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3 Super Simple Ways to Overcome Anxiety Induced Procrastination

overcome anxiety induced procrastination

procrastination

/prə(ʊ)ˌkrastɪˈneɪʃ(ə)n/

(noun) the action of delaying or postponing something.

Amit wakes up with a feeling of dread. Even before his mind can tell him what is wrong, he can feel anxiety and guilt start to overpower him. Then it registers. He’s woken up late! Yet again!!

He was supposed to wake up at 6:00 AM, do his yoga, meditate, get a few chores done, and get started with work at 8:30 AM. Instead, here he was, staring at the hands of the clock insisting that it was 8:30 AM, and feeling miserable.

“I have ruined the day before it even started!!” he moans.

Trying to salvage the rest of his day, he quickly brushes his teeth, rushes through part of his morning routine, and sits down at his desk at 10:00 AM. As he starts wondering what tasks he needs to get done during the day, his mind comes up with one really important task.

As soon as he gets ready to work on the first task, his mind reminds him about the deadline for sending in suggestions for his team meeting. So he closes the file he had opened and goes on to open his email. And before he can get to the email with the attachment he is looking for, he is greeted by a deluge of new, unread emails waiting to be opened. His heart beats faster, his breath gets quicker, and despite the cool morning, his palms get clammy with perspiration.overcome anxiety induced procrastination

The Spiral of Self-Talk

As he tries to quickly skim through the unread emails, his mind keeps reminding him that he is already behind with the things he’s supposed to get done today. It simultaneously points out that had he woken up on time, he would have been done with at least two of these tasks.

Once again, he experiences a surge of hopelessness. Guilt and shame wash through him. He gives into the routine of berating himself, thinking of all the times he has done this before, and hears his mind say things like:

“Who are you trying to fool? You know very well that this is who you really are—this lazy, undisciplined, good-for-nothing failure who is never going to amount to much! Stop telling yourself that you will somehow turn a new leaf, become disciplined overnight, and transform into the epitome of efficiency. Just accept that this is never going to change.”

Inexplicably, Amit feels exhausted. He turns to his phone and thoughtlessly opens up Instagram. He scrolls down thinking that he will just check out a couple of posts. But the next time he looks at the clock, it is already 12:00 noon. Feeling totally dejected, he decides to have some snacks and polishes off a large packet of wafers in no time. He spends the rest of the day feeling lethargic and getting very little done.

The Real Root of the Problem

Does all this sound familiar? If it does, you are not alone. Even the most capable and intelligent people experience this every once in a while, and more people than you could imagine deal with this regularly.

But let’s take a closer look at what’s going on here. If you are thinking that the issue is Amit’s habit of waking up late, you are wrong. That is not the primary issue.

While good sleep habits are important and need to be managed, life will invariably throw you curveballs that will disrupt your plan one way or the other. In this case, waking up late led to Amit losing about an hour of personal preparation time and 90 minutes of work time, which totals 150 minutes. If he had gone on to use the rest of the day well, he would have lost only about 2.5 hours of productive time.

But the issue was that anxiety, guilt, and shame overpowered him and made it impossible for him to utilise the rest of his time. He lost over 5 hours instead of 2.5.

The biggest problem in most situations is not the interruption of plans, but our inability to manage our self-talk and the resultant anxiety. Here are 3 simple steps you can take to overcome anxiety-induced procrastination.

3 Simple Steps To Overcome Anxiety Induced Procrastination 

  1. Identify Three Top Tasks for the Next Day: Before you finish for the day, write down the things that you’d like to get done the next day. Now, circle the three most important things on the list.
  • Be Specific: Instead of writing “Get started on the report,” you could write “Have the first draft of the report ready.” * Rank and Estimate: Rank them in the order you’d like to get them done and write down an approximate amount of time you expect each task to take.

When you are ready to start in the morning, your mind is in action mode. If you give it the job of deciding what to do, it takes up precious energy and working memory space, leaving very little focus to actually get the job done. However, at the end of the day when your mind is still in work mode, it is far easier to plan. The next morning, you can channel all your enthusiasm straight into execution.

  1. Tackle the Anxiety Head-On: If things aren’t panning out the way you planned them to, take a few minutes to become aware of the self-talk trying to thrash you. Acknowledge the need behind the anxiety: the need to get things done.
  • Ground Yourself: Focus on your breath for a few minutes. Remind yourself that plans getting waylaid is a common occurrence. Ditch the “All or Nothing” thinking.
  • Schedule “Worry Time”: If you were to stay calm, you could still achieve a big part of what you set out to do. If you notice the anxiety reappearing, schedule 30 minutes of “worry time” towards the evening—a slot of time where you give free rein to your anxiety. Each time anxious thoughts return during the day, remind your mind that you will do the worrying during the allocated half-hour, not before or after.
  1. Time Your Tasks and Take Breaks: Look at your task list and start with Task No. 1, with a timer set to 30 minutes by your side.
  • Manage Distractions: If your mind comes up with distractive thoughts while you are at the task, note the thought down in a physical or digital notepad so you can look at it later.
  • Handle Interruptions: Getting a phone call? Send a text that you will call them back in half an hour. Reminded of an email response? Jot down a reminder and get back to the task.
  • The 30/5 Rule: When you have put in a solid half-hour of focus, take a 5-minute break. Do any quick calls or messaging from your notepad list, then get back to working for another 30 minutes with a timer. This will help your mind remain super focused.

You Are Not Lazy

Whether you are a working professional, a student, a consultant, a homemaker, or an entrepreneur, these steps are applicable to you. Procrastination is not caused by laziness; rather, it is the mind’s way of coping with increasing anxiety.

The steps above are healthier ways to overcome anxiety-induced procrastination, making it possible to take action and progress toward your goals.

We hope this article on 3 simple ways to overcome anxiety-induced procrastination helps you! Do let us know your thoughts in the comments below. For more articles like this, check out Healthy Reads.

Frequently Asked Questions (FAQs)

  1. Is procrastination a sign of laziness?
    No, procrastination is rarely about laziness. It is usually the mind’s way of coping with increasing anxiety, overwhelm, or negative self-talk. When a task feels daunting or when plans go wrong, the brain seeks immediate relief from the negative emotions by avoiding the task altogether.
  2. How can I stop procrastinating when I feel anxious?
    The best way to stop is to ground yourself and structure your time. Acknowledge your anxious thoughts, ditch “all or nothing” thinking, and break your work into 30-minute timed intervals with 5-minute breaks. Keep a notepad nearby to jot down any distracting thoughts so you can address them later.
  3. Why should I plan my tasks the night before?
    In the morning, your brain is ready for execution. If you force it to decide what to do, you drain precious mental energy and working memory. By picking your top three specific tasks the night before, you allow your morning brain to dive straight into action without decision fatigue.

#BeTheForce 

Disclaimer: The content provided in this blog is for educational and informational purposes only and should not be construed as professional medical or mental health advice, diagnosis, or treatment. Everyone’s mental health journey is unique. Always consult with a qualified mental health professional, therapist, or healthcare provider before making significant changes to your wellness routine or if you are struggling with severe anxiety, depression, or chronic procrastination.

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Eat to Defy Age: Top 5 Foods to Fight Wrinkles and Premature Ageing

We all want healthy and glowing skin, but do you know that your skin reflects what you eat? Healthy skin needs vital nutrients, a balanced diet, enough water, and quality sleep. When these aspects are balanced, it truly shows on our skin. While we cannot stop or avoid wrinkles entirely as they are a natural sign of ageing we can significantly delay them with healthy food choices and a supportive lifestyle.

When it comes to premature ageing or wrinkles, it often happens due to Sun damage and the loss of two crucial proteins: collagen and elastin. These two proteins take care of our skin and keep it healthy, young and firm. When UV rays hit our skin, it reduces the production of these proteins, increasing free radicals and leading to premature ageing. As we age, the skin starts losing its firmness and elasticity. Other factors that contribute to this process are pollution, smoking, stress, dehydration, lack of sleep and unhealthy food habits.

5 Powerful Foods Help Fight Wrinkles and Premature Ageing

  1. Avocado:
    Avocado is a fruit with healthy fats. It has fiber and many nutrients like Folate, Magnesium, Potassium, Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Pyridoxine (Vitamin B6), Vitamin C, Vitamin E and Vitamin K. Vitamin E aids skin nourishment, reduces scars and fights free radicals. Avocado is high in the antioxidant glutathione, which helps the body to detoxify and keeps skin clear of acne and wrinkles.
  2. Berries:
    All the berries are extremely rich in antioxidants, are a good source of Fiber, Vitamin C, Manganese, Vitamin K1, Copper and Folate. Those are rich in Flavonoids, Vitamins and Polyphenol. So berries are perfect food to fight wrinkles and fine lines. Berries not only help in reducing wrinkles but also help in the regeneration of new skin cells. Add berries to your breakfast or morning smoothies.
  3. Buckwheat:
    It is gluten free, rich in fiber, Iron, provides B1, is a rich source of Magnesium and Calcium, Folate, helps in heart health and controls blood sugar levels and also reduces the signs of premature ageing. It has Bioflavonoid Rutin which helps to maintain the production of collagen in the skin and encourage the body’s utilization of Vitamin C.
  4. Papaya:
    Papaya is rich in a variety of antioxidants, vitamins and minerals like Vitamin A, C, K and E, Calcium, Potassium, Magnesium, Phosphorus and Vitamin B. These help to improve skin elasticity and minimize the fine lines and wrinkles. Papaya is rich in the enzyme papain and chymopapain which helps to reduce inflammation. It helps to reduce acne by removing dead skin cells, and remove damaged keratin which can build up on the skin and form small bumps.
  5. Sweet Potatoes:
    Sweet Potatoes are rich in Vitamin A, B, C, D, Calcium, Iron, Magnesium, Potassium, Phosphorus, Thiamine, Zinc. It has the antioxidant beta-carotene which is converted into Vitamin A and helps in restoring skin elasticity, prompts skin cell turnover, which means healthy glowing skin. The Vitamin C and E in it helps in protection of skin from free radicals and keeps complexion radiant. Both the Vitamins are crucial to keep skin healthy, glowing and supple. Vitamin C boosts collagen and promotes tightening of skin.

Unlocking Your 10-Year Younger Skin Routine

In addition to including these specific foods to your diet, make sure that you consume healthy fats, a variety of veggies and fruits, especially different colour veggies and fruits. Keep yourself well hydrated, do regular exercise, learn to manage stress and sleep well.

Simultaneously, make it a priority to reduce the consumption of:

  • Alcohol
  • Tea and coffee
  • Preserved canned food
  • Processed food

Our body does not have a voice, but it talks to us through signs and symptoms, so pay attention to the health of your skin to be healthy and fit. With good food habits, a healthy lifestyle, proper hydration, quality sleep and stress management, we can turn the clock on our skin to look 10 years younger.

We hope this article helps you fight wrinkles! Do leave your thoughts in the comments below. For more tips on skincare, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Frequently Asked Questions (FAQs)

  1. What is the main cause of premature skin ageing?
    While factors like pollution, stress, and poor sleep contribute, the two single biggest hidden threats to youthful skin are Sun damage (UV exposure) and chronic inflammation. Over time, these destroy healthy skin cells and severely degrade the production of collagen and elastin, the proteins that keep skin healthy and firm.
  2. Why is collagen so important for preventing wrinkles?
    Collagen (and elastin) are vital structural proteins that act as the scaffolding of your skin. They are responsible for its texture, firmness, and flexibility. As you age, your body produces less collagen naturally. Foods that support collagen specifically those high in Vitamin C and antioxidants like the ones listed above are essential for maintaining that firmness and delaying the onset of wrinkles.
  3. Does hydration alone really make you look younger?
    Hydration is non-negotiable for skin longevity. Water acts as the medium for all cellular processes, including the ones that clear toxins and repair cells. Dehydrated skin looks dull, lacks “plumpness,” and causes existing fine lines to appear much deeper. For a radiant complexion, regular hydration must be combined with nutrient-dense foods that feed your skin from the inside out.

Disclaimer: The information provided in this article is for general educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your doctor, dermatologist, or a qualified nutritionist before making any significant changes to your diet, skincare routine, or lifestyle, especially if you have per-existing health conditions.

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Nutritional Deficiencies That Can Cause Hair Loss (And How to Fix Them)

hair lossHair is a tough protein made primarily of Keratin. The hair bulbs at the base of your hair follicles divide and grow to build the hair shaft, while blood vessels nourish the bulb and deliver the hormones that regulate growth.

It is perfectly normal to shed around 50 to 200 hairs every day. However, hair loss happens at different rates for different people due to various reasons: heredity, hormonal changes (like hypothyroidism), medical conditions, stress, or even post-pregnancy calorie imbalances.

But one of the most common and highly treatable causes of sudden hair thinning is a lack of essential nutrients. When your body is deprived of specific vitamins and minerals, it restricts the nutrient supply to non-essential tissues like hair follicles to protect your vital organs. Let’s explore exactly which nutritional deficiencies lead to hair loss and how you can reverse them.

5 Nutritional Deficiencies Linked to Hair Loss

  1. Vitamin D DeficiencyVitamin D is crucial for hair growth because it stimulates hair follicles and helps maintain the thickness of each strand. Keratinocytes in the skin metabolise Vitamin D into Keratin (the structural protein of your hair). Low levels of Vitamin D make it difficult for these cells to regulate hair growth and shedding. Furthermore, Vitamin D deficiency is often linked to higher stress levels, which further accelerates hair fall.
    • The Fix: Aim for 400-800 IU of Vitamin D a day. This is easily achieved with 10-30 minutes of direct daily sun exposure or through regular supplementation.
  2. Vitamin B7 or Biotin DeficiencyWhile severe biotin deficiency is relatively rare, it is a well-known culprit for hair loss. It can occur due to genetics, excessive alcohol consumption, smoking, or in people with inflammatory bowel disease. Interestingly, frequently consuming raw egg whites can also cause this deficiency, as they contain a protein called avidin that blocks the absorption of biotin in the gut.
    • Food Sources: Bananas, carrots, cooked egg yolks, legumes, and nuts.
  3. Iron Deficiency (Anaemia)When you have an iron deficiency, your body produces less haemoglobin. This results in less oxygen being transported throughout your body. Because the body prioritizes vital organs, the oxygen supply to your hair follicles is severely restricted. Without adequate oxygen, hair follicles cease to function properly, switch to a resting phase, and eventually fall out. If you notice an unusual amount of hair in your shower drain, it is time to get your haemoglobin levels tested.
    • Food Sources: Whole wheat grains, beans, chickpeas, tofu, peas, nuts, raisins, spinach, and lean meats like chicken.
  4. Vitamin C Deficiency
    Vitamin C deficiency directly impacts hair health because this vitamin is essential for the absorption of iron from your intestines. Even if you consume enough iron, a lack of Vitamin C can lead to secondary iron deficiency and subsequent hair loss. Common risk factors include a poor diet, smoking, and chronic illness.

    • Food Sources: Citrus fruits (oranges, sweet lime, lemon), strawberries, guava, sweet potatoes, chillies, thyme, kale, and broccoli.
  5. Vitamin E Deficiency
    Vitamin E possesses powerful antioxidant properties that reduce oxidative stress on the scalp. It fights free radical damage that can destroy hair cells. Additionally, Vitamin E supports a healthy scalp by protecting the lipid layer, locking in moisture, and reducing dryness and scaling.

    • Food Sources: Almonds, walnuts, pumpkin seeds, sunflower seeds, wheat germ oil, peanuts, avocados, mangoes, and spinach.

Top Tips To Reduce Hair Fall Naturally

  • Eat Balanced Meals: Ensure your daily diet contains adequate protein, complex carbohydrates, and healthy fats.
  • Stay Hydrated: Drink at least 8-10 glasses of water a day to aid the digestion and absorption of the nutrients from your food.
  • Snack Smart: Include healthy snacks between meals to maintain energy levels and prevent calorie deficits.
  • Eat the Rainbow: Include a variety of whole-grain cereals, eggs, nuts, leafy vegetables, tofu, legumes, quinoa, and dairy to cover all your nutritional bases.
  • Maintain Scalp Hygiene: Wash your hair using a mild shampoo at least twice a week to keep the follicles clear of buildup.
  • Manage Stress: Keep cortisol (stress hormone) levels in check through meditation, hobbies, or yoga, as high stress forces hair follicles into the shedding phase.
  • Prioritize Rest: Get good quality sleep and exercise at least 4-5 days a week to improve overall blood circulation to your scalp.

Frequently Asked Questions (FAQs)

Can hair grow back after a nutritional deficiency? Yes. In most cases, hair loss caused by a nutritional deficiency is temporary. Once you identify the missing nutrient (like Iron or Vitamin D) through a blood test and correct it via diet or supplements, your hair growth cycle will typically return to normal within a few months.

Which vitamin is most responsible for hair loss? Deficiencies in Vitamin D, Iron, and Vitamin B12/B7 (Biotin) are the most common nutritional culprits behind excessive hair shedding and thinning.

How much hair fall is normal daily? It is perfectly normal to shed between 50 to 200 hair strands per day as part of the natural hair growth and renewal cycle.

We hope this article on nutritional deficiencies that can cause hair loss helps you! For more on hair loss and hair care, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

Disclaimer: GOQii is committed to providing accurate, up-to-date, and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting or changing any medication, or sleep routine. Individual responses to lifestyle changes may vary.

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4 Reasons Why Affirmations Are Not Working For You

AffirmationsAffirmations are statements that firmly declare a positive intention, stated as a truth, so as to make these thoughts a part of your reality. For example, someone who wants to improve their physical health may use affirmations like “I am healthy and well”, “I radiate good health” or “I love feeling fit and strong” or all of them. Generally, affirmations are used repetitively at certain times of the day.

The idea behind using affirmations is to bring about a shift in our thoughts and beliefs. We humans have approximately 60000 thoughts in a single day and more often than not, we are unaware of our thoughts, they just stream through our minds constantly. What we think repeatedly and frequently slowly becomes our beliefs. And beliefs have the power to change reality. Thus, by influencing our thoughts, affirmations have the power to change our beliefs and reality.

How Do Affirmations Work?

In a study, individuals diagnosed with Anorexia Nervosa (an eating disorder characterized by an abnormally low body weight, an intense fear of gaining weight and a distorted perception of weight) were asked to walk through a doorway that became increasingly narrower. They found that these individuals started turning their body when the doorway was 40% wider than their shoulders while another set of individuals, without the diagnosis, turned only when the doorway was 25% wider than their shoulders. This pointed to the self-talk of the diagnosed individuals which made them believe that they were physically bigger than they actually were. In another study a group of patients who were due for a surgical procedure of the knee for osteoarthritis were divided into 2 groups. One went through the surgery while the other had a sham surgery i.e they had an incision made on their knee and the procedure was faked so that these patients believed that a surgery had been performed on them. The results were amazing because both the groups recovered equally. This is proof that the human mind has the power to make things happen if it believes in them.

Due to something called negativity bias (the tendency to focus on potential threats and difficulties) we humans tend to focus on negative aspects of our day to day life. When affirmations are used correctly, they can slowly replace the negative thoughts and help our mind to focus on not just what’s going well but seed the image of a reality that fits with our hopes and wishes.

Affirmation can slowly become a subconscious part of our thinking and belief system and the changes we wish to make in our lives will happen effortlessly. This sounds really simple and effective. Then why doesn’t it work as effectively for some?

Reasons Why They Fail Sometimes, And What To Do About It

Here are 4 reasons why their efficacy may be low for some:

  1. Contradicting practice – Many people may repeat the affirmations verbally or in writing once a day but say things and behave in ways that contradict these affirmations. For example, someone who wants to get a great job may be using affirmations like “I see myself in my dream job” for 10 minutes in the morning but for the rest of the day may be saying things like “It is tough times and jobs are not easy to come by” or “With my qualifications I don’t know if I can get a job I want.” Pay attention to your day today thoughts and words and use them in ways that match with the affirmations.
  2. Not focusing emotionally – A very important factor for the affirmations to work is that one should focus on experiencing the feelings that come with the affirmative thought. We may be parroting the words without truly focusing and thus failing to generate the emotion. Positive emotion is the fuel that will push your desires to reality.
  3. Using future tense – The affirmations have to be in present tense. If you use an affirmation like “I will be healthy and fit” your subconscious mind will always see it as something that is supposed to happen in the future, a future that never arrives. Affirmations in present tense allow you to not only picturize the possibility but also help you in experiencing the feelings that would accompany the accomplishment.
  4. Framing affirmations negatively – Many of us find it easier to talk about what we don’t like or don’t want in our lives and this may lead to people using affirmations the same way. However, our mind thinks in images and finds it difficult to process negative words, so replace an affirmation like “I don’t feel angry all the time” with “I feel calm and at peace”.

Affirmations have the power to change your habitual thinking and alter your beliefs for the better. Come up with affirmations for 2-3 areas of your life where you want to see changes. As you continue to use these affirmations correctly and consistently, your mind will come up with ways to make them come true and attract the exact opportunities required to fulfill your dreams.

We hope you enjoyed this article. For more by our emotional wellness expert Divya Thampi, check out Healthy Reads or tune in to her sessions on GOQii Play.

#BeTheForce 

Disclaimer: GOQii is committed to providing accurate, up-to-date, and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional mental health or medical advice, diagnosis, or treatment.

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