Procrastination: The Feeling You’re Avoiding
Procrastination Isn’t Laziness – It’s an Emotional Signal You Can Change
You know the setting…
You promise you’ll start after a quick break – but an hour later, nothing’s moved. So you get your computer out, get your to-do-list out; then find yourself wandering into the kitchen area to make a drink.
You’re not lazy; you’re protecting yourself. The hesitation isn’t about willpower, it’s about emotion. The brain works and functions in a default setting of survival mode, not growth mode.
Old messages from the past are holding you back, without you realsing it. All you see if that at the end of the day, your to-do-list for things like ‘tidy this’, ’email him’ or ‘wash this’ is done – but the bigger steps that are to take you to the next level are undone. You will know it is happening and struggle to change it.
Here is the magic, this is a mixture of old limiting messages, blended in with emotions that are holding you back, but they are not strong beating large; they have been with you that long, they are like a background noise or feeling. Something you are used to and you don’t notice them as much as you once used to. But you know they are there and they are holding you back.
The Truth About “Avoidance Energy”
Every time you delay, your brain is doing a micro-calculation:
“If I start, I might feel stress, pressure, or failure. Let’s stay safe.”
You have done this calculation in the past and it becomes automatic, the feelings are ones known to you. They lead to disappointment as nothing tends to change, grow or develop. But it can be changed, you do some simple exercises that address the emotion – it needs engaging with. You can do some steps that allow you to focus on your limiting beliefs and current messages based on past experiences; finally, you can develop a micro-structure to help support you.
When this happens, motivation isn’t forced. It flows.
7-Day Feel-Then-Flow Plan
This guide is to support you, as usual, don’t ‘worry’ about results or put unnecessary pressure on yourself. You are doing something new. It is very simple.
To prepare yourself, ensure you pick a day to start, get a place where you can take notes and preferably fix a time of day to review this and focus; otherwise you could drift or, your subconscious procrastination, put it off.
Your Guide: 7-Day Plan to Calm Procrastination
Day 1 – Name it, don’t judge it
Write down three times you stalled today. Under each, note the feeling (fear, guilt, boredom).
Seeing it removes its power. In addition, think of something you have planned for tomorrow. A DIY job, a phone call; something that you recognise could cause you an issue. Don’t worry about it, don’t dwell on it, but just write it down for now.
Day 2 – Allow breath to calm your focus
Note the time that this task is to take place and, if not, write down a time to undertake this. If the task is big, break down a simple starting step and focus on that, if it is manageable, then just look at the overall outcome.
Before it starts, sit down, close your eyes, slow your breathing down and say “I am calm, centred and this is effortless”. No more than 30 seconds unless you feel it needs more of a shift.
Once it is complete, revisit and make a quick note of how it felt, was there procrastination, was it easier than expected and is there anything to follow up.
Day 3 – Five-minute job
Before you begin a task, one that you haven’t dwelt upon, but it put upon you or needs doing, identify it.
Try a shorter deep breathing for 15 seconds, see if you can get into it more naturally. Then do the job for 5 minutes and stop.
Reflect, does there feel less resistance, was it easier to get on with, was the breathing exercise more natural?
Day 4 – Reflect
Over the past 2 days you have done 2 exercises. If you had any struggles, write down “it is OK that I used to struggle, I am going to succeed”. Note that particular task or situation that caused this procrastination.
Forgive yourself, thank yourself that you have the opportunity to grow. Nothing more to-do-today.
When you forgive yourself instead of criticising, your brain’s stress centre quiets – and motivation rebounds.
A University of Sheffield study found that people who practised self-forgiveness after procrastinating were 42% less likely to repeat the delay and achieved their goals faster.
Self-forgiveness builds progress faster than self-pressure – because a calm mind starts more easily than a guilty one.
Day 5 – Refraim the risk
Write down one fear about starting a particular task that you need to do. Visualise yourself going through the breathing exercise and then starting it. Then write down “I am calm, capable and centered on getting this done”
Now write down you feeling and see if it is less intense in any ‘fear’ aspect – or if the fear has moved onto another emotion.
Understand your feeling(s) towards this and see if you need to do any more breathing around this or revisualise it again and make a note on your piece of paper when you plan on starting this. It isn’t within this 7 day plan though – not unless you want it to be.
Day 6 – Repeat the calm start
Look at the exercise in Day 2. Make a note of 2 other small steps that have been put off, left undone or are becoming more important.
Run this exercise again over each of these. With what you have learnt on forgivness, reframing and breathing; you should find it easier to start to integrate these together.
Make a note if you intend to get on with these tasks this week or put them down at a time when you know you will have least resistance to them.
Day 7 – Reflect and reward
Remember this exercise is about dealing with the emotional response to procrastination. Look back at day 1 and any notes you made.
- Now make a note of how different you are. Are you
- More able to breath before a task and take steps more easily
- Are you able to deal with set-backs with forgiveness and an I can do focus
- Are you able to not fight any fear, but accept any negative emotion, breath through it and feel safe about starting?
Next Steps
The Effort Free training gives a full framework of an exact breathing structure, a method to rid yourself of the unwanted emotions holding you back – through a unique acceptance process. Something so powerful that those who do it, find remarkable results.
This training also gives grounding, goal planning and far more! Look at this
Why This Works
It’s not positive thinking or a hopeful wish; it’s it’s freeing yourself from negative emotions and removing limiting beliefs.
You’re training your mind and body to associate calm, not fear, with self-advocacy. That’s why results can show up fast – many people notice a difference within a week.
Research snapshot: Employees who address emotional blocks before performance reviews are 40% more likely to negotiate successfully and retain satisfaction long-term (Harvard Business Review, 2023).
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“10 goals achieved effortlessly”
“The System has helped me set up my own business! I wrote down 15 major things I wanted in my life. Amazingly 10 of them have already come true, and the other 5 are moving along very nicely! I’ve stopped worrying and searching, but I have started cycling so I’m getting fitter! It has all been so effortless!”
Your Next Step Starts Here
You’ve seen how Effort-Free removes the tension behind career growth. Growth falls into 3 main change areas:
1. Limiting beliefs. Old negative messages that are built on a past structure of failed attempts, non-supportive friends, self withdrawal from growth and other factors.
2. Emotional strangleholds. A lot of emotional responses are linked to both limiting beliefs, negative mindpatters, physiological responses to a set of challenges or a circumstances.
3. Mindset. How the brain is wired through a range of past experiences, emotional protection by withdrawing or repeated negative messages.
You have touched upon this with some of the training, our 7 Day free course comes with “more than 3 powerful techniques” to change your limiting beliefs!
The mindset course comes with a powerful weapon that “changes your mind all whilst you relax deeply“
Now it’s time to feel it for yourself, you can repeat the past 7 days or, you can:
- Take the Free 7-Day Course to understand how Effort-Free clears emotional blocks and gives you a insight into becoming a goal setter and winner.
- Or start the 3-Week Mindset Program today (and get the free 7-Day course built in) to retrain your patterns immediately – the same training used in our full course, but focused entirely on mindset and calm communication.
You’ll start feeling a measurable shift within three to five days, and you’re fully protected by our 60-day guarantee.
☑️ Also comes with the Free 7-Day Training
☑️ Comes with all 3 guides in this section
Want To Read More?
To read the overview page on productivty and procrastination – select this
Weekly Reset: A 15-Minute Planning Ritual
Focus Without Force: A 7-Minute Reboot to Regain Calm Concentration
☑️ Also comes with the Free 7-Day Training
☑️ Comes with all 3 guides in this section
