I am always in search of strategies to help deal with procrastination, and this one looks good.
By Leo Babauta
There isn’t a productivity guide in the world that will solve the problems that pretty much all of us face daily.
I’m the same as you — I face these obstacles to getting stuff done:
- Doing busywork, instead of important work.
- Going to distractions instead of doing difficult work.
- Being tired and not feeling like tackling hard tasks.
These are all really the same problem: when you have important but difficult tasks to do, you run to distractions, or do busywork, or just goof off because you don’t have the energy.
I deal with this every day, and I don’t always solve it. But what if we could dive into this problem, and figure out what was going on? We’d be masters of the universe..
In truth, we face this problem of running from discomfort all the time, but we just don’t normally see it happening. This is why meditation is such a great training ground for the mind — you sit there and have nothing to do but notice the mind running from the discomfort of the present moment. Over and over. And in time, you learn how to work with this.
So I suggest you use your important tasks as meditation training, so that you’ll learn to work with the discomfort that arises.
- Pick one important task you really should get done today.
- Clear space in front of you to do this task. Close the browser, or all browser tabs except the one you need to deal with this. Shut off the phone, clear everything else away, focus your mind on this one task.
- Sit there and do the task.
- Watch your mind want to run.
Now we’re going to do “pause training,” where instead of running from the discomfort, you pause. Breathe. Turn your attention to this discomfort — it might be fear, frustration, uncertainty, self-doubt, tiredness. Drop your story about this discomfort, and just notice how it feels physically, in your body. Where is this feeling of discomfort located? What quality does it have?
You’ll notice that the discomfort actually doesn’t feel that bad, even though you habitually want to run from it. It’s just energy. It’s not actually good or bad, but just energy that’s in your body, one that you normally don’t want to have and normally judge as “bad.”
Try this pause training for yourself. It won’t work to just read about it, you have to work with it. Get to know it, become intimate with it.
Once you’ve started to work with the discomfort, you’ll see that it’s No Big Deal. Nothing to worry about. It’s just a feeling, just energy. You’ll relax a little around it. Try to develop a friendly attitude toward it, instead of being harsh on yourself. Just notice, just smile, just breathe, just be gentle.
How do you turn this No Big Deal into productivity? Here’s a system to try:
- Set your 3 Most Important Tasks (MITs) every morning, first thing when you start work. List a few other “should do’s” after that, but focus on the MITs first.
- Pick one of the MITs, and clear space to do it. Before you check email.
- Do some pause training. Notice when you want to run from this task, pause, investigate the physical feeling of discomfort with gentleness, friendliness and curiosity.
- Set a heart intention. When you relax into the discomfort, and see it’s not a big deal, set an intention around the task — are you doing it to improve your life, to do something good for someone else, to help the world? Find the heart in your intention — it’s ultimately coming out of love. Say to yourself, “It is my intention to do this task out of love for __” (fill in the blank: yourself, someone else, the world, etc.).
- Work with love. Open your hear and do this task with the love that comes out of your intention. Notice when you’re feeling discomfort and want to switch to something else, relax, do pause training if you need to, and then start again.
- Take breaks. Every 10-15 minutes, get up and walk around. Stretch. Drink water. Check in with yourself and see how you’re doing. Then return to the task or pick another MIT.
You won’t be perfect at this, so don’t expect perfection. Just work with it, gently, and you’ll get better and better with practice.