Sometimes, we struggle to complete a task that is possibly the most important to get done now. On many occasions, we have counted the days left until the deadline, and still, there were many other things on which we have spent our time and energy. It can result in many different emotional reactions, and some people begin to think negatively about themselves, complicating the situation.

A brief definition of procrastination is delaying or postponing tasks or activities that need to be done, despite knowing that delaying them may cause negative consequences or stress. It can lead to feelings of guilt, anxiety, and frustration.

Just to illustrate this, I will give two examples:

• John is a college student who has an essay due in a week. He knows he needs to start working on it but keeps putting it off. Instead, he watches series, plays video games, and hangs out with his friends. As the deadline approaches, John becomes increasingly anxious and stressed, but he still doesn’t start working on the essay until the night before it is due. He thought he always figured out how to find a solution under pressure and always succeeded.
• Sarah is a marketing executive who has a big project to complete for her boss. She knows she needs to finish it but is constantly distracted by social media, emails, and other tasks. She tells herself she’ll start the project in an hour or two, but that time never comes. She feels tired, that it never is a good time to start the project, and that it would be essential to begin it once she finds a proper amount of time to dedicate. As the deadline approaches, Sarah feels overwhelmed and begins to panic. She finally starts working on the project but has to rush to finish it on time.

In both cases, were thoughts, suppositions or ideas around the goal of finding the right time to do it. Often, it is not the task that prevents us from committing to it but the thinking attached to that moment. It makes it unattractive or makes us believe that it never is a good time or would be frustrating, exhausting, or useless to dedicate ourselves to begin right now.

I will expose one way to find a solution to this tangled situation. It comes from ACT (Acceptance and Commitment Therapy Approach), which says that achieving psychological flexibility will allow us to make the right choice once it is based on our values while still experiencing unwanted or unpleasant private events.

It means there is no need to wait until all those annoying thoughts disappear to find the right time to put in hands-on work. There is a way to move forward through it. Since our thoughts, actually, are not necessarily the reality itself (in this case, that the time is never right, or you will get bored, or that it is too difficult to do it right now, and so on) but are just one way our minds offer to understand or address it. So if we attach to those thoughts without deliberation, we will probably get lost.

That is called “Cognitive Fusion” since that is what we are doing in that case, fusing our thought with reality and what we feel. An example would be, 1- I think the task is tough. 2- We start believing the task is complex and problematic, so that is how the task is in reality for us. 3- What we feel corresponds to the reality that we have created by following or being attached to our thoughts.

So to defuse our thoughts, we have to gain a better understanding. If you want to do the practice, find a relaxed and comfortable place to be quiet and focus on your mind. Try to put your mind blank and see what happens. Suddenly some thoughts will arise almost automatically. The idea is to identify them and see what they are saying. Then, the next step is to identify that those are just thoughts coming up in your mind and not something real. A few metaphors can be used to understand thoughts and how to control them. Once you are at peace and focused, try to imagine that those thoughts or words are taking the shape of one of these metaphors:

1. The cloud metaphor: Just like clouds in the sky, thoughts come and go. Sometimes they are light and fluffy, and other times they can be dark and heavy. By observing our thoughts without judgment, we can allow them to pass by like clouds rather than getting caught up in them.
2. The traffic metaphor: Imagine your thoughts are like cars on a busy road. You are sitting on the side of the road, watching the cars go by. Some thoughts may be moving quickly, while others are moving slowly or getting stuck in traffic. By observing our thoughts without getting caught up in them, we can learn to let them pass by like cars on the road.
3. The garden metaphor: Our thoughts are like seeds that we plant in a garden. Some seeds may grow into beautiful flowers, while others may turn into weeds. By observing our thoughts and choosing which ones to nurture and which ones to let go of, we can cultivate a garden of positive and productive thoughts.
4. The wave metaphor: Our thoughts are like waves in the ocean, constantly ebbing and flowing. Sometimes they are calm and gentle, while other times, they can be powerful and overwhelming. By observing our thoughts without getting caught up in them, we can learn to ride the waves without getting swept away by them.
5. The river metaphor: Our thoughts are like a river flowing through our minds. Sometimes the current is strong and fast, while other times, it’s slow and meandering. By observing our thoughts without getting caught up in them, we can learn to navigate the river of our mind without being swept away.
6. The movie screen metaphor: Our thoughts are like images projected onto a movie screen. They come and go, and we can choose to watch them or not. By observing our thoughts without judgment, we can become more aware of the patterns and themes in our thinking.
7. The weather metaphor: Our thoughts are like the weather, constantly changing and unpredictable. Sometimes they are stormy and chaotic, while other times, they are calm and peaceful. By observing our thoughts without getting caught up in them, we can learn to weather the storms and appreciate the sunny days.
8. The puppeteer metaphor: Our thoughts are like puppets on strings, and we are the puppeteer. We can choose to let our thoughts control us, or we can take control of the strings and direct our thinking in a more positive and productive direction.
9. The mountain metaphor: Our thoughts are like clouds passing over a mountain. The mountain remains constant and unchanged while the clouds come and go. By observing our thoughts from a place of inner stillness and stability, we can learn to stay grounded and centred, even as our thoughts come and go.

These metaphors can help you develop a non-judgmental and accepting attitude towards your thoughts, which is an important part of mindfulness. By learning to observe them without getting caught up in them, you can gain more control over your thinking and live a more intentional and fulfilling life.

If you do prefer some more practical suggestions, you could try the following:

1. Break tasks down into smaller steps: When a job feels too big, it’s easy to put it off. Instead, try breaking the task down into smaller, more manageable steps. This will make the job feel less overwhelming and help you get started.
2. Minimize distractions: Distractions can be a major source of procrastination. To minimize distractions, try turning off your phone, closing unnecessary tabs on your computer, or finding a quiet space to work in.
3. Use positive self-talk: Negative self-talk can contribute to procrastination by making you feel overwhelmed or inadequate. To combat this, try using positive self-talk to motivate yourself. Tell yourself that you’re capable of completing the task and that you’ll feel proud and accomplished once it’s done.
4. Reward yourself: Finally, it’s important to celebrate your successes and reward yourself for making progress. This can help reinforce positive habits and make the task feel more enjoyable. Treat yourself to something you enjoy once you’ve completed a task or reached a milestone.

Finally, here are some funny techniques to try as well:

• Eating the frog. This metaphor suggests that if you have a task that you are dreading or procrastinating on, you should “eat the frog” first thing in the morning. This means that you should tackle the most difficult or unpleasant task at the beginning of the day so that you don’t spend the rest of the day worrying about it. Just like how you might not enjoy eating a frog, but once you do, the rest of your day can only get better.
• The 5-minute rule. This metaphor suggests that you should commit to working on a task for just 5 minutes. Once you start, you might find that you are able to continue working on it for longer than 5 minutes. This approach helps to overcome the initial resistance to starting a task and can help you build momentum towards completing it.
• The Pomodoro technique. This metaphor suggests that you can break down tasks into shorter, more manageable periods, similar to the way a tomato is sliced into small pieces (Pomodoro is the Italian word for tomato). By working in focused, 25-minute intervals, separated by short breaks, you can stay motivated and productive while also avoiding burnout.