A Guide to Finding Focus in Overcoming Procrastination | Youshaa Motan | Skillshare

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A Guide to Finding Focus in Overcoming Procrastination

teacher avatar Youshaa Motan, Online Teacher

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

7 Lessons (13m)
    • 1. How to Identify and face Procrastination

    • 2. Follow me on Skillshare

    • 3. A guide to finding focus & overcoming Procrastination

    • 4. Procrastination loves comfort

    • 5. Overcoming the Procrastination itch

    • 6. Finding your Focus within Procrastination

    • 7. Outro Animation

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About This Class

We all procrastinate. The question is how (or even whether) we overcome the tendency to procrastinate, and if we can find focus.

This matters — our lives are brief and limited, and while we don’t need to be productivity robots, running in fear of difficult tasks to distractions and comfort is not the best way to spend our lives.

We can face these fears. We can learn to deal with them mindfully. And in doing so, we can develop an ability to return with courage to the work that matters the most to us, to create something important, something that helps the world at least in a small way.

Distraction and running aren’t useful habits. Let’s learn to overcome them and find focus.

  • Learn the 4 fears of Procrastination and how to deal with them.
  • Achieve an understanding of a counter-procrastination method of productivity which you can achieve in 5-10 minutes a time.
  • Find your focus through mindful awareness.

Meet Your Teacher

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Youshaa Motan

Online Teacher




An Online Teacher from South Africa, with years of experience in instructional design and the subject of personal development, Youshaa can be seen lecturing online as an Online Course Lecturer with Damelin College Online presenting his best-selling online course: Mind Power For Successful Managers as well as on his Skillshare Channel and online brand, Affirmation Nation TV.

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How did Affirmation Nation TV start?


Youshaa started ANTV as a part-time project and quickly realised that he needed to share more videos in a world that has become materialistic, self-absorbed and self-serving as his projec... See full profile

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1. How to Identify and face Procrastination: hard to identify and face your reasons for procrastinating. Key to overcoming proclamation is the understanding that we tend to put off things that are emotionally or psychologically painful. Tow us thes things that cause of Spain fall into four main buckets. They cause us pain because a they involve or make wars conflict be. They force us, interact with lots of unfamiliar people. See that requires to follow a set process or D. They involve dealing with a lot of details. So in essence, people procrastinate out of fear and the unknown. Now, another way to look at it is that most of us fall into one of these category more than the others, where either number one conflict of us or we have a fear off conflict, perhaps getting into a conflict with other people to people of us feel of dealing with these sorts of people and personality clashes. Three process of us in other words, a fear off action and not identifying with processes and systems so as to procrastinate and shy away from productivity. Fourth is detail averse. In other words, fear off too many details that cause us to feel paralyzed with overwhelmed and thus stop. And in this way we procrastinate. For example, a case study. One is a strong introvert, one teams to put off tasks that requires to interact with lots of people with whom you're not familiar with. If one is something to do that involves dealing with new people, strangers, that is, you will put that thing off until absolutely, positively. You have to simply do it. Now it work. This might be gathered requirements by interviewing customers in a Penhall style discussion or presenting a proposed solution to a group of managers from another department. So in the next video, we're going to identify the thing that you procrastinating it and try to determine why you putting it off. 2. Follow me on Skillshare: 3. A guide to finding focus & overcoming Procrastination: welcome to finding your focus. To counter procrastination. We all procrastinate. The question is how or even whether we overcome the tendency to progress in it. And if we confined focus. Now this matters. Our lives are brief and limited. And while we don't need to be productivity, robots, running and feel of difficult tasks to distractions and comfort is not the best way to spend our lives. And you know that we can face these fears. We can learn to deal with them mindfully, and in doing so, we can develop inability to return with courage to the work that matters the most to us to create something important, something that helps the world, at least in a small way. Now, destruction in running aren't useful habits. So let's learn in this class to overcome them and find focus to create. And in this module we will cover the destination fears. Why do we run from heart tasks? Because off four fears, firstly, that we don't know what we're doing, secondly, that we're gonna mess up and look bad. Third, that will succeed and then have to face a scarier situation. They after and forth that the task will be difficult and uncomfortable. So in the next few videos we're going to face the fear, discomfort and uncertainty 4. Procrastination loves comfort: in the prior video, we discussed the full fears that we don't know what we're doing, that we're going to mess up in look bad, that will succeed and then have to face a much scarier situation and that the task will be difficult and uncomfortable. And this amounts to progress the nation. So basically, we fear discomfort and uncertainty, and we want comfort and certainty. Conversely, and distractions like email in social media and reading news and blog's are pretty easy, and we know how to do them very well. Distractions are always much more tempting than difficult work, much more comforting than facing fears. We've all F years, but I habit is to run from them, avoid even thinking about them. Our minds are pretty good at this. We get distracted and then forget completely about what we're supposed to be doing. Our minds are good at forgetting and getting lost. We try to focus, but then immediately we have an urge to switch to something else because staying is uncomfortable. Our minds love comfort. Of course, they hate discomfort and will run to comfort every time if we let them. So that's why we procrastinate. But how do we overcome procrastination? How do we overcome this in the next few videos? We're going to overcome procrastination in the 21st century. 5. Overcoming the Procrastination itch : welcome to this video overcoming procrastination in the 21st century. Now our minds are very good at running from discomfort. In most of the time, we don't even realize it's happening. We just haven't urged to switch and follow the urge immediately. The trick, then, is to catch ourselves when we about to switch. When the urge comes up to switch, we have to notice and become aware. Then we have to pause and deal mindfully instead of mindlessly with now years. How, firstly, create a practice space It can be anyway, could be office. It could be a safe room. Do an un procrastination session once a day to practice. Now, this is how you do it. Pick an important task anyone will do while you've been procrastinating on is a good choice . So set a timer for five minutes. Perhaps it could be a block that you're writing or an article, or it could be a snippet of work that you've been procrastinating on. So set a timer for five minutes or 10. If you feel ambitious, commit to doing nothing but your important task for that particular five minutes only. Don't let yourself switch clear. Distractions and have nothing that you can do except this one Tusk. Focus on nothing else. You're single tasking and there's no noise and Andrea and no distractions when you get the urge to switch. When not if. Notice this because it's inevitable and don't act on the urge. We can feel an urge and not act on it. How liberating is this thought? So Point number V will step number three. Stay with the urge instead of acting on the urge instead of ignoring the urge. Just stay with it, said still, and feel how it feels. Notice. The fear of this task that you're facing noticed the discomfort, the boredom, the dread, the feeling intimidated or overwhelmed or confused or incompetent just to stay with those feelings and be curious about the physical feeling. What does the energy in your body feel like? Point number four or Step number four is to then turn to the task after sitting for a minute. With the urge and the discomfort, they will probably die down. Simply return your focus to your task. You didn't scratch the itch and that which wasn't that big of a deal, and you've won this round. You must now develop a pattern off, not reacting to the itch 6. Finding your Focus within Procrastination: In the previous video, we covered the each that you feel in terms of procrastination. So by working on this once a day, you can begin to develop the trust that you'll be OK if you don't scratch the itch that you'll be able to handle the urge without acting on it. That you'll be fine if you deal with the discomfort of a difficult task. And this is quite an accomplishment. So give yourself a figurative pet on the back and congratulations. It's a great effort. Well done. This module we're going to find focus now focus and focusing on one thing is an incredibly difficult thing to do. Whether you want to focus on writing a report or book chapter, focus on drawing or practicing music per se. Focus on reading or meditating on your breath. Your mind is in the habit of switching to something else. Focusing, then, is a matter off practicing, staying in the counter procrastination sessions that I describe of earlier in the class, we talk about how to practice staying. In addition, I'd like to offer a few more practical tips now on the practice off, focusing or staying firstly, have a deeper division. The thing you are focusing on shouldn't just be nice to do, but should really feel meaningful to do. Secondly, remember the motivation as you get started that this task doesn't just have a feeling it. There's a great deal of love for it as well. Oh, let the love for doing the specific task. Drive you past the fear and then moving forward and point number three. Use external motivation if needed. Now why Love is the best motivator. The love for doing something or forced doing something for someone off. What particular purpose? Sometimes you just aren't feeling up to it. So use external deadlines and accountability. Promised to email something to a friend or colleague by a deadline. Or you have to do something embarrassing. Put your reputation on the line. Join an accountability group. Don't let yourself off The hook. Stepmom pool is to allow yourself into the flow momentum. This is the state of mind where you are lost in the task. It's easy to be halfway into a task with your mind flitting around and wanting to do something else. But if you can get fully into a task, you'll truly love doing it. That means clearing all distractions and really putting your mind into the task with complete focus. Personally, I find it helpful to have a challenging task and one that requires me to visualize as I'm a visual person. For example, if I'm writing a story or a block, I should be imagining how the block is going visually. Ah, with the mind met within my point of view or in my mind's eye, not just thinking about the words. So focus isn't a magical quality that you can just acquire. It's a skill that takes daily practice, and you can get better at it, but never completely Masset. You'll slip up and get courage to, but you can just pick to some more. In the end, all the practice will be worth it, because you learn to focus on things that truly matter. And there is a life with loving and away from procrastination. In the next few videos, who will gather momentum to develop and strengthen, resolve mentally and emotionally toe overcome and gain leverage in defeating the urges to procrastinate and rather take action mindfully and physically. So I'll be seeing you in the next few videos. This was a guide to overcoming procrastination in finding focus. Thank you for watching 7. Outro Animation: