Disclosure: Some links to products may be affiliate links, meaning, at no extra cost to you, I’ll earn a commission if you click through and make a purchase. Thanks for your support!
This winter, I wrote a book called The Psychology of Procrastination. It helps you unpack the common thought processes and emotional roadblocks that trap you in cycles of problematic procrastination. Recently, I’ve been sharing with you some of the techniques that didn’t make it into the final cut of the book — because more is more, right??
Over the past few weeks, I’ve shared with you some extra strategies for knowing which task to start with, taught you some strategies for getting motivated, and gave you some tips on getting started with the tasks on your to-do list.
Now that you can get started, it’s time to stay focused so you can actually get things done. Today, I’m sharing one strategy that didn’t make it into the book, so grab the full book for all of my very best strategies for staying focused on your to-do list.
How to Stay Focused: Oxygenate Your Brain
When you run, your body sends oxygen to your muscles to replenish their energy and keep you moving. A similar thing happens in your brain when you’re thinking.
After your brain’s neurons fire, your blood carries oxygen to the neurons to replenish their energy. Oxygen therefore plays a monumental role in keeping your brain active and alert. In fact, brain scans depend on tracking where oxygen is being depleted and replenished as a way of telling us which parts of your brain are most active. Your ability to focus is housed largely in the frontal lobe of your brain, so if you want to be able to focus, you need to get some oxygen to your brain.
An easy way to get oxygen to your brain is to breathe. Of course, you’re always breathing. But most of the time, we’re breathing fairly quick, shallow breaths. To get an extra dose of oxygen to your brain, try the opposite: long, slow, deep breaths. Breathe in for four seconds, hold it for seven seconds, and then breathe out for eight seconds. Repeat this four times.
Another way to get oxygen to your brain is to do some quick cardio exercise. Run up and down the stairs once, do ten jumping jacks, or run in place for 20 seconds. These quick exercises will start moving oxygen through your body and your brain, which brings fresh oxygen to your brain and refreshes your attention.
Put This Psychology Skill Into Action
As I mentioned, this skill ended up being cut from the book — but it’s still a really important and useful concept for staying focused. If you can keep your brain fueled, you’ll find it much easier to stay focused on whatever you’re doing. This was just one strategy, so if you’re looking for a little more guidance on how to stay focused, the full book includes 8 strategies I thought were even better than this one. Grab the e-book or the hard copy here. Also, since overcoming procrastination is all about establishing good habits, consider grabbing my guided journal to help you change your habits. It’s called Habits: A 12-Week Journal to Change Your Habits, Track Your Progress, and Achieve Your Goals.
How to Overcome Avoidance
Here’s a secret: Procrastination isn’t really about time management…it’s about feelings. When we feel bored or overwhelmed or intimidated, we procrastinate as a way of avoiding those feelings. I dive really deep into this concept in The Psychology of Procrastination, so grab your copy for all the details. But the point here is that overcoming that emotional avoidance is a huge step in overcoming procrastination. Next week, I’ll share with you a couple of strategies for overcoming avoidance that didn’t make it into the final publication. Don’t miss it. If you’re excited to see the best strategies ahead of time, go ahead and grab the full text here.
Talk to you soon,
Dr. Finch
P.S. Remember, this is education, not treatment. Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you. See the disclaimer for more details.
Dr. Hayden Finch is a licensed psychologist providing therapy in Iowa & Arkansas dedicated to bringing you evidence-based strategies to master your mental health.
Schedule an appointment in Iowa or Arkansas
Purchase The Psychology of Procrastination
Purchase Habits: A 12-Week Journal to Change Your Habits, Track Your Progress, and Achieve Your Goals
Talk to you soon,
Dr. Finch
P.S. Remember, this is education, not treatment. Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you. See the disclaimer for more details.
Dr. Hayden Finch is a licensed psychologist providing therapy in Iowa & Arkansas dedicated to bringing you evidence-based strategies to master your mental health.
Schedule an appointment in Iowa or Arkansas
Purchase The Psychology of Procrastination
Purchase Habits: A 12-Week Journal to Change Your Habits, Track Your Progress, and Achieve Your Goals
Disclosure: Some links to products may be affiliate links, meaning, at no extra cost to you, I’ll earn a commission if you click through and make a purchase. Thanks for your support!
