To discover why you are procrastinating on a task, start by taking three slow deep breaths. Close your eyes and imagine that you are doing the task. Start with the first step and then imagine each action required one by one. Note the feelings that arise as you imagine taking each action. One or more of the actions is likely to make you feel uncomfortable. Hone in on that feeling and ask yourself these questions:

• What is the feeling?
• Where do you feel it in your body?
• Why is it arising?
• What does that feeling tell you about why you are procrastinating?
• Are there any steps you can take to help respond to this feeling?

It may help to review the list of causes for procrastination and review the cause that matches most closely with the feeling that arose.