How Chronic Illness Ruins Your Motivation (and what to do about it)


If you’ve been ill for any period of time, you know that it’s more difficult to do things you need to do or even enjoy. Usually, when you get better, your energy and motivation levels improve also.

Chronic illness makes that equation slightly more complex.

Even when the pain leaves, the motivation levels may stay as low as they were when you were ill. If you’ve noticed this phenomenon, you may wonder why, beyond the clearest answer – “depression”.

How chronic illness ruins motivation

Robert Malenka of Stanford University and his colleagues studied chronic pain in mice. They showed that persistent pain resulted in mice being less and less likely to work for food in comparison to their pain-free friends.

Long-term pain (in this case, a week for the mice), resulted in nerve-cell changes in the nucleus accumbens which is important for processing reward and reinforcement.

When the pain was relieved, the mice were still less willing to work for food even if they were hungry.

The researchers asked if they did not work for food because…

  1. their pain was too severe?
  2. they no longer valued food as much?
  3. they lacked motivation?

More tests showed that they could walk fine and still valued food. Their pain was relieved. They lacked motivation.

Although Dr. Malenka’s study was valuable, it may not be best to directly translate these findings to humans. What we can take from this is that long-term pain seems to reduce motivation even after the pain has left.

There seems to be a slight edge taken off life when you’re in pain because you grow to expect the pain to continue. More tasks appear futile because they were difficult or unable to be completed in the past.

Moreover, we must also be aware of the complex intertwining with depression, fatigue and emotional tiredness that comes with living with an illness for a long period of time. Quite literally, it can change you physically and mentally.

What can we do about it?

Now we know that chronic pain can influence motivation even when the pain isn’t there, we can start with the first tip:

  1. Forgive yourself

There are days when pain isn’t as bad but we still don’t want to do anything. Now we know why.

To stop yourself from falling victim to the useless command of “just snap out of it!”, understand that it’s more important to be on your own team and to forgive yourself if things don’t always go to plan.

2. Start small…

…and stay small.

I’ve long been an advocate of making small, healthier changes that you can do every day. They are more sustainable, more enjoyable, easier to do and easier to fit into the day. Not everything needs to be a 100% effort – and they’re useless if you can rarely put in that effort.

For example:

  1. 5 minute daily walks
  2. 5 minute meditation
  3. 20 minutes of reading

The daily actions vary from person to person. Some people can manage 30 minutes of walking a day, other people find it difficult to walk to the kitchen sometimes. No need to feel ashamed or arrogant about whatever stage we’re at.

What does “stay small” mean?

It means, on pain-free days or simply days that you feel good, you may not want to take advantage of that and do everything you’ve hoped for. It feeds into the boom and bust cycle of pain management.

Pain ratings:

Day 1: 5/10 | Day 2: 6/10 | Day 3: 4/10 | Day 4: 1/10 NOW WE RUN A MARATHON WHILE COOKING FOR 100 PEOPLE

Day 5: 9/10 – We do nothing.

And repeat.

We want to have a reasonable amount of consistency in our days so that we can consistently feel rewarded for our efforts regardless of our pain levels. That is easier said than done but still possible to a degree.

If we feed into the boom and bust cycle, even those days where your body doesn’t feel like it’s on fire can result in us doing very little.

3. Take time to slow down

Some days, all the medication or tips in the world can’t really help us. But we can try our best to take some time to ourselves and slow down just a bit.

Whether that is through:

  • Taking a few deep breaths
  • Stroking our hands lightly
  • Eating and drinking mindfully
  • Hugging a teddy bear (or person… subject to availability, of course)

We can experiment with healthy ways to stop ourselves from getting lost in the self-hatred or anxiety that comes from a lack of motivation and depression.

Why bother?

Chronic pain often makes us ask ourselves – why bother? We can very easily build resentment towards our condition and ourselves. Who doesn’t want to have more control over their lives?

I won’t tell you that you should feel a certain way after reading this. I certainly won’t say that you should feel motivated. However, do take away that small, sustainable changes can be a healthy way to manage pain and our motivation levels.

To end, I quote Toni Bernhard…

May you make the best use of what is in your power and take the rest as it happens.

As always, thank you for reading!

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Further reading:

12 Ways to Cope with Chronic Pain and Depression

Decreased motivation during chronic pain requires long-term depression in the nucleus accumbens

Study reveals brain mechanism behind chronic pain’s sapping of motivation


The two-week experiment|The Sunday Monday Post

We’re two weeks into 2018.

How many new year resolutions have been broken and revitalised already? How many are still going strong?

That doesn’t matter too much. We all hear the same advice – make it a habit. Shoot for sustainable change rather than drastic alterations to our lifestyle. If you slip up once, get back on track as quickly as possible.

I agree with all of this advice because it’s helpful. However, it doesn’t address the main problem I find with New Year Resolutions.

They’re often boring and create too much pressure for perfection.

Who cares about being healthy when Pringles are £1? or exercise when it’s raining and windy?

2018 isn’t special. Neither will 2019 be. There is nothing grand about the change of year. We all know this, yet depend on it anyway even if we decide not to formally create any resolutions.

Why is this a misleading mindset?

Let’s take a quick look at the term “resolution”:

The firm decision to do or not to do something

“I’m going to exercise more”

“I’m going to eat less junk”

“I’m going to call my parents once a week”

Whatever the form, the underlying philosophy is that “this is the time I finally make a change!” When we make resolutions, we often treat them as though we should make a specific change and if we fail, we are failures. That isn’t true – it’s a misleading train of thought.

Experiments and Projects

I returned to an idea I probably heard from the likes of Tim Ferriss and that is the two week experiment and six month project. 

Experiments are an opportunity to try something new or do something slightly differently. They view failure as a possibility rather than something which must be avoided at all costs.

With New Year Resolutions, we always have the possiblity that we’ll fail but it’s as though we choose to ignore it because we believe we can will ourselves to success (it’s not that easy).

Two weeks is a short enough timeframe for our efforts not to feel unproductive and damaging. If we choose to jump ship early, we haven’t sunk too much time into it. If we enjoy it, we can simply carry on and maybe we’ll stick with it long enough.

It’s also a short enough timeframe for it to stay exciting, I’ve found. It’s like we get to become a slightly different person for a short time! Given how easy it is to get stuck in mundane routines, small changes can be wonderful.

The six month project allows for an overarching theme to come from the experiments.

A six month project: Learn data visualisation.

Two-week experiment no.1: Only utilise data on a sport you know nothing about when creating visualisations.

Two-week experiment no.2: Produce a new visualisation every two days.

Two-week experiement no.3: Work on a detailed visualisation that utilises a new skill and produce a story at the end of the two weeks.

You get the idea?

A current example of mine is the following.

Six month project: Lose weight.

Two-week experiment no.1: Have a vegan meal a day

It’s been going very well actually. They’re fun and a helpful break from the bad and good habits that I’ve maintained for a while.

Try the following:

  1. Write down a goal you’ve wanted to achieve.
  2. Think: six months has passed – what do I want it to look like? That is your new project.
  3. Experiment: what’s an interesting way to make progress on your project? What haven’t you tried before? What has been unsuccessful in the past and how might you make a change to it?

Now, be reasonable. I don’t recommend you try fasting for two weeks or skydiving without a parachute to aid weightloss.

Happy 2018!

What might you experiment with next?

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It’s Important To Do the Things You Enjoy

It’s obvious. But it’s really important

You’re not bored, you’re not happy – you’re mindless.

One thing that I’ve said about being addicted to your phone is that it’s just a really bad habit but unfortunately, a really effective one.

A basic model of how habits are formed are the three Rs – Reminder, Routine, Reward. (I didn’t come up with this myself – Charles Duhigg is my best source). The easier these are to come about, the habit is much more likely to stick.

For our phones it’s this:

  • Reminder(s): notifications, the phone always being in arms reach, needing it for certain tasks (like alarms)
  • Routine(s): scrolling through social media, texting a friend, watching a video
  • Reward: The small pleasure centre in our brains reacting to some kind of approval.

The problem is that these rewards you gain from social media and watching videos may not be deeply satisfying. Instead, it’s just enough to stop you from getting extremely bored but not enough to entertain you significantly.

You’re hovering just above boredom but nowhere near happiness.

I fall victim to this all the time. I spend time doing things that don’t really interest me. They entertain me in the short-term but leave me feeling like rubbish quickly afterwards.

Given that I’m in pain a lot of the time and that impacts my concentration, I want to fill the time that I have with more enjoyment than superficial rubbish.

Photo by Mohamed Nohassi on Unsplash

What do you really enjoy? 

All of this seems mighty obvious. To be happy, do things that make you happy.

However, it serves us well to actually think about what makes us happy then think about whether we actually follow through with that.

For example, we might want to think more often:

  • What are the things that make me happy in the short-term but guilty in the long-term?
  • What leaves me feeling really satisfied with myself?
  • Do I spend more time on things that are simply easy or do I challenge myself?
  • Am I doing the same thing over and over again?
  • How often do I end the day feeling satisfied?
  • How often do I start the day feeling encouraged by the plan I have set out?

These questions have helped me better understand what I actually enjoy rather than those activities that are simply easy to do. Rather than going to the path of least resistance, you spend more time carving out a life that you really want to live.

As a result, you may find that after answering these questions that finding happiness in your day requires a bit more self-discipline than you may have expected!

Being satisfied and happy isn’t simply a case of doing “whatever you want” because that can be quite difficult to judge. Rather, we need to think more deeply about the things that we enjoy, then experiment with ways to fill our time with more of it.

The benefit of this approach I’ve found is that it stops everything turning into an obligation. Rather, you want to do certain things because you’re confident that they’ll do good things for your mental health. For example, why would you miss a workout if you know you’ll feel good after and during it?

You wouldn’t. Exercising is something that has a much greater potential to make you happy than sitting down and eating Pringles like they’re going out of fashion. (I promise this does not come from personal experience…)

Photo by Chris Brignola on Unsplash

Seneca writes that one of our biggest problems is that we “live as though we’ll live forever”, waste it on meaningless things then complain that life is too short.

Ok, but what if I don’t have the energy? 

What do you do when you want to do something you’ll enjoy but simply can’t because of something like chronic pain?

It’s easy to do the easiest thing (like watch videos mindlessly for hours) because you lack energy. So for me, all of these mindless activities tend to come in the evening after a day of being active in some way.

Here are two things I’ve found help:

  1. High energy and Low energy activities

Split the things you enjoy into high energy and low energy activities. For me, it goes like this:

High energy: Writing, reading non-fiction, exercising

Low energy: Reading fiction, calming yoga, Netflix

2. Don’t worry about it

Worrying about how you spend your time is likely to tire you out even more and make you feel extremely guilty. Sometimes, you just don’t have a lot of energy and you just want to watch videos for a while.

Set a good intention for yourself and enjoy the time you have.

It’s important but think about it, don’t worry about it.

When I was reminded of this concept, I began to feel guilty about how I spend my time (I’ve been like this for years). It’s because I turned the things I want to do into things I have to do.

If you don’t reach an obligation you feel bad.

If you make everything an obligation, you’re likely to feel bad because you can’t do everything.

Not everything is an obligation. Remind yourself of that when you find yourself saying “I should do this and should do that”.

So set out to fill more of your time with the things you enjoy doing. Be mindful of this intention because it is a helpful reminder that our time is often limited by things out of our control.

It sounds ominous but it’s true. Seneca writes that one of our biggest problems is that we “live as though we’ll live forever”, waste it on meaningless things then complain that life is too short.

Perhaps life isn’t too short. Regardless, let’s take the time to do things we enjoy.

If anything, we deserve it.

As always, thank you for reading!

My question for you is:

What do you enjoy and what do you want to do more of?

You can follow me on Twitter and Facebook for more updates!

(Happy 100th post to meeee!)

Simply Be.

This is my birds and the b talk

We sit, stand, lie and stay still. We close our eyes, relax our face and breathe in deeply to the slow count of three. Hold it and notice how everything stopped, if only for this moment, for you to focus on this one breath.

Now the time to breathe out begins. Again to the count of three.

We notice how the calm air feels on our upper lip or how our chest falls as our lungs slowly empty.

The world has slowed to the beat of One. Two. Three. One. Two. Three.

That’s what it means to simply be.

Taking the time to find pockets of stillness in your day is important for it is one of the few times where we cannot be consumed by the anxiety of the future or beaten up by regrets of the past. No longer living at the pace of other people’s agendas or taking the frequent journey into our negative thoughts.

The thoughts that bombard us and attempt to dictate how we feel are allowed to pass for what they are. Unimportant.

As with many people, I’ve had multiple moments when I begin to worry nearly endlessly about what the future holds and my inability to control what’s ahead of me. It drags me away from the good things that I’m probably experiencing right now, no matter how small. But sitting down to meditate reminds me to notice the present. To enjoy it for what it is.

It does not force calmness onto any person but it begins to cultivate a habit of staying calm in the face of stressful moments. The act of remembering to appreciate the present instead of getting lost in the future. Taking time to be instead of imagining the worst.

The worrying slows because we don’t attach judgements to the thoughts that fly through our heads, nor do we linger and follow them. When we are still, the thoughts leave our minds with the same speed they joined us with.

Observing this is remarkable. It separates us from the thoughts we have about ourselves and the other things out there in the world. Ever so slowly I begin to understand why there’s so much joy in being as still as possible. There are many really convincing thoughts that fly through our heads – usually about how bad we are at something or a flaw that’s “obviously” irreparable. Spending more time building pockets of stillness into our day forces us to slow down. And more importantly, it doesn’t mean that we analyse the thought in order to determine whether the thought it true for that is a battle easily lost.

We can let it pass. Attach nothing to it. No judgement, no reaction just acknowledgement.

By doing this, we come to better understand that so many of the thoughts which plague us leave our heads then join us again. Then leave again. They aren’t stitched into the fabric of our minds.

This isn’t easy. Stillness doesn’t cure depression or anxiety. It builds appreciation of slowing down and experiencing the day more on our own terms.

We Simply Be. We do not live for the future nor dwell in the past. We experience how we are at the present moment.


Pockets of stillness can be difficult to make and difficult to sustain. Especially if you can’t find an immediate reward to the practice. To that I say, simply keep trying – it’s worthwhile.

Meditation is a practice not a solution. It’s something you do and keep doing. In the process, you appreciate its rewards. The journey doesn’t end when you’ve reached your first “moment of stillness” – these pass too. With stillness, you won’t find perfection every day. What you can find is a separation from hectic thoughts and negative judgements. For all you do is be.

How can you build more pockets of stillness in your day?

  • Meditate for 2 minutes in the morning.
  • Slow down when you eat, appreciate the flavours and smells of your food.
  • Take 15 minutes of your morning and make it yours. No time for emails, messages, or mindless web browsing.

And so on.

Remember, to simply be, we…

…sit, stand, lie and stay still. We close our eyes, relax our face and breathe in deeply to the slow count of three. Hold it and notice how everything stops, if only for this moment, for you to focus on this one breath.

Now we breathe out. Again to the count of three.

We notice how the calm air feels on our upper lip or how our chest falls as our lungs slowly empty.

The world slows to the beat of One. Two. Three. One. Two. Three.

As always, thanks for reading :)

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I’ve written more on this topic:

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5 lessons from writing every day for 3 years

January 28th 2014, I challenged myself to write every day for a month. I wanted to improve my writing and thought the best was to write more.

Over 1000 days and 1 million words later, I’m still going and have no temptation to stop.

I want to share a few things I’ve learned from writing consistently for three years.

  1. It’s possible.

After my 30 day challenge, I realised  it was something I enjoyed it and decided to continue. The streak was still young so I wasn’t concerned about breaking the streak.

Without noticing, it slowly evolved into something much bigger that I could have expected. I’d wake up, and want to write. I’d think about my day and make sure that I could find the time for writing. I’d tell friends while on holiday that I’m going to disappear for 15 minutes and write a bit.

I’d carve out time instead of just hoping that I’d be able to get round to it. As the streak grew and grew, I became more attached to it.

Did I aim for 3 years? Never. If I did, I don’t think I would have achieved it.

Thankfully, this applies to other habits as well. With some persistence, the habit eventually grows into something you can’t not do instead of something you try to do.

Created with Microsoft Fresh Paint

2. It’s OK to write bullshit.

So much of me is glad that I haven’t sat down to just publish everything in the journal. Half of it doesn’t make sense and the other half just repeats the same thing.

You can dance like no one is watching and you can write like no one is reading. It’s yours.

Surprisingly enough this gave me the confidence to write work then publish it because the first draft of your work is yours and hidden away. Write like no one is reading then edit the life into it. It doesn’t matter how repetitive, boring, and verbose it is.

Good writing comes from writing loads then editing the rubbish away.

Write. Write. Then edit a bit more.

3. It’ll pass.

For those who don’t know, I deal with chronic pain. I’ve written a lot about it in my journal (and much of that led to me writing Living With Chronic Pain) but I’ve also noticed that in the darkest times I’ve experienced, I’ve felt that it’s going to go on forever. It doesn’t.

Emotions pass with time. Especially if you give yourself permission not to latch onto them and see what it’s like to let them go.

This doesn’t mean the depression will just leave or the anxiety will turn into comfort but I do have a greater appreciation of myself and the problems I see myself experiencing. There’s a lot of shit that comes with disability or just living life in general. Having a log of some emotions is somewhat nice.

With time things pass. And that is comforting.

Created with Microsoft Fresh Paint

4. You learn more about yourself.

Occasionally, I’d just spend time writing about my day. Maybe I had a particularly good day and I wanted more time to experience it and relive it as best I can.

Then I moved onto writing more about myself and the values that I hold. It’d take some struggle and time because I often didn’t know what I believed about myself and the world. It was something I’d studied but never really taken the time to reflect and learn.

It took a lot of time but the value in being slightly more reflective, even if it is 15 minutes every week or month, is remarkable. It showed me that there’s still so much for me to learn and improve upon as a person. How to treat other people better and with more respect or even how to treat yourself with more respect.

Taking time to reflect is important. Writing about it occasionally is helpful and better yet gives you a log of how your views have changed over time.

5. It’s OK to change your mind.

When I would sit down and write about something substantial, I’d occasionally find myself just changing my mind. Sometimes I’d dislike it.

But changing your mind is vital to being able to assess the world honestly. It’s uncomfortable. But worthwhile. Most worthwhile things are difficult.

And those are some of the things I’ve learned. It’s been enjoyable and something I hope to continue. As the streak grew, I gained more and more confidence in my ability to keep long streaks like this going. When I reached 2.5 years, getting to 3 years felt easy. When I was at 30 days, getting to 60 seemed impossible.

Start one day at a time. Ignore the end goal and focus solely on creating.

Created with Microsoft Fresh Paint

Now if only I could apply this to the blog…

As always, thanks for reading :)

I have facebook and twitter. You should totally love me on facebook and start twittering at me pleaseandthanks.

Have you ever tried maintaining a journal?

Should You Follow Your Own Advice?

The first answer seems to be yes. If you’re giving advice, you must think it’s good to follow therefore you should too.

I don’t think the answer is obvious. There are situations when you can give advice without following it yourself and still be in a good position.

Unpacking the question of whether you should follow your own advice is valuable in a few ways. The first is that it’s  interesting (to me, at least) and second, it gives us the chance to think about whether the advice we’re giving is useful.

Not following your own advice

There are a number of situations when not following your own advice is perfectly fine or even the right thing to do.

In 2005, Steve Jobs gave a commencement speech at Stanford. He said to the students ‘follow your heart’. That advice, as argued by Cal Newport, he didn’t follow. He didn’t seem to be the most passionate about technology or start-ups but ended up becoming a leading influence within technology and his effects are still felt today.

Whether or not this argument is convincing, similar things happen to other people. Leo Babauta recently admitted he’d stopped focusing on single tasks (although he wants to return) and still produces great work every day.

Despite writing Create Without Expectation, I still find it difficult to rid myself of paralysing expectations to do well.

You’ve probably given advice, not followed it, yet still achieved what you want.

In these examples, there are two themes.

In the example of Leo, he’s graduated his advice and can now handle more than the person he’s giving his advice to.

He’s no longer like the person he’s advising.

This doesn’t need to be elitist. When we start learning maths, we’re taught techniques that a teacher would no longer use. The advice is still valuable for the beginner but not for the advanced person.

If a person is sufficiently advanced enough to know the effects of following the advice, they can give advice without following it themselves. For example, fat dietitians or personal trainers can still give useful advice about losing weight and doing proper exercises.

In the example of Steve Jobs, it’s possible that the advice simply isn’t very good, too vague or unrealistic.

Who can give advice?


It’s easy to give advice. There are many people who give relationship advice without ever being in a relationship or people who talk about beating procrastination despite being the worst procrastinators.

The requirement for advice giving is low.

A lot of advice seems to be personal experience with a self-proclaimed detachment from the situation. Personal experience adds credibility because we then know that it’s at least worked for one person and that person has no reason to lie to us (assuming they’re trusted). Objectivity helps because they can analyse the situation a few more ways than you might have yourself.

Following advice, even if it’s good, is harder. The advice giver is nearly in opposition to the person receiving it. They are attached to the situation and the problem becomes very personal to them when the advice giver tends to be very detached.

“When we think about other people, and what might be right for them, it’s a lot easier to see them as the big picture. It’s much harder to apply that big-picture perspective to ourselves.”

Hal Hershfield

It’s when advice giving and advice reception is complementary we make progress. In order to make these two position complementary, I’ve found it helpful to reduce the importance of objectivity and practice more empathy.

How should we give advice?

Advice can still be good without the advice giver following it themselves. Different situations often demand different types of advice.

However, what seems to be more likely is that by giving advice to other people, you’re giving advice to yourself. This means you’re in similar positions. Should you follow your own advice in this situation? Yes, if you have some desire to change.

If you can’t, it might speak to the quality of advice you’re giving. Which brings us to why the question is helpful.

If you can’t follow your own advice yet give it to others, the advice could either be bad, too simplified or irrelevant.

It’s easy to give lazy or ‘just-do-it’ advice.

  • Just start working
  • Just save more
  • Just stop eating so much

Simple advice, right? Sometimes helpful but rarely does it inspire much action. It’s easy to give because it negates the problem and packages it as a helpful answer.  Most importantly, it distances us from the problem – reducing our likelihood of being empathetic when helping others.

We probably don’t aim to be dismissive when giving such advice but I’ve found it’s useful to make a greater effort to refrain from giving dismissive advice.

“Once you understand something, it is difficult to remember what it was like not to understand it”.

Peter Lipton

When we’ve overcome a problem, it’s tough to appreciate how it was to experience it.

If we’ve lost weight, it’s unlikely the only step we followed was to ‘eat less’. It probably involved reducing portion sizes, drinking more water and taking the stairs instead of the lift.

If we’ve improved our grades, it’s unlikely that we just ‘worked more’. It may have involved setting out time for the library, taking more breaks and focusing more in class.

And so on.

This just-do-it advice tends to be a label for more detailed advice that needs to be unpacked rather than the advice to be followed. It’s easy to get the two conflated because we might not even notice the small changes we make in order to achieve the bigger goal.

Not following our own advice when we think we should, helps give an insight into why other people might not either. There’s a large difference between ‘knowing’ you should do something and feeling it. It befalls many of us.

So should you follow your own advice?

Yes, if it’s good and relevant.

By asking this question we’ve discovered that good advice can be difficult to give. It requires empathy and an effort to be attentive to the problem rather than dismissive. Thankfully, asking whether we would actually follow it can be a signal towards whether it will be helpful.

It’s a good thing to try being helpful (I wouldn’t write this blog otherwise) and trying to improve how helpful you are is another goal worthy of attention.

No, if you don’t need it (or want it).

We don’t always have to follow our advice just because we’ve given it to someone else. Sometimes we don’t need it as it’s become irrelevant to our own needs or we know it’s proven to work and don’t need to apply it to our own lives.

There’s a bigger discussion about what good advice is and how to give it but I won’t start that here. I don’t know a definite answer to any of those questions.

Do you follow your own advice? Do you think you should?


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Further Reading:

Why don’t we take our own advice?

Your Own Advice is the Hardest Pill to Swallow

Why Is It So Hard To Take Your Own Advice?

The One Phrase to Beat Procrastination

Procrastination plagues all of us.

Whether it’s a writing an essay or cleaning the house – we have tasks we want (and need) to do and put them off anyway.

To combat this, we’ve probably read a number of useful things on stopping procrastination. Break down the goal into small and manageable tasks, plan your day, set deadlines, and work without distractions and so on.

They’re all helpful but we still put things off. When we think of the task, we begin to feel uncomfortable. Let’s delve into that feeling of resistance.

What do we feel when we procrastinate?

Should we actually spend time with these feelings, we might learn a few things.  We’ll split the tasks into the classic Eisenhower matrix.

If it’s important but not urgent, we’ll find comfort in procrastination because we don’t have to do it but feel guilty because we know it will be helpful. If our thinking continues, we might feel guilty for having these feelings at all.

If it’s urgent but not important, we might feel anxious or on the other hand, apathetic towards the task. The task’s urgency means we have to think about it but since it’s unimportant, the deadline might just zoom past without consequence.

If it’s urgent and important, the feelings  of guilt, dread and discomfort are multiplied. We’ll feel trapped within the confines of our own procrastination – like slaves to distraction and quick entertainment.

Depending on how bad the procrastination is, the task will remain undone and we’ll just deal with the consequences.

There are many feelings we have while procrastinating. A lot of it stems from the fear of discomfort and results in self-criticism that makes us feel bad rather than change action in a sustainable way.

How can we combat this?

The phrase to beat procrastination

“It’ll be better after I start”

Since all of our feelings from procrastination are born of inaction, using them it’s useless to gauge how well the task will be done. We often overestimate the difficulty or underestimate our ability to try.

Stop thinking about how you might feel during the task and quieten the internal monologue convincing us to give into instant gratification. Start the task then experience how you feel.

Starting something always feels better than not starting but wanting to.

I’ve never felt worse for starting something I’ve needed to. Of course, I’ve abandoned things or disliked them for a variety of reasons but it’s better to have justified reasons and progress under your belt rather than being guided by fear.


When you find yourself procrastinating, say “it’ll be better after I start”.

Because it will and you’ll be OK.

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Other helpful reminders for procrastination:

Create without expectation

What’s wrong with now?

Why Procrastinators Procrastinate