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Have you ever felt so bad that even motivating yourself to get out of bed seemed extremely difficult?
Do you feel as though you have fallen off the health wagon and can’t get back on again? Do you resist doing exercise for days, weeks or even months on end? Do you ever put off starting or finishing things? Have you ever said, “Oh I can’t be bothered, I’m too tired, upset, angry, busy… I’ll do that tomorrow…”
If you said yes to any of the above questions, then this article has been written to help you bust through resistance and start living life on your own terms.
These are all forms of resistance and procrastination.
Resistance and procrastination are a negative form of self-sabotaging behavior. And they often acts as a mental block that stops you from achieving the very kind of successful results you truly desire.
But, when you clear away resistance, and instead choose to focus on changing this pattern of self-defeating behavior, you truly can achieve the body and life of your dreams.
1. Acknowledge any feelings of internal resistance you have
Acknowledging resistance is essential to the overcoming of it.
Once you connect with your resistance, give yourself time to check in with it and, see if you can make friends with it. There is a very good reason that you are experiencing this feeling of resistance.
Ask yourself, "Is this task something that I really want done?". If it's not, can you give yourself permission to leave it, and let yourself relax about it. Now, if it is something that you truly desire, then that that too is great to observe. Noticing your internal responses can be powerful, and transformational within itself.
2. Notice which tasks either drain or give you energy.
Once you have an internal yes, then check how you feel about this next question.
Is completing this task something that will fill you with energy? Or will doing it drain your energy levels? Also, check with yourself, do you have to be the person to do this task. Or could someone else complete the work, instead of you?
Of course, if you are the only person who can do it, then acknowledge that. For example, you are the only person who can get out of bed, move your body, study for a test, or finish your own piece of art work.
But for more routine and ongoing tasks, ask yourself if it is possible to outsource the project or task? Is there someone else who could do this job?
If you find that you procraastinate on a certain job on a regular basis, such as cleaning your house, seriously consider employing a cleaner. Find someone you trust and that you get on well with. Set up a win-win scenario. Someone who loves cleaning will be grateful for the extra work and money, and you'll have gifted yourself some free time. Use it wisely, doing something that you love!
Remember that we all have different strengths and passions. Just because you don't like doing something, doesn't mean that someone else won't be thrilled to do it! I can assure you that the tasks that you don’t enjoy doing, someone else in the world would love the chance to. This works particulary well for tasks such as filing, clearing clutter, cleaning, editing, accounts and book work.
3. Take one small baby step forward
If you have been procrastinating on doing something, just do one small thing now.
If it is exercise, try moving your body by stretching your arms and breathing fully right now. Begin by gently stretching your neck over to the side and in semi-circles. Breathe with mindfulness and conscious awareness. Let yourself breathe fully and deeply.
Whatever the job that you have been procrastinating about, begin by breaking it down into small, manageable chunks. And, take one small movement towards it now. Type one word or a sentence. But, don't let yourself finish it. Just do one teeny tiny micro-movement on the job.
If you’ve been procrastinating on clearing clutter, just start by doing one thing. Only let yourself, clear away one piece of paper. Or, focus on just folding one item of clothing. Very often, just doing one thing, builds a form of energy and enthusiasm. Just doing one thing can lead to the next and then the next, and before you know it, you won't be able to stop yourself from finishing the whole job!
4. Create a new story for yourself.
If you have been giving yourself a hard time for procrastinating on doing something, now is the time to re-focus your thoughts.
Notice that just by doing a few small micro actions, you cannot run the same old sorry story, “I’m so useless”, “I can’t do it” or “It’s too hard” or “It’s too much for me.” Or “There’s no point in starting, I’ll never do it”
These kind of thoughts are detrimental to your long-term success. This kind of thinking creates disharmony in your mind, and only results in you getting upset and angry with yourself.
Pay no attention to these old stories and unproductive thoughts. Reframe them and see if you can either find humour in them or simply turn your attention to your new baby steps and micro actions. Gentle strectching, moving and breathing. Typing one word or sentence.
With your new story, what else is possible for you later on in the day or tomorrow?
5. Focus on how good you’ll feel with this thing done
Let yourself imagine how good you will feel once you’ve done whatever it is that you have been putting off!
Imagine how more vibrant, energised and inspired you will feel, after having done the very thing you have been putting off doing.
Let yourself feel better with each little thing you do. Celebrate each of your successes, no matter how small they seem. Know that each small step you take, is taking you closer to getting the job done. Let yourself feel more expanded, stronger and better.
6. Incentivise yourself
Now is the time to take action and reward yourself as you do so. If you need more inspiration, motivate yourself with an exciting incentive.
Consider what kind of incentive could you give yourself once you’ve completed this very thing you’ve been putting off? Would you like to watch one of your favourite movies? Read a book? Take a holiday? Book that yoga retreat you’ve been planning on doing one day? What else have you been dreaming about?
Having an exciting incentive program can help you get over old hurdles and create inspired action. Taking new actions, builds momentum and catalyses positive change in ways that you can only dream of.
So, what are you waiting for?
Whatever it is that you've been putting off and procrastinating on, I hope that this article encourages you to get started on doing that thing today... And, remember to reward yourself for each baby step and positive action that you take on your path towards your goals and your dreams.
With so much Love,
From my heart to yours,
Katrina Love Senn xo