Dear Reader,

I’ve been thinking about procrastination a lot recently.

Mostly because I’m doing a lot of it (😅).

I've typically been good at getting things done, so I've been trying to figure out why it's been so difficult for me lately. I have my to-do list, I make time to do things, but why is it that when I come so close to starting I feel…

Dread?

Japanese single-tasking for the procrastinating mind

In today’s world, our attention is constantly being pulled in different directions—by social media, messages, emails, news, and ads. And these things often make us feel like we’re falling behind.

A post might remind us we haven’t exercised yet, or that we’re not eating as healthy as we planned. We might feel guilty for not working on our side project. Even something small, like an unread message, can make us think of another thing we forgot to do.

So of course we feel a lot of dread, and subsequently, procrastinate. Even if it is something we are completely capable of doing, which almost makes us feel worse.

What to do in moments like this? I like to practice Japanese single-tasking.

How to practice Japanese single-tasking

1. Recognize that behind dread is fear, not laziness

When I find myself dreading doing something, I used to think it meant I was a lazy person. That the feeling of dread I had was a sign that I was avoidant of work or responsibility.

But I’ve recently noticed my dread is rooted in something a bit more complicated than laziness, which is usually fear or anxiety. Fear that something will go wrong. Fear that I will be judged. Fear that I will fail or disappoint someone.

Step one is recognizing that you aren’t lazy– truly lazy people don’t feel guilty for not doing something– but that you are feeling some sort of fear or anxiety.

2. Take a deep breath (or 2 or 3)

From a Japanese perspective, deep breathing is often seen as a way to connect one's inner self with the present moment. In traditional Zen practices, controlled breathing is used to cultivate mindfulness and restore balance, based on the belief that our inner state deeply influences our outer state.

So take a few deep breaths to reassure your body and mind that you are safe. You are not in harm’s way, you are okay.

3. Choose a single task to do

What are you procrastinating that you would like to do today? You might think of a few things, but try to choose something that is important. It can be easy, but it should be impactful!

For example, meal prepping for dinner, tidying your office, or finishing an assignment.

4. Set a 5 minute timer

I do this for exercise a lot, especially when I don’t feel like exercising but also know that I would benefit from moving my body, but I set a 5 minute timer.

Just 5 minutes.

I may stretch, walk on a treadmill, or do squats during that time. If it’s an overflowing inbox I’m putting off, I commit to 5 minutes of responding to emails. If it’s a messy house, I tidy for 5 minutes.

These few minutes are precious, because oftentimes it’s enough for me to realize that my anxieties are not as heavy as they seem. It also reinforces my confidence that I can do things that feel challenging.

5. Do a self check-in

How do you feel? Do you feel lighter, or do you still feel the dread?

If you’re feeling good, keep going! If you’re hitting that wall again, go back to the first step. There’s no shame in it, and it doesn’t mean you’ve failed. It’s just another opportunity to practice patience with yourself.
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Japanese single-tasking is about compassion, not control

It’s easy to be hard on yourself when you procrastinate, but guilt often leads to more procrastination. Instead, acknowledge that it’s normal and try to focus on one single task at a time.

If we let our mind wander, we can find infinite things that we haven’t done and have to still do, which can feel overwhelming. If we narrow down our attention to one thing for 5 minutes, life feels a little more manageable.

You got this!

Warmly,

Kaki

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