6 Ways To Manage Emotions And Their Role In Procrastination

Midlife Matters Thought Leader: Julie DeLucca-Collins

During our recent group coaching call, I talked with some of my clients, who are successful entrepreneurs with a lot of passion. They were all feeling tired, stressed, and overwhelmed with emotions.

This affected their work progress as they tried to finish the year strong. It’s important to note that this isn’t just their problem.

“Emotions are a big deal when it comes to procrastination, and it’s essential to understand how they can get in the way of our goals.”

In recent weeks, the news has been mostly negative, and with October here, we’re getting ready for the busy holiday season. As we chatted, I noticed a common theme. It’s a problem I’ve seen before – procrastination and getting stuck in a cycle of negative feelings. Emotions are a big deal when it comes to procrastination, and it’s essential to understand how they can get in the way of our goals. Today, let’s talk about how emotions affect procrastination and share some practical tips to deal with them.

How Emotions Impact Procrastination:

Emotions can considerably impact our behavior and motivation, and they can be a major contributor to procrastination. For example, you might put off important tasks and avoid responsibilities if you’re feeling overwhelmed, anxious, or stressed. On the other hand, if you’re feeling happy, motivated, and energized, you’re more likely to take action and make progress toward your goals.

Like my clients, the good news is that you can learn to manage your emotions and reduce their impact on your behavior and productivity. By understanding your emotions and developing strategies for managing them, you can overcome procrastination and achieve your goals.

Identify Your Emotions:

Identifying your emotions is crucial in managing them and reducing their impact on your behavior and productivity. When you’re aware of your emotions, you’re better equipped to understand their impact on your thoughts and actions, and you can develop strategies to manage them more effectively.

One way to identify your emotions is to remember your feelings and thoughts in the moment. For example, you might notice physical sensations like a tight chest or a racing heart if you’re feeling overwhelmed or stressed. By paying attention to these sensations, you can identify that you’re feeling stressed or anxious.

Another way to identify your emotions is to take a moment to reflect on your thoughts and feelings. I began doing this by incorporating the practice of Morning Pages. In the book The Artist’s Way, Julia Cameron encourages the reader to unleash the artist within by writing three pages of longhand of thoughts that come out of our head first thing in the morning. Other things you can do are: journaling when you have the opportunity, meditating, or simply taking a few deep breaths and focusing on your emotions. By taking the time to reflect, you’ll be able to identify what you’re feeling and understand why you’re feeling that way.

“Practice mindfulness to help you get in touch with your feelings.”

6 Ways To Manage Emotions:

Once you’ve identified your emotions, you can start to develop strategies for managing them. Use these tips for managing emotions and reducing procrastination.

1. Mindfulness:

Practice mindfulness to help you get in touch with your feelings. Mindfulness is all about being present in the moment and focusing on your thoughts and feelings. By practicing mindfulness, you can gain insight into your emotions and learn to manage them more effectively.

2. Move:

Get in some type of activity as a way to release your emotions. Exercise is a great way to reduce stress and improve your mood. Whether going for a walk, practicing yoga, or lifting weights, make time for daily physical activity. In addition to practicing these forms of physical movement, I bought a small rebounder trampoline. I love spending a couple of minutes jumping with the joy and abandonment of a young girl. This practice helps me feel alive and free. 

3. Connect With Others:

Spending time with friends and family is a great way to reduce stress and improve your mood. Make time for social activities and connect with others regularly. 

4. Give Yourself A Break:

Regular breaks are essential for maintaining focus and avoiding burnout. Take a few minutes each hour to stretch, move around, or simply relax.

5. Identify And Challenge Negative Thoughts:

Negative thoughts can contribute to stress and anxiety, leading to procrastination. Identify these thoughts and challenge them with positive self-talk and rational thinking.

6. Seek Help:

If you’re feeling overwhelmed or struggling with negative emotions, it might be helpful to seek professional help. A therapist or counselor can help you identify and manage your emotions, reduce stress, and overcome procrastination.

Massive Role In Procrastination:

Finally, emotions play a massive role in procrastination, and it’s important to understand how they impact our behavior and productivity. By identifying your emotions, practicing mindfulness, connecting with others, and seeking professional help, you can learn to manage your emotions and overcome procrastination. So, take the first step today, and start managing your emotions to achieve your goals! 

Please Note: Additional resources can be found in Author’s Bio below.

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