Mindfulness is being aware of what is happening in the present moment. It is the opposite of distraction and supports productivity. Procrastination is often a response to feelings we are not conscious of. For example, we might struggle with a difficult problem, feel stress as a result, and then unconsciously pick up our phone to distract ourselves and relieve that stress. Developing mindfulness helps us become aware of the thoughts, feelings and experiences prompting procrastination so that we can respond to them appropriately. It also teaches us to let go of distractions, whether internal or external, which is fundamental to avoiding procrastination.

There are many great ways to develop mindfulness:

• Mindfulness meditation has been used to train mindfulness for thousands of years.
• Take mindfulness breaks:
  • Take time every day to be present with your mind without interruption. Simply rest away from distractions and follow the thoughts and feelings in your body.
• Eliminate distractions.
  • The less distracted you are, the more mindful you will be, so limiting sources of distraction like TV, smartphones or the Internet can increase mindfulness.
• Mindful focus.
  • Set times in your day where you will be present with a particular experience with no distraction, for example: pay extra attention to the food you eat and focus on identifying the different tastes and textures and any resulting sensations in your mind and body.
• Practice mindful breathing. This technique allows us to quickly bring ourselves into the present moment and out of our thoughts. It can also be pleasant and deeply soothing.
  • Begin breathing slowly.
  • Focus on your breath.
  • For the first three breaths, focus on the physical sensations of your breath in your nose, chest and belly.
  • For the next three breaths, focus on your five main senses: what can you see, hear, smell, taste and feel?
  • For the last three breaths, focus on the sensation you feel within your body. Is there pain, heat, warmth, calm, a heartbeat or tingling?
  • For the next three breaths, focus on your thoughts. Observe them as they arise and watch them as they change.
• Walking can be an excellent mindfulness practice. It allows us time and space to process thoughts and feelings we have been distracted from.
• Repetitive individual sports like jogging or cycling can be deeply mindful.
• The task investigation tool can help you become more mindful around challenging tasks.
• Build a habit of checking in with yourself:
  • Set a time, twice every day, to stop what you’re doing and ask yourself:
    • How do I feel right now?
    • What should I do about it?
  • Using the Technique each time you find yourself procrastination is excellent mindfulness training.
  • An easy way to train in mindfulness and bring yourself into the present moment any time you want is to:
    • Name five things you can see;
    • Name five things you can hear; and
    • Name five things you can feel.