Pandemic Procrastination Requires Self‐Compassion

In the years I've been writing for this magazine, written about being unable to work due depression or exhaustion both. To address topic, I wrote a column called “Do One Thing” WIHE 28.2 (January 2019). it gave advice that, when your to-do list is swallowing you whole, everything seems too hard, day terrible, if can do just one thing, will feel better because be thing less in hole. And then maybe that give energy more thing. Or stop at which fine. The point doing than nothing mental health and life. Right now, my mind full of ideas—books want write essays publish. have new course I'm teaching soon book coming out. There's lot on plate, thrilled it. But also exhausted, drained fuzzy-headed. Part problem strain ongoing pandemic. an acute illness started December after these months, has crossed line into chronic. Being sick so exhausting. Even as getting better, am, still manage appointments, insurance pharmacy runs—so many extra things didn't worry before. not only state “Pandemic-Plus,” where crises intense moments arise normal life take hellish valence COVID-19. Friends are divorced, having babies, losing parents more, would hard already. Today, though, events seem nearly insurmountable. You know We've living like year. If Pandemic-Plus, understand what talking about. big project work, you're start it…but thinking makes exhausted. excited prep semester, sit down design syllabus, lie floor. Where does go? It's there, isn't. What we're type procrastinating. Generally, am procrastinator. yet, become one. Procrastination wrecks health. That's was all happening me, us, now different. call “Pandemic Procrastination.” we it? When inspiration-energy–suck first got frustrated myself looking forward work. made way desk. sat down—and bottom fell out bucket without any logic explanation. Then, bad myself. couldn't bring wanted do—and required do. stuck awful cycle lying sofa staring ceiling, while hating so. According 2016 study, “Procrastination Depression from Cognitive Perspective” Journal Rational-Emotive & Cognitive-Behavior Therapy, procrastination “the voluntary delay intended act despite awareness needless detrimental longer term.” As lay sofa, knew avoiding loved had detrimental. felt homeowner who gets foreclosed beginning House Sand Fog (2003). even open mail. I'd talk phone with friends same way. They basic tasks either. worse: It creates ugly cycle. study noted procrastinators “have chronic tendency cognitively dwell their dysphoric feelings negative self-relevant information may keep self-doubts salient.” short, procrastinate, focus stuff, us terrible ourselves. really “self-efficacy.” Self-efficacy belief ability get something done, whatever is. So, how fix How off bed–floor–sofa ourselves? at. self-efficacy improves. Hooray! You've done something! Sometimes, boost enough couch. not. least you've something, yourself. found Pandemic-Plus. We're fighting battle now. We need more. Luckily, good answer, obvious, but still, good. Procrastinators “tend low self-compassion.” However, “individuals reported high forgave themselves (an self-compassion) were likely procrastinate task future those lack forgiveness.” Self-compassion. Forgiveness. read jargon (as should be, criticizing), glorious simplicity answer opened flower. forgive ourselves failing meet deadlines, exhausted some days couch-time. don't compassion might toughest times we've encountered (and never doubt it—these tough), harming realize. scientists, right around corner isn't already here. someone self-compassion, That person therapist friend. put safeties place Because fail. Pandemic Procrastinate. Our brains fuzzy, our bodies self-compassion forgiveness paramount. (obviously, given recent couch status), can't alone. Create accountability care cares cheerleading chat group: anything remind yourself good, worthy loved.