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Procrastination is a Mindfulness Problem

Procrastination is a Mindfulness Problem
By Leo Babauta We all procrastinate, and by and large, we all know the solutions to our procrastination. I put off writing this article (ironically, I know, and yes I know you’ll put off reading this article) by doing a bunch of smaller tasks, for example. Honestly, I know the solutions: clarify what task is most important, clear away everything but this more important task, clarify my motivations for this task, break it down into something smaller and easier if I feel difficulty. These aren’t hard solutions. But they don’t work unless you’re aware of what you’re doing. You can’t step back to clarify what your Most Important Tasks are unless you realize you’re procrastinating in the first place. Awareness is everything with procrastination. Once we know what’s happening, the fixes are (fairly) easy. The problem isn’t just being aware of what’s going on — it’s remembering to be aware. So let’s talk about the awareness of what’s going on when we procrastinate, and then how to remember Related:  Do It Now - Hack away procrastinationWellness² complément resetSelbstverbesserung

How to Beat Procrastination with Daily Training By Leo Babauta We all do it: our best intentions are to go to the gym, get started on writing something, do practice learning a language … but then we procrastinate. There isn’t a person on this planet who’s immune to the procrastination habit. How do we defeat this habit? The problem, of course, is that we’re likely to put off the sessions! The only way around that is to 1. find your motivation, and 2. start as easy as possible. Make it so easy you can’t say no, and find a way to not let yourself say no. Here’s how: Commit to doing daily 5-10 minute unprocrastination training sessions. That’s it! Help with the Habit If you’d like help forming this new habit, join us in my Sea Change Program as we work on the Unprocrastination habit this month. Sea Change is my program for forming one habit a month, and it comes with articles, a couple videos, a live video webinar, daily email reminders, and an active community of people supporting each other’s habits.

The Four Hidden Habit Skills By Leo Babauta When you learn a new skill, feedback is important: if you fall off a bike, you need to make an adjustment so you don’t keep falling. But when people learn the skill of creating new habits, they usually take the feedback of missing the habit as complete failure. A sign that they have no discipline. In actuality, it means no such thing. It just means you need to practice the skill more and make an adjustment. What people don’t realize is that creating habits is actually a skillset that can be learned and practiced and mastered. And there are four hidden habit skills that most people don’t realize they’re bad at, which I talk about in my new book: Committing to actually starting. If you’re not good at creating habits, you simply need to practice these four hidden skills. But if you get good at this, you can unlock almost unlimited achievements.

Mindfulness for Wellbeing and Peak Performance - Monash University 0:14Skip to 0 minutes and 14 secondsDR. CRAIG HASSED: The pace of modern life is speeding up. Never before have we had so much of the world at our fingertips. Never before have we been bombarded by so much information, so many demands, so many choices, and so many expectations. 0:29Skip to 0 minutes and 29 secondsDR. 0:47Skip to 0 minutes and 47 secondsDR. 1:05Skip to 1 minute and 5 secondsDR. 1:43Skip to 1 minute and 43 secondsDR. 2:31Skip to 2 minutes and 31 secondsDR. 2:55Skip to 2 minutes and 55 secondsDR. 3:18Skip to 3 minutes and 18 secondsDR. 3:27Skip to 3 minutes and 27 secondsSPEAKER 1: You can fix everything from the inside, not from the outside. 3:31Skip to 3 minutes and 31 secondsSPEAKER 2: What really surprised me about it is the difference it made to my relationships. 3:36Skip to 3 minutes and 36 secondsSPEAKER 3: I can do it anyplace, anywhere, anytime. 3:47Skip to 3 minutes and 47 secondsDR. 3:58Skip to 3 minutes and 58 secondsDR. 4:08Skip to 4 minutes and 8 secondsDR.

How Couples Can Cope with Professional Stress - Jackie Coleman , and John Coleman by Jackie Coleman and John Coleman | 10:00 AM January 29, 2014 Most of us are familiar with the cycle. At work, the pressure to be “always on,” to meet deadlines, to serve the demands of colleagues or customers, or to deal with a difficult coworker can create stress that leaks into our personal lives. This stress can cause us to be impatient with romantic partners or kids or to neglect our duties at home, creating a vicious cycle of anxiety outside the office that makes work stresses even harder to face. There are countless examples of couples driven to the edge by work-related stress. Below are a few thoughts on how couples can cope with professional stress. Listen and support. Recognize and respect different coping mechanisms. Kill comparisons. Be active together. Find time to cheat (on your job and your kids!). Laugh together. These are just a few ways in which couples can more effectively manage professional stress together.

Getting Started: Why Change? Are you having trouble beginning a new project or initiative? Find out why you need to get started now. I've always liked to learn new things – and that includes learning about the learning process. For many years, my two favorite "go to" methods to explain these concepts have been a quote and a diagram addressing two key questions. The first question is this – WHAT is learning? Learning is a change in behavior. -- John Maxwell The second question is this – HOW do people progress through the learning process? (Source: Based on concepts at What Gets "Learning" Started? A third question about learning recently came to mind – WHAT gets learning started? Ideally, people would learn because they want to improve themselves – they see the opportunity learning provides. In the John Maxwell definition, it's not enough for someone to KNOW something different – a person has to DO something differently to satisfy the definition. DO Is Harder Than KNOW Carrot or Stick? "...

Things Every Man Should Own By Leo Babauta Many sites have created lists of things “every man should own”, coincidentally around the holiday shopping season. A reader suggested I create a Zen Habits version of this list. This list is definitive. Pen and notebook. As an aside, I think every woman should own these too. Free Things Every Man Should Do In addition, I have recommendations for things you should do without needing to own something: Meditate.

Four Steps to Freedom from Negative Thinking A number of years ago I created a free email-based program called “Daily Now Moments.” Every day people get an email into their inbox that is meant to inspire a moment of mindfulness or give some practical guidance in the direction of emotional freedom and happiness. One of the practices is called “The Freedom Practice” and I wanted to share it with you because it can be so useful in gaining freedom from styles of thinking that don’t serve us and keep us stuck in stress, anxiety, depression and even our addictive behaviors Sometimes I call these styles of thinking “Mind Traps.” Mind traps are styles like catastrophizing, blaming, exaggerating the negative and discounting the positive or just your most common negative thoughts. The Freedom Practice When you first notice a mind trap or common negative thought, first stop, take an intentional deep breath and from this more mindful space, move through these next four steps (Name, Feel, Release, Redirect):

10 Steps to Help Beat Procrastination | Mental Health Awareness Procrastination affects everyone to some degree. It can be minor for some, while for others it can cause stress and anxiety. While it is considered normal to some degree, it becomes a problem when it interferes with normal functioning. having anxiety, low self-worth, and self-defeating mentality. Help set up goals and how to accomplish them. Procrastination is reinforcing. Image taken from Helen Nieves a Licensed Mental Health Counselor and Certified Attention Deficit Consultant Specialist who works in her private practice and outpatient mental health clinic in New York.

How to Stop Procrastinating by Using the “Seinfeld Strategy” Jerry Seinfeld is one of the most successful comedians of all‐time. He is regarded as one of the “Top 100 Comedians of All–Time” by Comedy Central. He was also the co–creator and co–writer of Seinfeld, the long–running sitcom which has received numerous awards and was claimed to have the “Top TV Episode of All–Time” as rated by TV Guide. According to Forbes magazine, Seinfeld reached his peak in earnings when he made $267 million dollars in 1998. By almost any measure of wealth, popularity, and critical acclaim, Jerry Seinfeld is among the most successful comedians, writers, and actors of his generation. However, what is most impressive about Seinfeld's career isn't the awards, the earnings, or the special moments — it's the remarkable consistency of it all. Compare his results to where you and I often find ourselves. What's the difference? Let's talk about that what he does and how you can use the “Seinfeld Strategy” to eliminate procrastination and actually achieve your goals. Read Next

13 Essential Oils To Reduce Stress If you are feeling stressed, anxious, or are finding yourself unable to cope, then essential oils can help you find balance. Their healing power is unstoppable, so to invite yourself to really heal, it's best to understand a few simple methods first. Here are five tricks to harnessing the healing power of essential oils and a guide to some of my favorites: 1. Take a huge whiff. Self-explanatory and easy! 2. If you try adding a few drops of your favorite oil to the floor of your shower, your whole body will be immersed in an essential oil steam. 3. Put a couple of drops onto a scarf, handkerchief or cotton pad and take it with you, or tuck it into your pocket or your bra. 4. Usually I recommend using 3 teaspoons of carrier oil in a little dish and adding 7 - 8 drops of essential oil, to coat your whole body. It's always best to patch test on your skin first, before you apply all over. Always put the drops of essential oil into the bottle or dish first, then add the carrier oil. 2. 1. 2. 3.

12 Indispensable Mindful Living Tools By Leo Babauta The focus of my life in recent months has been living mindfully, and while I don’t always remember to do that, I have learned a few things worth sharing. The first is a mindful life is worth the effort. It’s a life where we awaken from the dream state we’re most often submerged in — the state of having your mind anywhere but the present moment, locked in thoughts about what you’re going to do later, about something someone else said, about something you’re stressing about or angry about. The state of mind where we’re lost in our smartphones and social media. It’s worth the effort, because being awake means we’re not missing life as we walk through it. The second thing I’ve learned is that we forget. The third is that mindful living isn’t just one thing. I’ll share them in this post, and hope that you’ll consider each in turn. Why You Should Care Why bother to spend the time learning these tools? No. This is what I’ve found. The Toolset This list, of course, is not complete.