this discomfort, instead of avoiding it, which is what the procrastination mind wants to do, we can practice something different, something 180 degrees from our habit.

That is approaching the feeling, but approaching with a sense of curiosity. As if you've never noticed this feeling before. Practically speaking, take at least 1 minute out in that moment to observe the sensations that are there in the body from the inside out for even 1 minute.

In doing this, you may notice the feeling actually dissipating or maybe at what arises from time to time is a thought about what this resistance is all about.

Then you can ask yourself after doing this, what is most important right now and then making a plan to make that happen.

Don't worry, the procrastination will arise over and over again, it's a strong habit, each time practice this again. You are likely to forget, that's natural, and when you are aware of this you are present and can practice again.

Try it out!

As always, please share your thoughts, stories, and questions below. Your interactions provide a living wisdom for us all to benefit from.

Elisha Goldstein, Ph.D. is a Clinical Psychologist and conducts a private practice in West Los Angeles. He is co-author of A Mindfulness-Based Stress Reduction Workbook (New Harbinger, February 2010).

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting an interactive program to find relief from anxiety and stress, check out Dr. Goldstein's progressive online behavioral change program in Aliveworld.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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