The Idea of the Week
First, let’s buff up our vocabulary.
Lazy: Laziness is the voluntary unwillingness to exert necessary effort. The individual doesn’t want to do the task, so they choose not to. They don’t care if it gets done or not, or they figure someone else will do it.
However, all too often we are quick to shame ourselves as “being lazy” when really we are procrastinating or experiencing executive dysfunction. Procrastination and Laziness are Different, and in this 10-minute read you’ll learn what laziness is and is not, the differences between procrastination and laziness, and tips to overcome procrastination.
Procrastination: Procrastination is the act of putting off a task. The individual wants to do the task but puts it off because it seems boring, time-consuming, difficult, etc.
The difference between laziness and procrastination lies in the presence or absence of guilt or shame. If you experience guilt or shame for not completing the task, then it is not laziness. Rather it may be procrastination or executive dysfunction.
Executive Dysfunction (a 5-minute read): Executive dysfunction refers to experiencing difficulty in transitioning tasks, sustaining attention and concentration, knowing what to focus on and when, working memory, planning, organizing, managing time, and other cognitive skills. This individual wants to do the task and intends to do the task at that moment but finds that they can’t because their brain is having difficulty transitioning between activities. This can also occur with tasks the individual finds enjoyable.
The difference between procrastination and executive dysfunction mainly lies in intent. Procrastination is the intent to put the task off, meanwhile with executive dysfunction, you may have the intent to start the task but find it difficult to transition to the new activity.
Practice of the Week
How Do We Stop Procrastinating? In this 8-minute video, you’ll learn about motivation, momentum, and the two rules to help you overcome procrastination.
- 2-minute Rule: if you have a task that can be done in less than 2 minutes, then do it right away. You may also want to compound those annoying tasks that don’t take much effort with something pleasant or enjoyable, such as listening to music or an audiobook while washing the dishes or watching a YouTube video while folding laundry.
- 5-minute Rule (also known as 10-minute Rule, 20-minute Rule, or 30-minute Rule): If you have a big task you have to do, tell yourself you’ll do it just for 5 minutes (or 10, 20, or 30 minutes, whatever time limit you decide and works best for you). After the allotted time is up, you can take a break if you want to.
Procrastination is an avoidant behavior (we put a task off to avoid something, whether it’s our fear of failure, feeling overwhelmed, lack of interest, etc.). When you find yourself procrastinating a task, lean into yourself with curiosity and empathy and ask, “What about this task triggers avoidant behaviors?” Identify and understand your triggers and work from there. Remember to be gentle with yourself.
Change your vocabulary. Procrastination and executive function often induce feelings of guilt or shame and can lead to us criticizing ourselves, even in subtle ways.
- Change the statement “I should do this.” into a question, “When will I be ready to do this?” and listen to your answer with curiosity and empathy.
- If you find your answer is “I don’t want to do that thing right now,” follow up with “Okay, why not right now specifically?” and listen. You may find a reason or you may not find a reason. If you don’t, then try employing the 2-minute or 5-minute rules outlined above.
For some people, they don’t intentionally put off tasks, but starting one task reminded them they had another task to do, which reminded them they had another task to do…and the cycle goes on until they feel overwhelmed and like they’ll never get anything done. When you experience this, try the junebugging technique:
The junebugging technique is a cleaning technique shared by a Tumblr user (here is the original post) based on the way Junebugs grip onto window screens. It’s based on location rather than focus.
- To begin, choose a location where you can get tasks completed today, and be specific (e.g. not “the bathroom” but “the bathroom sink.”) Mentally stick a pin in this location and imagine yourself tethered to this location. This is the center of your focus today; you will move around but this location is where you will keep coming back to.
- Begin a task in that location.
- Get distracted. Take a break.
- Remember you’re junebugging the bathroom sink and return to the location.
- Do more stuff in that location.
- Get distracted. Take a break.
- Remember you’re junebugging…and on the cycle repeats.
News of the Week
Caitlin Raab and Kayla Hamilton offer individual therapy on a sliding scale. Read their blurbs below to learn more about what they offer!
Caitlin Raab (she/her) approaches sessions with a focus on introspection, mindfulness, and relaxation strategies. She also focuses on parent and post-partum support, child and teen mental health, and anxiety management.
To learn more about Caitlin, check out her page at breathingspacepsychotherapy.com/caitlin!
Kayla Hamilton (she/her) has an eclectic approach and, most importantly, approaches sessions with where you are at. She focuses on anxiety, life changes and transitions, adolescents and teens, and communication issues.
To learn more about Kayla, check out her page at breathingspacepsychotherapy.com/kayla!
Don’t forget to register for our groups! Registration is still open for Mother’s Light, which is a postpartum support group, and our Anxiety Group for Middle School Girls. Check out the flyers to learn more about these groups.
Anxiety Group for Middle School Girls
This group is for girls from ages 11-14 who are experiencing anxiety and worries that are affecting their everyday lives. In this group, clients will be able to gain a better understanding of what anxiety is and how it affects their minds and bodies. They will also learn a variety of ways to work through these feelings. Clients will be able to connect with others who are having similar experiences and gain support from peers through these challenges.
Contact [email protected] for more information.
Mother’s Light
To register for this group, please contact Caitlin at [email protected]
Have an idea for a group you would like to see? Send your requests in an email to [email protected] with the subject “Group Ideas.”
The Thought of the Week
Wishing you a peaceful week!
