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Overcoming Procrastination

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• The Case for Being Less Serious

• Evaluating Exercise as An Equivalent to Medication for The Treatment of Depression and Anxiety

• I’m a Therapist Who Procrastinates—Here’s How I Get Unstuck

The Case for Being Less Serious
Calvin Rosser

Lights, Camera, ...
Many adults take life too seriously—so much so that they lose sight of what makes it enjoyable. While being responsible and purposeful is essential, it’s easy to fall into the trap of rigid seriousness, feeling as though life must be filled with more work, stress, and tasks as we age. But what if we allowed ourselves to ease up, reconnecting with a sense of wonder and joy we had as children? Imagine viewing the world with fresh eyes, pausing to notice simple things—a sunflower, a squirrel, a gentle breeze—rather than rushing past them, preoccupied with life’s demands. This playful perspective doesn’t erase our responsibilities; it simply brings a balance, making life’s necessary routines more bearable and our experiences richer. Embracing a little curiosity, even for a few moments each week, can transform our outlook, helping us find joy in the small, beautiful details we often overlook.

Action!

1. The Macro: Aim to cultivate a lighter, more curious approach to life. Shift your focus away from constant striving and stress, and allow yourself to embrace a balanced mindset that values simple joys and presence over rigid seriousness.

2. The Micro: Set aside one moment each day to notice something simple around you—like a flower, a bird, or the warmth of sunlight. Pause, focus on it fully, and allow yourself to feel a sense of curiosity or joy, just as a child would. Repeat daily to bring a sense of lightness and presence into your routine.

Evaluating Exercise as An Equivalent to Medication for The Treatment of Depression and Anxiety
Dr. Peter Attia, Dr. Angela Misic & Dr. Kathryn Birkenbach

Lights, Camera, ...
While a recent study suggested that exercise could be as effective as antidepressants for treating depression and anxiety, a deeper look reveals a more complex picture. Headlines claiming exercise is a one-size-fits-all solution may oversimplify the nuanced findings. Although both exercise and medication showed similar mental health benefits in the study, the research was limited by a small sample and an only partially randomized setup, with participants opting for their preferred treatment, often reflecting the severity of their symptoms. Ultimately, while exercise is a powerful tool for well-being (perhaps the single best we have), it should be part of a comprehensive approach that respects individual needs and may also include medication, especially for those with moderate to severe symptoms.

Action!

• Incorporate regular physical activity into your routine as a complementary strategy for enhancing mental health, but also seek professional guidance to ensure a comprehensive treatment plan that may include therapy or medication if needed.

I’m a Therapist Who Procrastinates—Here’s How I Get Unstuck
Anna Borges

Lights, Camera, ...
Procrastination is a common challenge many face, often manifesting as a reluctance to tackle tasks, whether mundane or significant. Instead of delving into the reasons behind this behavior, it’s more effective to focus on actionable steps to break the cycle. Experts suggest shifting your mindset from analysis to action by identifying manageable tasks—like putting away one sock instead of an entire laundry basket—and committing to small, achievable goals. To further disrupt procrastination patterns, engage in simple physical actions, such as shaking your head or walking backward, to stimulate movement. Remember, self-compassion is crucial; beating yourself up for procrastinating only makes it harder to move forward.

Action!

1. Avoid dwelling on the reasons for your procrastination. Focus on taking action instead of getting stuck in self-reflection.

2. Ask yourself, “What can I do right now?” Identify a small, manageable action you can take right now.

3. “Snow-globe” your brain. Engage in an unexpected activity to break free from inertia—shake your head, walk backward for ten seconds, or sing a silly song. This can help shift your mindset away from autopilot and spark action.

4. Once you’ve gained momentum, reflect on underlying issues. After completing small tasks, consider if deeper issues are affecting your procrastination. If needed, come up with a game plan or seek support from a therapist or trusted friend to explore these challenges.

TOOL TIP

Car Seat Cover: Ever ran into the problem of being sweaty or wet after a workout at the gym, a run, or time at the beach, and not wanting to get your car seat wet on the way home? The solution is pretty simple. Instead of using a towel that may already be wet and slips off the seat, just get yourself a cheap but purposefully designed car seat cover. I’ve been using the one linked, but just get yourself any that you like.

FUN FACT

Reindeers’ eyes change color—from blue to gold, and then back to blue again—twice a year to cope with the Arctic’s strange light schedule.

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Reclaim Your Calm

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.