Discover when you procrastinate, and why

Procrastination CoachBlog, Exercises, Productive Thinking7 Comments

Create a procrastination jar (or box, or piggy bank, something that looks nice).

Every time you procrastinate, you write down the reason for it as soon as you realise it. Add the time, and the activity you should be working on. Put the piece of paper in the jar.

After a week, sit down and look at your notes. Can you discern a pattern? Maybe the time of day, or specific activities. Analyse what you see, and get ready for week 2.


In week 2 you do the same, but you add another layer. You write down what’s going on in your mind, and what’s going on in your body. For example thoughts, like ‘I don’t exactly know how I’m supposed to do this’. Or sensations in your body, like being tired or feeling in need of some fresh air.

After a week, sit down and look at your notes. Can you discern a pattern? Analyse which types of thoughts lead to procrastination. Or the ignoring of which messages from your body.

Don’t forget to share your experiences here! Shedding light on these habits weakens them…

This exercise has been inspired by a post by Dimitrina Kaneva, who wrote about it very elegantly and illustrated it beautifully. I recommend reading her post. She also wrote about her results.

7 Comments on “Discover when you procrastinate, and why”

  1. I’m totally going to try this. I just got up and got a canning jar and I have paper on my desk. My only concern is if I’ll be able to recognize that I’m procrastinating. I sometimes don’t realize it until later. But it will be an interesting experiment.

  2. Pingback: Should you feel shame when you’re procrastinating? | Stop procrastinating now!

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