Some research-backed tips for overcoming procrastination include:
Practicing mindfulness: This meditation practice that focuses on expanding attention has been shown to help people procrastinate less. Mindfulness can be integrated into cognitive therapy, and it can be learned as part of a guided program, such as the mindfulness offerings through the LVHN Center for Mindfulness. “By enrolling in a guided mindfulness course, you can learn how to center yourself,” Dr. Wiley says. As an introduction, try this mindfulness activity to pause from your distractions, and relax the body:
- Take a few moments to breathe and follow the sensations of breathing.
- After a few moments of relaxation, consider the purpose of the postponed activity.
- Why is it important to you? How does it fit in with your goals?
- Are there others besides you who will benefit from your actions?
- Can you imagine that you are receiving encouragement from other beneficiaries to complete the task?
- Can you imagine how you will feel when the task is successfully completed?