Yellow Tree Wellbeing 2015
This e-Guide is the first in our series of guides on how you can use Emotional
Intelligence to help you be more effective and efficient, get better results and feel
more satisfied.
Each guide will tackle a different common challenge at work and will give you a
practical and easy to follow guide to overcome it.
Using Emotional Intelligence to prevent and overcome procrastination
I spent 2 hours yesterday morning immobilised, halted, frozen. Well, not completely
frozen; I was moving some paper around, typing the odd sentence and checking social
media. My emails were all read, I’d tweeted twice, read an interesting Huffington post
article and had 3 cups of tea. But that wasn’t was I was supposed to be doing and I
knew it. I had used all my usual time management tools; prioritised, planned and
scheduled my day, but that wasn’t helping. What I planned to do yesterday was create
some useful resources for our
clients; a webinar, some top tips,
perhaps an MP3 or even an eAccording to ‘Psychology Today’ 20% of us
Guide. But I was getting nowhere.
“chronically avoid tasks and deliberately
Sound familiar?
look for distractions”.
Procrastination. We’ve all done it
at one time or another. We leave
writing that report until the very last minute. Repeatedly putting it off until we have no
choice but to cobble something together. We’ve all had days when we’ve decided that
now is the best time to tidy our desks instead of preparing those presentation slides that
are due this week (“I’m helping myself get more organised so that I can really focus on
the slides when I do create them…”). According to ‘Psychology Today’ 20% of us
“chronically avoid tasks and deliberately look for distractions”.
Not only can procrastination lead to rushed work, missed deadlines and a lower quality
result it also has a damaging effect on our wellbeing. Procrastination can make us feel
frustrated with ourselves that we’re not doing something we know we “should” be doing.
We may feel anxious about the piece of work itself or as time goes on get anxious about
what will happen if we don’t do it. And of course we get stressed out as the deadline
looms. The good news is that you have a, potentially untapped, resource that you can
use to prevent this from happening. Your Emotional Intelligence.
The good news is that you have a, potentially untapped, resource
that you can use to prevent this from happening…
your Emotional Intelligence.
©Yellow Tree Wellbeing 2015
www.yellowtreewellbeing.com
[email protected]
Yellow Tree Wellbeing 2015
According to the originators of the theory, Jack Mayer and Peter Salovey, the ability
based approach to Emotional Intelligence is “the ability to perceive emotion, integrate
emotion to facilitate thought, understand emotions and to regulate emotions to promote
personal growth”. Dr. Susan David adapted this to the easy to remember RUUM™ model
that I use every day.
Each of the 4 areas of this ability model can help you to prevent and overcome
procrastination. In this guide I’m going to show you how you can apply it next time
you’re procrastinating, just like I did yesterday! Picture the scene…There’s an
outstanding task you need to complete. You know you need to do it but you just can’t
seem to get started. You’re easily distracted, undertaking less urgent or more enjoyable
tasks instead of this one. You realise you’re procrastinating and so…
Step 1 – Recognising
The first step is to recognise how you are feeling. In one word how
would you describe how you are feeling right now? It’s really important
to take a time out to pause and connect with how you are feeling about
the task. This isn’t easy for everyone to do. Some people find it hard to
describe their feelings. Some aren’t open to the fact that our emotions
are important. Practising mindfulness can help you to get more attuned
to what’s going on internally. Just pausing and listening to yourself is a
start. Often procrastination is about a fear of some kind. That may
sound dramatic but fear comes in a variety of forms such as anxiety,
nervousness, being apprehensive or feeling on edge. For me yesterday, I
realised I was feeling worried.
Step 2 – Using
Identify how your feeling is affecting your thinking. Numerous studies in neuroscience
and psychology have confirmed that our emotions affect our thinking. And contrary to
popular belief that doesn’t mean that they inhibit it, it’s quite the opposite – emotions
can help us to make better decisions. Often if we’re feeling in a negative emotion (such
as anxiety) we will find ourselves thinking negative thoughts that aren’t even connected
to the current situation. This is where self-doubt can creep in. You might be thinking “I
can’t do this” or “I’m not skilled enough”. Research also shows that certain moods are
useful for certain tasks, it’s called Mood Task Match. For example while negative moods
such as being worried are helpful for analytical tasks like checking a budget they’re not
useful for creative tasks like creating useful resources for clients!
Research shows that certain moods are useful for certain tasks…
It’s called Mood Task Match.
When I tackled my procrastination yesterday I realised that I didn’t have a mood task
match and that my negative thinking was blocking my creativity. So, I knew that I had 2
choices A. Change the task to suit my mood. B. Change my mood to suit the task. For
me, A wasn’t an option so I had to think about changing my mood. How easily one can
change moods depends on another component of using emotion – our level of
‘sensations’ (the experience of emotion). Mine is average so I wouldn’t be able to easily
switch moods like flicking a switch – I’d need to consciously change gear. But before I
did that I needed to understand the emotions more fully.
©Yellow Tree Wellbeing 2015
www.yellowtreewellbeing.com
[email protected]
Yellow Tree Wellbeing 2015
Step 3 – Understanding
This involves thinking a bit more deeply to get insight into what’s causing us to
procrastinate. We need to figure out what else we are feeling. We rarely feel just one
thing at once, anyone who’s ever been at a job interview knows the combination of
feelings we experience can seem contradictory. So, ask yourself “What else am I
feeling?” Why are you really procrastinating? What’s going on for you? You may also be
feeling something like boredom or reticence to begin something you don’t enjoy doing
perhaps.
What are your personal
Next ask yourself “What caused me to feel this way?”
causes
of emotions? What
Psychologists have established that each emotion
makes
you happy, sad or
comes about for 2 reasons 1) a universal reason
angry?
which everyone will relate to no matter where they
are in the world and 2) an individual, specific reason
based on what’s important to you. So if for example,
like me, you’ve identified that you feel worried about the task at hand you can refer to
the universal cause of fear to give you some insight as to why. The universal cause of
fear is being physically or psychologically threatened. What is the specific threat for you?
Mine was that the success of my business was under threat if I didn’t get this content
creation right. I mentioned that procrastination is often about fear. This could be anxiety
because you don’t know how to do something, a worry that you’ll get it wrong or being
apprehensive because it’s too big a task.
Finally, when it comes to understanding emotion we need to pay attention and track how
our feelings are progressing or will progress over time. When we’re procrastinating we’re
not effectively predicting how we’ll feel tomorrow or the next day. How might that mild
anxiety develop tomorrow when you’ve one less day to do the task?
Step 4 - Managing
There’s multiple strategies we could now put in place to tackle the procrastination fully.
Having gone through steps 1 to 3 we can be confident we’re choosing the strategies
which are directed at the true cause of our procrastination and the feelings associated
with it.
At this stage you can start by considering if your strategy for beating
procrastination needs to be a short-term or long-term strategy. How
often do you procrastinate? Is it a one off or a recurring theme? In my
example this was a one off, so a short-term strategy was suitable. Step 2
had made me see that I needed to be in a positive mood to complete my
creative task effectively. Research shows that there are 3 scientifically
proven ways to improve your mood; exercise, music and social support.
So, once I’d worked through the 4 steps I went for a walk. After just 10
minutes I was already thinking more clearly and had the idea to use my
experience as the topic for my client resource.
©Yellow Tree Wellbeing 2015
www.yellowtreewellbeing.com
[email protected]
Yellow Tree Wellbeing 2015
If you find that you often procrastinate and it holds you back, you probably need a longterm strategy. Just going for a walk each time won’t be addressing the real issue. Susan
David suggests considering 4 different areas when working on your long-term strategy;
1. Behaviours: What actions can you take to help? For example breaking the
work down into bite sized chunks
2. Situation: Do you need to change the environment? Maybe your crowded,
open plan office isn’t a helpful thinking space.
3. Emotions: Avoiding suppressing your feelings but not ruminating in them
either.
4. Thoughts: Can you re-frame thoughts to make them more helpful or remind
yourself of how the task at hand is relevant to your goals and values.
And of course sometimes just considering these 4 steps can be a very useful process in
itself!
If you type “procrastination” into Google you’ll get about 14,000,000 results. You’ll find
many techniques for how to overcome it, lots of them focusing on time management
strategies. I fully agree that time management techniques will absolutely help however if
we’re not clear on why we are procrastinating in the first place, what’s underneath that
behaviour and how we’re feeling the strategies just won’t be effective, certainly not in
the long term. By following these 4 steps you’ll improve your self-awareness, identify the
cause not just the symptoms and have an effective strategy for tackling procrastination.
I really hope you found this e-guide useful. If you haven’t already
subscribed to our newsletter sign up today and you’ll be first to receive
the next e-guide in this series as well as exclusive offers on our
Retreats, experiences and One to Ones.
Fiona
©Yellow Tree Wellbeing 2015
www.yellowtreewellbeing.com
[email protected]