Master How to Stop Procrastinating with Mindful Timeboxing

“I’ll do that later”. These are harmless enough words that everyone says all the time, that is unless you find yourself saying those words over and over about the same thing or throughout the same day. In this case, you’ll probably need a bit more help to stop procrastinating.

Procrastination is a common challenge for many people, usually based on emotional or psychological barriers. Fear of failure, perfectionism, and lack of motivation are just some factors leading to this behavior. This may lead to overwhelming feelings about the tasks at hand, causing someone to delay essential activities in favor of temporary distractions.

Overcoming this problem at both personal and professional levels will require you to understand the roots of your procrastination in the first place.

What Makes Someone Procrastinate Too Much?

• Procrastination usually emanates from fear of failure or perfectionism in tasks.
• Distractions, especially with technology and social media, are one of the major contributors to procrastination habits.
• Unclear goals can also make individuals procrastinate on important responsibilities.
• Stressful environments may hinder motivation, prompting people to postpone their obligations repeatedly.
• Poor time management skills frequently amplify feelings of being overwhelmed, resulting in procrastination behavior.

If all of this reminds you of your own procrastination struggle, then maybe it’s find ways to conquer procrastination.

One of the techniques to consider is mindful timeboxing. The timeboxing method, in a professional environment, would mean spending set periods on tasks without any disturbance.

When we find it difficult to finish tasks effectively due to distractions caused by stressors or indecision stemming from within ourselves, combining timeless concepts like blocking off dedicated periods (timeboxes) together with mental awareness techniques such as mindfulness can take our capabilities to the next level.

Where Did the Concept of Timeboxing Come From?

Timeboxing is a concept derived from software development methodologies that aims to improve productivity by devoting fixed periods to the completion of tasks and minimizing distractions effectively. More and more professionals these days use timeboxing to focus on specific tasks within designated intervals.

Timeboxing is not a formal therapy method, it is a productivity technique. While it’s not therapy per se, it can certainly be part of a larger wellness strategy to improve time management and mental well-being.

How to Combine Timeboxing with Mindfulness to Stop Procrastination

• Before starting to timebox, set a goal for what you want to achieve in the block of time and how you will maintain focus.
• Include short mindfulness breaks during your time blocks. For example, you can work for 25 minutes and then practice mindfulness for 5 minutes. This helps reset your mind and maintain focus.
• Take a few deep breaths before starting each time block, centering yourself in the moment. This may help minimize anxiety and set a positive tone for the task.
• Practice being present with tasks in your time blocks. If your mind wanders, bring it back gently to the present task without judgment.
• Use the breaks between the time blocks for reflective thought on what you have completed and how you feel; this will help you maintain motivation and be aware of where you are regarding your progress.
• Lastly, take your time to show gratitude when you are done with your time blocks for the day.

An Example Of A Mindful Timebox Schedule

Time Block 1:

Task: Work on the project report

Duration: 20 minutes

Mindfulness Break: 5-minute deep breathing in the bathroom

Time Block 2:

Task: Respond to emails

Duration: 25 minutes

Mindfulness Break: Stretching in a quiet nook for 5 minutes

Time Block 3:

Task: Research for presentation

Duration: 30 minutes

Mindfulness Break: 5-minute peaceful walking

This could just be a starting point for you. Ideally, you would want to start small with shorter time blocks and then increase them as you get comfortable. With more and more practice, that would help build up the habit of mindfulness and time management.

By integrating timeboxing with mindfulness, you can create a balanced and productive approach toward managing tasks while staying present and reducing procrastination.

It may sound simple, but to many of us, this is easier said than done.

Engaging a counselor will help facilitate the effective use of mindful timeboxing to fight procrastination by learning strategies tailored to enhance focus and productivity both personally and professionally. Contact one of the trained counselors on this site today.