Top 10 ways to stop procrastinating

Overcoming procrastination is definitely a work in progress but it can be done. Most people procrastinate to some extent occasionally but when it’s the daily norm and your to do list just keeps growing and piles keep building up, it becomes a problem.

Why do we procrastinate?

I have always been an extreme procrastinator and have felt the negative impacts of not getting things done timely. So why do I do it? There are many excuses that come to mind and they are just that…excuses. It’s too hard. It’s unknown. It seems like it will take too much time. I don’t have time. I don’t have everything I need. I think of something as an overwhelming project instead of taking simple steps towards accomplishing a larger project. I don’t know where to start. I don’t have the money. I don’t have the resources. I didn’t realize it was urgent. I’m scared to face it. Fear of the unknown. Fear of getting it wrong. It’s not a priority.

Sound familiar?

Your subconscious mind causes you to avoid things that are unpleasant or that you’ve had a negative response to in the past. Many of the techniques in the top 10 ways to stop procrastinating I’ve listed here involve tapping into the subconscious mind and dealing with the root cause of procrastination.

Negative effects of procrastination

I procrastinate on things and it costs me money when I pay bills late or miss opportunities. I stress over simple things that I could easily mark off my list but instead it stays with me for days, weeks, months without being done. Things spiral out of control when I don’t tend to what I need to get done. Sometimes it leads to extreme urgency to get something accomplished which leads to other things being neglected. Procrastination is disempowering.

Here are just some of the negative effects of procrastination of which I am all too familiar with:

  • Lost Money
  • Wasted Time
  • Missed opportunity
  • Stress
  • Anxiety
  • Worry
  • Others being angry
  • Missed deadlines
  • Extra work

Top 10 ways to STOP procrastinating

I have learned many different ways to overcome procrastination. Even in writing this post, I am learning by reminding myself and sorting through what keeps me from taking action and achieving my goals. Here are the top 10 ways to stop procrastinating that I have had the most success with.

    1. Mel Robbins’s 5 second rule — Mel Robbins has been all the rage over the last year or so. Her top selling book, The 5 second rule, teaches a simple and effective technique to stop overthinking and take action. It is so simple but effective in the way that it redirects the neural pathway to take immediate action.
    2. Hypnotherapy — Hypnotherapy has gotten a bad rap with the use of stage hypnosis for entertainment. However, the therapy is making a comeback into mainstream mental wellness. Hypnotherapy delves into the subconscious mind where our long held beliefs about what is safe for us is stored. A certified hypnotherapist can effectively guide you through the process to let go of the beliefs that no longer serve us. You can also find numerous recordings specific to procrastination such as my personal favorite by Grace Smith of Grace Space Hypnotherapy.
    3. Emotional Freedom Technique — EFT is a holistic technique based on ancient Chinese acupressure combined with modern psychology. It involves tapping on specific meridian points while focusing on negative emotions, thus rewiring the thought pattern in a more desirable way. EFT can be taught by a practitioner or you can learn it yourself through courses and videos available online.
    4. Journaling — Grab a notebook or pen and paper and just start writing. Ask yourself questions. What is preventing you from taking action? Don’t overthink it, just let the thoughts flow from your mind to the paper as quickly as they come. Get out as many thoughts as you can and then go back and look for any answers or possibly even solutions. Not taking the time to think about what you’re writing allows the subconscious to take the lead.
    5. Meditation — Spend 10 minutes meditating to clear your mind and start with a blank slate. When you have too many things running through your mind, you’ll be overwhelmed and not know where to focus your attention.
    6. Get organized — First things first. Spend 10 minutes getting your area organized and free of distractions so you can focus on what needs to be done. If there’s just too much going on to do this, take what you need and go sit at a coffee shop.
    7. Have a routine — How you start your day has a huge impact on the rest of your day. Develop a routine that gets you started in the right direction from the beginning. Make your list and prioritize what’s important and how you intend to proceed with the day.
    8. Mindfulness –Stop and take a few deep breaths. Notice what you are doing. Where is your mind? What are you thinking about? Bring yourself back to the present moment. Make this a habit to use often throughout the day.
    9. Be prepared – Strategize, Confidence, Knowledge — Know what you’re doing going into a project. Map out the steps and what you need to do first. Breaking tasks down into smaller, manageable steps prevents overwhelm.
    10. Aroma Freedom Technique — AFT uses aromatherapy in a step by step process to release negative thought patters, feelings and memories that interfere with reaching our goals. It sets energy flowing in a positive direction of growth and expansion.

Recognize when and why you are procrastinating. What thoughts and emotions does it trigger? What are you gaining?

What things do you tend to procrastinate on? When do you find yourself procrastinating?

Share your insights in the comments.

Your zen friend,

Sheree

Take a self-awareness day for your own well-being

What exactly does it mean to be self-aware?

Being self-aware means being conscious of the thoughts within your mind, the space around you and the effect you have on people around you.

Why spend a day being self-aware?

Self-awareness seems like a simple enough task but it can actually be quite challenging and does require practice. Spend an entire self-awareness day to experience what it’s like to be present in every moment and be ok with it. Remind yourself to come back every time your thoughts start spiraling. Notice the calmness that takes over as you become conscious of yourself. In the days that follow, you will recognize when you start to wander and you can bring yourself back to the present.

Awareness of your mind – Introspection

The first thing you want to be aware of is your mind. Introspection is defined as the examination of one’s own conscious thoughts and feelings. People often ignore or are not even aware of their thoughts.

Spend time each day listening to what is going on in your mind. It’s sometimes easier to drown your thoughts out with distractions like watching TV, working, busyness or even other people’s problems. At the end of the day, your thoughts are still with you. Listen and acknowledge them. The more you are able to do so, the better you’ll be able to process your thoughts and move forward through them.

Notice when you have something on your mind…when the thoughts of a situation are overwhelming and all-consuming. Listen to the thoughts you are having…

  • Do you notice a pattern?
  • Do the thoughts repeat themselves over and over?
  • How much time are you spending on one single thought or a series of thoughts?

Make a mental note or even write down the thoughts you are having. By breaking them down in this way, you can begin to look at it from an outside view and potentially come up with a solution.

Here are some questions to ask yourself in order to process through what’s going on in your mind:

  • What is this thought trying to tell me?
  • Did someone influence this thought?
  • Do I believe this thought?
  • Is this thought helpful or just a distraction?
  • Is there any action I need to take on this thought?
  • What does this thought bring me to next?

Take responsibility for your thoughts. You are in control.

Body Awareness – Proprioception

Proprioception is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. It is also referred to as the “sixth sense”.

Awareness of your physical presence includes not only your body, but your energetic field, the vibe you put out to the world. Body awareness is important for physical well-being and also as another form of consciousness that impacts yourself and your surroundings.

Turn off your thoughts for a moment and experience only your physical presence. How does it feel?

  • Light?
  • Heavy?
  • Comfortable?
  • Awkward?
  • Painful?
  • Crooked?
  • Flexible?
  • What does it feel like to move slowly?
  • What does the energy associated with it feel like?

Have you ever been to a concert, positioned yourself in the perfect space for watching the show and out of nowhere, the tallest person in the crowd comes out of nowhere and stands directly in front of you, blocking your view?

Have you had days that you seem to constantly be tripping on or running into other people?

Don’t be that person! Be aware of your self and your effect on others around you.

Awareness in Relationships with Others

Self-awareness in your relationships with people means being aware of how your story, emotions and actions impact the people in your life.

Everything you’ve been through in life shows up in your relationships. How you were treated in the past by a parent or a partner results in how you currently respond to a situation. You may have triggers that you automatically respond to without thinking. Recognizing your response will allow you to stop and readjust in a more productive way.

Imagine yourself in an argument where you want to come to an amicable solution. Think about the energy you are putting out as this will likely affect the outcome. Are you listening and open or are you just trying to be right? This can be sensed in your posture. Your posture might put out a sense of confidence or it may put out a sense of weakness. Know what your position is and adjust it if necessary.

Knowing yourself better will help to build deeper, more meaningful relationships.

Benefits of Self-Awareness

Self awareness allows us to observe how we react to external stimuli or situations. Our response is created from our internal mental processing. Being self-aware of the process allows one to choose how to respond vs being reactive.

  • You’ll begin to recognize your thoughts as they happen and therefore be able to choose how you respond to them.
  • Self-awareness brings one into the present moment, decreasing anxiety by staying present, letting go of worry, regret and blame.
  • Self-awareness = responsibility
  • Understand others and how they perceive you
  • Opportunity to make positive changes in oneself

Self-awareness empowers you to take control of your life. You are the one directing your li

fe and your thoughts rather than being controlled and

dictated by them. Spend the day focusing on th

e present moment, your thoughts, your actions, your surroundings, your impact on everything and everyone around you…and you’ll never look at life the same way again.

What do you think? Are you willing to spend more time being self-aware? Give a self-awareness day a try and then let me know how you did!

Your zen friend,

Sheree

Reiki Healing Meditation and a Good Night’s Sleep

Reiki experienceLast night, my boyfriend and I went to a reiki healing meditation circle. If you haven’t done this before, I highly recommend checking it out for a totally calming and peaceful Friday night followed up by a good night’s sleep. Reiki healing meditation circles are typically held at your local metaphysical store or spiritual center. If you’re not sure where to go, check with your massage therapist or yoga studio for some guidance.

Reiki is fairly new for my boyfriend. It was only his 2nd time going. He’s not exactly the meditation type. His meditation would be something more like pacing the house while he’s on the phone or relaxing with a sci-fi movie…but he absolutely loves it!! I know how much he benefits from it since he tends to have high amounts of stress and some difficulty sleeping. I usually have to remind him how much he enjoys it and give him a little nudge and then he’s always happy in the end that he did go.

It’s quite the variety of unique people you’ll find at a reiki healing circle. It’s even great stress relief for teens (if you can get them to join you…mine will not). If not, you’ll be less stressed and better able to deal with them after you’ve been.

The people who attend sometimes seem to speak their own spiritual type of language. You’ll hear things like chi, vibration, gratitude, presence, awareness, universal life force, etc.

Reiki is spiritual in nature but it is not a religion. It doesn’t require any belief for it to work. It’s performed by a laying on of hands. It can be done one on one or in a group.

The word Reiki is broken down to:-

Rei –  higher power

Ki – life force energy

Zen candle

In a reiki circle, people will be seated comfortably in chairs forming a circle. The session may begin with a guided meditation to set the tone of the experience. Last night we were guided deep into the sea, imagining ourselves as the water itself, vast and flowing without boundaries. There are several reiki practitioners that will then circle around the room, spending a few minutes on each person, placing their hands on the receiver’s shoulders, head, back, arms, knees or even feet. They may also take your hands and place them over your own heart to transfer love energy. As the person receiving Reiki, you will simply sit, relax, meditate if you’d like. There are no requirements. Everyone is accepted. The session lasts about an hour. I find the group setting to be energizing. There are so many types of people in the room with everyone’s different energies. Yet, your experience is completely your own as you turn your awareness inward, forgetting everyone else is present.

An hour may seem like a long time to sit but it goes pretty quickly. I feel that the energy of the room and anticipating a practitioner making their way to you tends to pass the time more quickly. My back sometimes gets a bit tight when I’m sitting still but I found that when I started moving around at the end, I actually felt a couple adjustments and felt really good. My boyfriend felt like his spine and body were ascending during the session, as if he kept lengthening and straightening, yet was continuously able to lengthen and straighten more and more, upward and beyond his physical body.

There are endless benefits to reiki. The most common being relaxation and stress relief.

Other benefits of reiki include:

  • reduces physical pain
  • promotes emotional healing and spiritual growth
  • improves sleep
  • mental clarity and balance
  • dissolves energy blocks
  • reduce anxiety
  • allows for a more positive mindset
  • enhances intuition and creativity

Reiki can be a positive healing experience for anyone. There are no contraindications. It’s a great opportunity to practice meditation. Plan your next Friday night as one of relaxation and stress relief. You’ll be happy you did!

Your zen friend,

Sheree

About Me

Welcome to be healthy and zen!

I’m Sheree…your zen friend.

I am a Licensed Massage Therapist, Stress-Relief Coach, Healer, Peacemaker, Wellness Seeker and Personal Development Junkie.

My Journey

My health and wellness journey began when I went to massage school over 20 years ago. I had no idea the knowledge I would gain and experiences I would have along the way. I felt like I had entered another world I never even knew existed. Not only did I learn about massage therapy and anatomy and physiology, I learned about things like natural health, stress-relief, self-care, meditation, yoga, breathwork, energy, spirituality, manifestation, law of attraction and the universe…just to name a few.

It quickly became apparent to me that massage therapy was not just a job, it was a way of life.

As my new knowledge became my norm, I found that many people didn’t have these basic understandings of how how to live their best lives. They didn’t understand how their bodies worked and how to optimize their wellness. They didn’t know what foods to eat to nurture their bodies They didn’t have the experience of changing their reality by changing the way they think and what they filled their mind with.

Over the years, I’ve always shared my knowledge with clients, friends, family and anyone else who would listen.

My Reality

My life is not always harmonious nor healthy. I have a teenage daughter who finds me super annoying. We recently moved in with my boyfriend who is the exact opposite of my calm, quiet and introverted demeanor. We have 3 dogs and a cat. I definitely have my share of family drama. I sometimes get pissed off and aggravated at stupid things. I forget to be grateful. I spend too much time on social media. I easily loose my focus. I eat foods I know are not good for me. I love wine and craft beer. I haven’t had a consistent workout routine in way longer than I’d like to admit. The only time I listen to new age music is when I’m doing massage.

Despite what might be some not so healthy habits, I seek balance in my day to day life. I’m concious of how I’m feeling physically and emotionally…if I’m getting overwhelmed, if I am overeacting to things, if and when I need to take time for myself. I meditate often to bring me clarity, peace and insight. I love yoga although I don’t do it enough. I don’t watch the news. I let go of things I can’t control or have any influence over. I love to dwell in possibilities. I enoy eating healthy foods. I choose natural solutions for health and wellness. I’m continuously evolving and learning how to improve myself.

My Intention

It’s our choices that create our reality and we all have the ability to live a happier, healthier and more fulfilling life through the choices we make. I want to share with you some of the experiences and knowledge I have that perhaps are new and inspiring to you. I feel we all have something to share that other people can benefit from so I look forward to learning from you as well!

My desire is that you have peace and balance in your day to day life, that you have awareness to appreciate the experiences and people around you, that you offer kindness and receive kindness in return, that you express gratitude throughout your days, that you feel fantastic and that you live your best life.

Please feel free to reach out in the comments below and I’ll be happy to help out any way I can.

Your zen friend,

Sheree

behealthyandzen.com