You’ve written your list for the day, maybe even rewritten it with color-coding or symbols to emphasize what must be done by tonight. You’ve moved into the space you want to work in, maybe even gathered what you need. Ready, set… nothing. You start to worry maybe you’re procrastinating, avoiding, or even that you just don’t work hard enough. Instead of falling into a self-blame trap, try out a few of these strategies to help you get focused and activated:
- Remember the easy wins of being a mammal.
- Make space your ally.
- Honor what your brain needs.
First, remember you’re a mammal. Often what we register as “procrastination” is related to unmet human needs. Things like hydration, sleep, satiation, and pain can send distracting signals to our brains, as our bodies seek to get what they need. Consider that even a slight dehydration can cause a cognitive impact, and lack of sleep can make word-finding and decision-making more challenging. If you’re in a particularly tough week (or month), struggling to focus or get started on tasks, take a quick overview of how you’re meeting your basic needs. As simple as it sounds, addressing things like sleep, movement, safety, hunger, and thirst can lead to notable improvements in focus and mental stamina.
Once you’re aware, pick one (or two, tops) easy changes that you can make. Then, help out Future You by scheduling those changes and adding an alarm. Want to drink more water? Set an alarm a few times a day to fill up your water bottle. Want to get more sleep? Set several “get ready for” and “go to bed” alarms. Don’t stop at simply becoming aware of what you need; instead, schedule your changes with reminders, so Future You succeeds.
Second, consider your space. Are you asking yourself to focus in a space that is incredibly distracting? Is the environment you’re in designed for something totally different than what you’re planning to do? Every year I have students exclaim with genuine surprise how much better their brains worked when they studied in the library, or even at a quiet table in their dorm or apartment, instead of in their beds. And, this makes sense: our spaces influence our behavior by sending messages to our brains. Walk into a very quiet room? You’re likely to whisper without being told to do so. Try to cook in a very messy kitchen? You’re likely to grab something to microwave instead.
When you need to focus and get a task done, consider making space your ally. Where can you go or what can you set up to limit distractions and bring the type of energy you need? If you need deep focus, consider working in a space where others are also focused, like a library or coffee shop. If you need higher energy, maybe to complete an active task like cleaning up, consider making the space energetic with music, lighting, and even a timer to race against.
Third, consider what your brain responds to. I like to think of our brains as toddlers, needing some coaxing to do a non-preferred activity. Instead of fighting against or shaming your brain (since you wouldn’t do that to an actual toddler), consider ways to work with it. Many brains respond with energy when tasks are urgent—this actually explains why we can do so much in the 11th hour. You can manufacture urgency by setting a timer, racing to see if you can complete a task before a song or album is done, or giving yourself a mini-deadline for one step of a project. Brains also respond to fun: explore if you can do the task in a silly or playful way, to a soundtrack or fun music, or with someone you enjoy. And, like toddlers, brains respond to rewards. Consider planning a reward, like a treat to eat, a show you love, or time in a choice activity, before you even ask your brain to jump in. Feeling like there’s something to earn can help your brain get into the zone and focus.
Within these three big categories are so many possibilities and strategies. See what works well for you and keep exploring until you have a personalized list of ways you can get focused and get going.
