Turning Procrastination into Possibilities
Procrastination is defined as putting off something intentionally that should be done (Merriam-Webster, 2023). There’s part of the problem, the definition has the word should in it so when we don’t do it, we feel worse and put it off again. Anytime we “should” ourselves, it may not create motivation but rather depletion or procrastination.
Procrastination isn’t always intentionally despite what Webster Dictionary says as we often have the best intentions to get something done. We know we need to do that presentation, write out that email, finish an assignment, get our laundry done. I like to define procrastination as a behavior that is trying to help us usually avoid a hard feeling. Perhaps, your mind goes to what if I fail? What if I don’t finish in time?
We may feel overwhelmed by these What If messages. Sometimes we feel overwhelmed and procrastinate not because we have so much to do but because we don’t know where to start. Is it a feeling of fear that the worst possible scenario will happen (loose my job, kicked out of the program). A feeling of anxiety that I don’t have enough skills to do this. What is this feeling trying to tell me about what is important to me?
Although our brain is hardwired to pay more attention to painful and stressful moments this doesn’t mean that there is nothing, we can do about it (Rozin & Royzman, 2001). Neuroplasticity has the power to learn and change our patterns no matter our age. Neuroplasticity can form new neural networks that allow us to get rid of old connections that are no longer serving us well in the lives we want to make for ourselves (Truitt, 2022).
We can create possibilities even when it may feel hopeless. We each have an amygdala in our brain that is responsible for fight, flight or freeze. It is the alarm bell of our system and sometimes it can be a “false alarm” yet feel so real. When you start creating possibilities, the amygdala may ring that “false alarm.” Try getting curious with it, is it trying to help me right now, what is it that I am feeling right now? By doing this and with other practices, you can create new neural pathways.
Taking the What If’s and turning them into What if
What If I fail > turns into > What if I succeed
What if I don’t know how to do this > turns into > What if I ask for help
What if I don’t know where to start > turns into > What if I just start with one thing at a time
What If everyone thinks this idea is so stupid > turns into > What if a lot of people really like this idea
What If I have an anxiety attack when doing the presentation > turns into > What If I can manage any sensations/thoughts during the presentation
What If I don’t get into that program > turns into > What If I do get accepted
What if I can’t concentrate when I start > turns into > What if I take a moment right now to help ground me
Think of a time that your brain told you, “You got this” or a time where you felt like you could handle a certain situation and believed in your ability. This could be even the smallest thing and that’s ok. As you bring that moment to your mind, notice any sensations and try to stay with the “got this” and/or “I handled that situation well” for at least 30 seconds. Holding this for at least 30 seconds helps to encode that new memory (Hanson, 2018).
Now go back to those possibility statements, what if I can try my best, what if I succeed and try staying with that feeling. The amygdala might pop in from time to time but that can be expected given you are trying to create new neural networks.
WOW you are creating new neural pathways so I don’t think anyone can say you are procrastinating!
