We’ve been told over and over that procrastination is the enemy of productivity. But what if, hidden beneath the surface of delay, lies a surprising source of insight and momentum?
Procrastination isn’t always about laziness or avoidance—it can be a signal.
When we postpone a task, it often means we need more clarity, motivation, or even just space to let our subconscious do the heavy lifting. Some of our best ideas don’t come in the moment we sit down to work—they arrive while we’re doing dishes, going for a walk, or scrolling through memes instead of meeting a deadline.
In fact, strategic procrastination can open the door to better decision-making.
That extra time might allow us to gather new perspectives, refine our vision, or spark a breakthrough we wouldn’t have reached under pressure.
When we stop beating ourselves up for the pause and start listening to what the pause is trying to tell us, we can use it as fuel. Embracing the hidden power of procrastination isn’t about giving up on productivity—it’s about redefining it.
Delay, when intentional, can become a quiet incubator for creativity, innovation, and personal growth.
It turns out, some of history’s most brilliant minds were also world-class procrastinators. Here are a few notable examples:
- Leonardo da Vinci: The Renaissance genius was notorious for leaving works unfinished. It took him over 16 years to complete the Mona Lisa, and many of his inventions never made it past the sketch stage.
- Victor Hugo: The author of "Les Misérables" had such a hard time focusing that he reportedly had his servant hide his clothes so he couldn’t leave the house until he finished writing.
- J.K. Rowling: The "Harry Potter" author has openly admitted to procrastinating—often wandering around her house or making tea instead of writing. The fifth book in the series was delayed due to her putting things off.
- Bill Clinton: Even as President, Clinton was known for delaying decisions and struggling with punctuality. His own Vice President once called him “punctually challenged”.
- Douglas Adams: The "Hitchhiker’s Guide to the Galaxy" author famously said, “I love deadlines. I love the whooshing noise they make as they go by”.
So if you’ve ever felt guilty about putting things off, you’re in pretty good company.
Though, you can turn procrastination into exploring your potential.
The good news is, procrastination isn’t some immovable personality trait. It’s more like a habit loop we can learn to interrupt. Here are some effective strategies that really work:
1. Break big tasks into tiny steps.
Overwhelm is a huge procrastination trigger. By slicing a daunting project into bite-sized pieces, you create easy wins that build momentum.
2. Use the “Two-Minute Rule”
If something takes two minutes or less—just do it now. It clears mental clutter and gives your brain a micro-dose of accomplishment.
3. Work with a timer (Pomodoro-style)
Set a timer for 25 minutes of focused work, then take a 5-minute break. The ticking clock adds urgency without pressure, and breaks keep you refreshed.
4. Make your goals visual
Whether it’s a checklist, a mood board, or sticky notes on the wall—having visual reminders can make your priorities feel real and tangible.
5. Identify the "why" behind the resistance
Are you bored? Anxious? Confused? Getting curious about your procrastination instead of judging it can lead to surprising clarity.
6. Set deadlines—even fake ones
Self-imposed deadlines give shape to your time. Adding a reward or tiny celebration for hitting them doesn’t hurt either.
7. Change your environment
Sometimes a shift in setting—a coffee shop, a different desk, or even just tidying up—can signal your brain that it’s time to switch gears.
Ah, and talking about our brains, what about the vagus nerve—one of the body’s most powerful behind-the-scenes operators. While it doesn’t 'directly' cause procrastination, it plays a fascinating role in the emotional and physiological states that can lead to it.
The vagus nerve is a key part of the parasympathetic nervous system, which helps regulate things like heart rate, digestion, and our “rest and digest” response. When it’s functioning well, it promotes calm, focus, and emotional regulation. But when we’re stressed, anxious, or overwhelmed—common triggers for procrastination—the vagus nerve can either help soothe us or, if dysregulated, leave us stuck in a freeze or shutdown state.
This is where it gets interesting: procrastination isn’t always about laziness. It’s often a nervous system response. If your brain perceives a task as threatening (even emotionally—like fear of failure or perfectionism), your body might respond by avoiding it altogether. That’s the freeze response, and the vagus nerve is deeply involved in that process.
So in a way, procrastination can be your body’s way of saying, “I don’t feel safe or ready to do this right now.” Strengthening vagal tone—through deep breathing, cold exposure, humming, or even yoga—can help regulate your nervous system and make it easier to face tasks without spiraling into avoidance.
So, you can see there are many factors that play into our "pauses" or our "procrastination."
If you would like to chat with me about your "pause" or "finding your potential in procrastination" then book a free call with me HERE!
Byee, have an awesome day!
We all need a break now and then. A deep breath. A pause. A chance to step back and reset. That’s what I told myself when I stepped away—from the project, the call, the workout, the hard conversation. I wasn’t quitting, I was just giving myself space. Right?
But somewhere between a “quick mental reset” and “I'll do it tomorrow,” that healthy pause quietly morphed into a silent kind of sabotage. I wasn’t resting. I was avoiding. Avoiding the discomfort, the discipline, the next right step.
And I was doing it under the cozy cover of self-care!
The truth? Procrastination doesn’t always show up waving red flags. Sometimes, it dresses up as wisdom. As kindness. As “listening to your body.” And yes, sometimes that is the right move—but other times, it’s just fear in disguise.
Fear of failing. Fear of not being enough. Fear of what happens when we give it our all and it still doesn’t work. But the longer I stayed in the pause, the harder it became to start again. That’s when I realized: the real self-care wasn’t staying out of the game—it was choosing to re-enter it, imperfect and unsure, but moving forward anyway.
Procrastination often wears a clever disguise—it can look like over-planning, perfectionism, sudden busyness with unimportant tasks, or even the noble pursuit of “taking a break.” The key to recognizing it is checking your why. Are you pausing to recharge—or to escape?
Are you delaying because something genuinely needs more time, or because the thought of doing it feels uncomfortable, overwhelming, or vulnerable? Procrastination usually shows up when there’s something at stake—something that matters—so if you're avoiding a task with emotional weight, personal risk, or high importance, chances are it’s not just a delay… it’s resistance.
Noticing that pattern is the first step to breaking it!
Here are 5 practical steps to break the pattern of procrastination:
1. Name What You’re Avoiding (and Why)
Get honest with yourself. What task or decision are you avoiding, and what’s the real reason? Fear of failure? Not knowing where to start? Naming the resistance disarms it.
Get honest with yourself. What task or decision are you avoiding, and what’s the real reason? Fear of failure? Not knowing where to start? Naming the resistance disarms it.
2. Shrink the Task
Break it down into the smallest possible action step. Instead of “write the whole proposal,” aim for “open the doc and write the first sentence.” Action breaks inertia.
Break it down into the smallest possible action step. Instead of “write the whole proposal,” aim for “open the doc and write the first sentence.” Action breaks inertia.
3. Set a Timer and Start Ugly
Use a 10- or 15-minute timer to begin—no pressure to finish, just commit to starting. Let it be messy, imperfect, even awkward. Starting is the win.
Use a 10- or 15-minute timer to begin—no pressure to finish, just commit to starting. Let it be messy, imperfect, even awkward. Starting is the win.
4. Anchor the Habit
Attach the task to something already in your routine. For example, “after I make coffee, I’ll work on this for 15 minutes.” Anchoring creates consistency without relying on motivation.
Attach the task to something already in your routine. For example, “after I make coffee, I’ll work on this for 15 minutes.” Anchoring creates consistency without relying on motivation.
5. Celebrate Progress, Not Perfection
Each small step is momentum. Acknowledge it. Progress rewires your brain to associate action with reward—making it easier to keep moving next time.
Each small step is momentum. Acknowledge it. Progress rewires your brain to associate action with reward—making it easier to keep moving next time.
So, ask yourself. "Am I pausing for the right reasons? Or, has it turned into procrastination, and stalling.
You can talk to me more about it over coffee HERE!
I have been in my quiet place.
Why?
To pray, think, reflect, and listen.
Sometimes, life can get so "busy," and somewhat chaotic, to the point where it seems to be on auto pilot. Walking a path that is familiar, almost repetitive, with no new inspiration, just the same old, same old. It's not easily recognized because it's routine, ingrained, and habitual. It becomes draining, unproductive, and eventually sucks the life out of you.
About fourteen months ago I had a total knee replacement. It had been on the cards for a few years and finally I got to a place where life had become miserable. I was unable to walk properly, and I was suffering with pain. It put me on my hiney to say the least. It was tough, painful, and a long recovery. It also threw me out of the day to day life I was living and I felt robbed of "familiar" routines that I was used to. My energy was taken up with recovery and being able to walk again. That meant physical therapy two or three times a week, and at least twice daily at home. It was painful. There was not a lot of sleep. My life as I knew it was disrupted.
I kept trying to get back on the same path I was on. It wasn't working. Then, on one of the many sleepless nights I had, I had divine inspiration for my new book. I actually got out of the bed and wrote it down so I wouldn't forget it. Sort of what I do when I get a song idea in the middle of the night. Only this was a book. It was about reseting emotions and thoughts around old habits, behaviors, relationships, and changing them for the better.
"The One Minute Emotional RESET."
Little did I know how this tiny book of inspiration would actually change my life and the path that I was on.
And yet, realizing a change of direction was in my future, did not happen overnight. It took doors closing, other doors opening, routines becoming so impossible to maintain that they dried up. Being forced to stop my mind going in a hundred directions and begin to search for answers. I ran into walls and doors that looked pretty good before though now they looked like they were blocking out what had been and I had to work out why.
In writing this book of divine inspiration, I finally had my eyes open to the fact that you have to shovel out what's been done, or not working anymore, to make way for new things to prosper. In fact Ecclesiastes 3:1 says:
"To everything there is a season, and a time for every purpose under heaven."
This is followed by a well-known passage listing various times and seasons in life, such as "a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted."
It was time to change direction. Wow! Why does it take so long to realize when the season is done and God has something new and exciting waiting for you to wake up and step into!
Letting go of anything, whether it's been good, or bad, isn't easy. "To everything there is a season, and a time for every purpose under heaven." And, sometimes the season looks good! When this happens it's hard to see the season is done. Though is it just a perception that it's still "good?" Nothing stays stagnant, everything is mean to grow and change. What works for a while may not always be the case. When disruption, or interruption happens, that's a sign. A sign it's time for a change and to recognize we need to pivot, and move on. I'm plucking up what I have planted, and am replanting, fresh new seeds that will sprout into the next season God has planned for me.
What is disrupting or interrupting your life right now? Is it a behavior, a relationship, a habit, a slump, or dissatisfaction with a situation that's not working for you anymore?
Letting go makes room for new beginnings, inspiration, and growth.
Would you like to explore and have a chat about it? CLICK HERE!
If you'd like a free resource I have about change CLICK HERE!
HAVE AND AWESOME DAY AND REMEMBER
YOU CAN HAVE IT ALL!
Staying on track with mindfulness is a powerful tool for maintaining focus, reducing stress, and enhancing overall well-being. To cultivate mindfulness, it's essential to regularly set aside dedicated time for practices such as meditation, prayer, or deep breathing exercises. This deliberate commitment to mindfulness allows you to develop the skill of observing your thoughts and feelings without judgment.
Furthermore, integrating mindfulness into your daily life by practicing awareness during routine activities like eating, walking, or working can help you stay attuned to the present moment. Consistency is key; by making mindfulness a regular part of your routine, you can foster a greater sense of inner calm, improve your ability to concentrate, and better navigate life's challenges with a clear and centered mind.
The concept of mindfulness as it is understood in contemporary psychology and meditation practices is not explicitly mentioned in the Bible. However, there are biblical verses that touch upon the themes of being present, focused, and attentive in a spiritual context.
One such verse is found in the New Testament, in the book of Philippians, chapter 4, verse 8 (NIV):
"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things."
While this verse doesn't use the term "mindfulness," it encourages believers to direct their thoughts and attention toward positive, virtuous, and uplifting things. It underscores the importance of maintaining a positive and focused mindset, which aligns with some of the principles of mindfulness practices aimed at cultivating awareness and presence in the present moment.
Practicing mindfulness through prayer can be a deeply spiritual and enriching experience, combining the benefits of mindfulness with a connection to one's faith. Here are steps to practice mindfulness using prayer:
- Select a Quiet Space: Find a quiet, peaceful space where you can pray without distractions. This can be a designated area for prayer or any place where you feel comfortable and focused.
- Choose a Prayer: Select a prayer that is meaningful to you. It can be a traditional prayer from your religious tradition or a personal prayer that reflects your thoughts and feelings. The Lord's Prayer, the Serenity Prayer, or the Prayer of St. Francis are examples that many find suitable.
- Set an Intention: Before you begin, set an intention for your prayer. This can be a specific concern, a desire for guidance, or simply the intention to be present and mindful during your prayer.
- Focus on Your Breath: Begin by taking a few deep breaths to center yourself. Pay attention to the sensation of your breath as you inhale and exhale. This helps you become present and calm.
- Recite the Prayer Slowly: As you recite the prayer, do so slowly and intentionally. Pay close attention to the words and their meaning. Consider how each word or phrase resonates with you personally.
- Engage Your Senses: If your prayer includes physical actions, such as lighting a candle, holding beads, or making specific gestures, engage your senses fully. Notice the texture, color, and scent of the objects you are using.
- Stay Present: If your mind starts to wander, gently bring your focus back to the prayer. It's normal for thoughts to arise; the key is to acknowledge them without judgment and return to the prayer.
- Reflect on the Prayer: After completing the prayer, take a moment to reflect on your experience. How did it make you feel? Did you gain any insights or clarity?
- Express Gratitude: If your prayer includes expressing gratitude, take time to think about what you are thankful for. This can help foster a sense of mindfulness and appreciation.
- Practice Regularly: Like any mindfulness practice, consistency is essential. Try to incorporate this mindful prayer into your daily or weekly routine, adapting it to your needs and schedule.
Mindful prayer allows you to deepen your spiritual connection while also reaping the benefits of mindfulness, such as reduced stress and increased mental clarity. Over time, you may find that your prayer practice becomes a source of inner peace and strength in your life.
While meditation seems a little "woo woo" to some meditation is mentioned in the Bible. Biblical meditation is a spiritual practice rooted in the Christian faith that involves deep contemplation and reflection on specific passages, verses, or teachings from the Bible. Unlike some Eastern meditation practices that focus on emptying the mind, biblical meditation involves filling the mind with God's word and seeking to understand it more deeply, apply it to one's life, and connect with God on a personal level.
Here are key elements and practices associated with biblical meditation:
- Selecting a Scripture: Biblical meditation typically begins with selecting a specific passage, verse, or theme from the Bible. It could be a verse that speaks to a personal issue, provides guidance, or offers comfort.
- Quiet Reflection: Find a quiet and contemplative space where you can focus your thoughts without distractions. This might be a dedicated prayer space or simply a peaceful environment.
- Repeated Reading: The chosen Scripture is often read multiple times. Each reading allows for a deeper understanding of the text and a chance for its message to resonate more profoundly.
- Contemplation and Reflection: During meditation, individuals contemplate the meaning of the scripture, seeking insights into its relevance to their life, values, and relationship with God. This may involve asking questions and reflecting on how the passage can be applied to one's daily experiences.
- Prayer: Biblical meditation is typically accompanied by prayer. This can involve expressing gratitude, seeking guidance, or asking for wisdom and understanding related to the scripture being meditated upon.
- Listening to God: Part of the process is listening for God's guidance or presence in response to the meditation. This may involve stillness and openness to insights or a sense of God's presence.
- Application: After meditation, individuals strive to apply the insights gained from the scripture to their daily lives. This might involve making changes in behavior, seeking forgiveness, showing gratitude, or finding strength in difficult times.
Biblical meditation serves as a way to deepen one's relationship with God, gain spiritual insights, and find comfort, guidance, and wisdom within the Bible's teachings. It's a practice that varies among individuals and Christian denominations but shares the common goal of seeking a deeper connection with God through the study and contemplation of His word.
Consistency is hard enough at any time let alone when the going gets tough. Our brain is not geared to like to work hard in fact, our brains are wired to conserve energy, which often leads to taking the path of least resistance. This natural inclination toward laziness can make it tempting to avoid challenges or fall into easy routines, as our minds prioritize short-term comfort over long-term growth.
Our brains are also geared towards patterns, especially familiar patterns because they offer a sense of safety and predictability. Recognizing and repeating known patterns allows the brain to operate more efficiently, reducing cognitive load. When faced with new information or experiences, the brain must work harder to process and adapt, which requires more energy. This is why habits, even ones that may not serve us well, can be so hard to break—they provide a mental shortcut that our brains prefer over the uncertainty of change.
However, this preference for familiarity can also keep us stuck in unproductive or even harmful cycles. When our brains become too comfortable with certain patterns, we may resist new opportunities or challenges that could lead to growth. This aversion to change is rooted in our desire for stability, but it can limit our potential. To grow, it's essential to push beyond the comfort of the familiar and challenge our brains to embrace new experiences, fostering resilience and adaptability.
So, when we are faced with adversity or tough times, our brains like to check out. The extra load of trying to maintain the familiar while dealing with a problem can send it off the rails. Suddenly, your determination to keep a healthy routine is now overruled by your brain trying to deal with a new situation and adapt to it. In times of adversity, our brains naturally resist consistency because they prioritize survival over routine.
When faced with stress or uncertainty, the brain shifts into a heightened state of alertness, focusing on immediate threats rather than long-term goals. This fight-or-flight response, designed to protect us, can make it difficult to stick to regular habits or maintain discipline. Instead of consistency, the brain seeks quick solutions and relief, often leading to impulsive decisions, procrastination, or avoidance.
Additionally, adversity disrupts the brain’s sense of stability, making it harder to focus on consistent actions. The mental energy needed to manage stress and navigate challenges often depletes the cognitive resources required for discipline and routine. As a result, maintaining consistency can feel like an uphill battle, as the brain prioritizes coping mechanisms over sticking to plans. Overcoming this instinct requires conscious effort and strategies that remind the brain of the long-term benefits of consistency, even when short-term comfort is tempting.
So, what's the answer to keeping your consistency in your business, health, and daily routines, when tough times happen? Overcoming the brain’s resistance during tough times requires intentional strategies that help reinforce consistency and resilience. Here are some effective methods:
- Mindfulness and Meditation: Practicing mindfulness helps to calm the mind, reduce stress, and increase awareness of negative thought patterns. Meditation trains the brain to stay present, making it easier to manage anxiety and maintain focus on long-term goals rather than short-term discomfort.
- Break Goals into Small Steps: When facing adversity, large tasks can feel overwhelming. By breaking goals into smaller, manageable steps, you reduce the mental burden and make it easier for your brain to commit to consistent action. Celebrating small wins along the way can also boost motivation and reinforce positive behavior.
- Establish Routines: Creating a consistent daily routine can provide stability and a sense of control during chaotic times. Even small rituals, like morning exercise or a set bedtime, can anchor your day and help the brain navigate uncertainty by providing familiar structure.
- Positive Self-Talk and Affirmations: During tough times, negative self-talk can easily take over, reinforcing the brain’s instinct to avoid challenges. Replacing these thoughts with positive affirmations helps to shift your mindset, encouraging resilience and a commitment to your goals, even when it's difficult.
- Seek Support and Accountability: Sharing your challenges with a friend, coach, or support group can provide the encouragement needed to stay consistent. External accountability adds pressure to follow through on commitments, helping to counteract the brain’s urge to take the easy way out.
- Focus on the ‘Why’: Reminding yourself of the deeper reasons behind your goals can strengthen your resolve. When you reconnect with your purpose, it becomes easier to push through discomfort, as the brain recognizes the value of staying consistent despite adversity.
By using these strategies, you can train your brain to prioritize consistency and resilience, even when facing tough times.
If you are in a "tough" time and need to chat about it, go HERE for a complimentary consultation.
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