In our daily lives, procrastination often emerges as a form of inertia – a state of rest that can prove challenging to break free from. Research suggests that focusing on the power of movement can be an effective strategy for overcoming this inertia and achieving our goals.[1, 2]
Nature has always been a source of inspiration for me, providing valuable insights into human processes. Observing the behavior of animals, such as squirrels, offers lessons on how we can approach our own challenges more effectively. The squirrel's efficient transition from desire to intention to action mirrors the intentional-behavioural gap that humans often struggle with.[3]
When a squirrel spots a nut, it first recognizes its desire for it – a vital step before setting the intention to retrieve it. The squirrel then instantly springs into action, demonstrating a harmonious process of acknowledging desires, establishing intentions, and taking action. It's rare to see a squirrel lost in overthinking or caught in a state of inertia.
Addressing procrastination necessitates shifting our mindset from intention to action. When we establish intentions but fail to act on them, energy accumulates within us, akin to a sprinter at the starting line. If this energy isn't released through action, it can become stagnant, leading to feelings of anxiety, stress, or restlessness – a phenomenon referred to as the "procrastination doom loop".[2]
During such uneasy moments, it's easy to seek quick sources of comfort, like watching television or indulging in passive media consumption. However, these temporary fixes may inadvertently perpetuate the cycle of inertia and procrastination, making it increasingly difficult to escape.[4]
My personal approach involves acknowledging the crucial role that movement plays in releasing pent-up energy and cultivating a sense of achievement. By creating daily routines, practicing mindfulness, and discovering healthy outlets for excess energy, we can strike a balance between intention and action, ultimately leading to a more satisfying and productive life.[5]
Embracing the power of movement has become an essential part of my journey to overcome procrastination and channel my intentions into action. There's something profoundly insightful in the squirrel's seemingly uncomplicated approach: recognizing desires, setting intentions accordingly, committing to them, and moving forward.
The next time I find myself trapped in the inertia of procrastination, I'll remind myself to "channel my inner squirrel" – allowing myself to progress through the stages of desire, intention, and action, just as those industrious creatures in nature so effortlessly do.
References:
1. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.
2. Pychyl, T. A. (2010). Procrastination, inaction, and the doom loop. In The handbook of self-regulation (pp. 339-354). Academic Press.
3. Ajzen, I. (1991). The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), 179-211.
4. Sirois, F. M., & Tosti, N. (2012). Lost in the moment? An investigation of procrastination, mindfulness, and well-being. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 30(4), 237-248.
5. Fiore, N. (2007). The now habit: A strategic program for overcoming procrastination and enjoying guilt-free play. Penguin.