Procrastination: Tackling Discomfort and Using Breathing Exercises and Cognitive Reframing for Effective Solutions
What is Procrastination?
Procrastination is something nearly everyone struggles with at some point. It is the habit of delaying tasks, putting off deadlines, or choosing distractions over things that need to be done. While procrastination often feels like a matter of poor time management or lack of willpower, it is often rooted in something deeper: discomfort. Understanding this link can help unlock effective strategies to break the cycle of procrastination.
The Root Cause of Procrastination: Discomfort
The most significant force behind procrastination is discomfort. Whether it is the stress of facing a big project, the fear of failure, or the pressure of perfectionism, we often procrastinate to avoid uncomfortable emotions. When we anticipate negative feelings—be it anxiety, overwhelm, or self-doubt—we tend to seek relief by moving away from the emotion and rather, turn to distractions. Instead of facing the task head-on, we might choose to scroll through social media, clean the house, or dive into something that feels less emotionally taxing, therefore reducing the negative feelings.
This discomfort comes from the task itself or from the emotions it triggers, such as fear of failure or worry about not measuring up. Over time, our brain associates these tasks with stress and avoidance becomes a default coping mechanism. And over time we become less and less resilient when faced with emotional situations.
Breathing Exercises: Regulating Discomfort
Before diving into cognitive reframing, it is crucial to first manage the discomfort that triggers procrastination. This can be done through simple, calming breathing exercises. By regulating our emotional state and reducing anxiety, we create a more conducive environment for tackling tasks and thinking about them differently. Also, by focusing on breathing we are dealing with the emotion rather than ‘running away from it.'
The 4-7-8 Breathing Technique
This technique is simple but effective in calming the nervous system. Here is how to do it:
Inhale quietly through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale audibly through your mouth for 8 seconds.
Repeat this cycle four times. The extended exhalation activates the parasympathetic nervous system, which helps reduce feelings of anxiety or stress. This creates a sense of calm, making it easier to approach the task without feeling overwhelmed.
Box Breathing
Box breathing is another excellent technique to regulate discomfort. It involves a balanced pattern of inhaling, holding, exhaling, and holding again, all for equal lengths of time. Here is how to do it:
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
Hold your breath for 4 seconds.
This deep, rhythmic breathing helps ground you in the present moment, calming your nervous system and breaking the cycle of stress. It is particularly helpful when you are feeling overwhelmed by a task and need to reduce emotional tension before starting.
Once you have used these techniques to bring yourself into a state of calm, you will find it easier to deal with the discomfort that procrastination feeds on. Now, you are in a better mental space to address the task ahead.
Cognitive Reframing: Shifting Your Perspective
While regulating discomfort through breathing exercises helps to clear your mind, the next step is to address the core of procrastination itself: the way we perceive tasks. Cognitive reframing, the process of changing the way we think about a situation, is a powerful tool to make tasks feel more approachable and reduce the avoidance response.
Reframe the Task Itself
Often, procrastination stems from seeing a task as overwhelming or intimidating. Breaking the task into smaller, more manageable steps can make it feel less daunting. Instead of thinking, “I have to finish this entire project,” try reframing it as, “I'll just start by researching for 10 minutes.” This creates a clear, actionable goal that feels more achievable.
By focusing on one small step at a time, you take away the emotional charge that makes the task feel like a huge obstacle. The idea of starting something becomes less stressful, and the task itself starts to feel more manageable.
Reframe Your Beliefs About Failure
Fear of failure is another significant cause of procrastination. We often put things off because we worry that we will not succeed or that we will make mistakes. Cognitive reframing encourages us to see failure not as a reflection of our abilities but as part of the learning process. Instead of thinking, “I might fail,” try shifting your perspective to, “Mistakes are opportunities to learn, and I can improve as I go” or moving from “I will fail” to “I might fail, but that is not guaranteed, and even if I do, it might prove to be a valuable learning experience.”
By changing how we view failure, we reduce the pressure to be perfect. This helps make the task less intimidating and allows us to move forward with less fear and more confidence.
Reframe the Time Commitment
Procrastination can also arise from exaggerating how much time and effort a task will require. We often assume that a project will take much longer than it actually will, which leads to avoidance. Reframing can help by adjusting our expectations. Instead of thinking, “This will take forever,” try thinking, “I can complete this in 30-minute chunks.”
By breaking tasks into smaller time intervals, we often discover that they are more manageable than we anticipated. This adjustment in thinking makes it easier to get started because the time commitment feels less intimidating.
Reframe the Reward
Finally, procrastination can be caused by a lack of motivation. When we do not see the immediate value in completing a task, we are more likely to put it off. Reframing involves shifting focus to the benefits of completing the task. For example, instead of focusing on how boring or unpleasant a report might be, remind yourself that completing it will lead to a sense of accomplishment, reduce future stress, and contribute to your long-term goals.
By thinking about the positive outcomes of completing the task, you motivate yourself to act, reducing the tendency to avoid the task.
Conclusion: Confronting Discomfort with Regulation and Reframing
Procrastination often begins with discomfort—whether it is anxiety, fear of failure, or the overwhelming nature of a task. However, by using techniques like breathing exercises to regulate your emotional state and applying cognitive reframing to shift your perspective, you can address both the symptoms and the root causes of procrastination.
Breathing exercises help calm your nervous system, reduce anxiety, and bring you into a present, focused state. Once you have regulated your discomfort, cognitive reframing allows you to break tasks down, change negative beliefs, and view challenges in a new light. By combining both approaches, you can reduce procrastination, build momentum, and tackle tasks with greater confidence and clarity.