Mindfulness Podcast: Gently Overcome Procrastination with Mindfulness

Mindfulness Podcast: Gently Overcome Procrastination with Mindfulness

Do you procrastinate? We all do at times, but it can become problematic when it keeps us from achieving your goals, and working on our dreams.

Free PDF Resource


“A year from now you may wish you had started today.” ― Karen Lamb

In this week’s mindfulness podcast I share info on how to gently overcome the blockages that create procrastination in the first place, and I also created a free PDF resource for you, that you can print out, and save. All you have to do is subscribe HERE to my newsletter for instant access to this PDF, as well as many additional resources to assist you to live a positive, mindful and productive life. If you are already a subscriber, you can access this resource via your resource link, which is included in your copy of the newsletter.

You can listen to this episode of the Mindfulness For Real podcast, right here on this blog, or via Anchor, Spotify as well as Apple Podcast. For your convenience, I have also included a transcript of this episode below!



Gently Face Your excuses via Mindfulness

Do you procrastinate? We all do from time to time, but whenever procrastination keeps us from taking action toward our goals, it becomes problematic. However, we can use tools, such as mindfulness to uncover, face and overcome our excuses, in a gentle and loving way

Before we begin, I would like to thank our sponsor of this episode Anchor

My Recent Experience With Excuses

As I contemplated this week’s podcast and the creation of the concurring newsletter I was faced with the uneasiness of having not stuck with the schedule, I have originally envisioned for both. I decided to sit with this uneasiness for a while, allowing myself to feel and analyze my emotional response and found myself discovering excuses.

At first, I resisted them, making up excuses for my excuses, but while gently loving my way through these emotions, I began to call them by their name, instead of hiding from them.

Clarifying Questions


“It is easier to resist at the beginning than at the end.” ― Leonardo da Vinci


You see when we decide to sit with our emotional responses, we may face a few moments of uneasiness, but we also can discover the lessons that are hidden behind these emotions.

  • Why am I feeling this way?
  • Why did I take this action – or non-action?
  • Why did the excuse feel more comfortable than the actual action?
  • What emotion can I attach to the action I was hiding from that can propel me to follow through?

A Gentler Approach to Procrastination

Questions like these can magnify the power of the moment of willingness to sit with what is right in front of us, a willingness to be honest, without judgment, without attaching guilt or blame. It takes some conscious effort to employ these methods every single time we encounter a roadblock, and excuse that leads to procrastination, but it can help us overcome it, and become stronger, and more proactive.

But this gentle approach of turning our excuses into lessons does not have to be limited to the time when we are faced directly by the results of our procrastination. Actually, you can work on them in gentle ways, each day, by sitting with the subject that gives you pause, and allow the sensations to appear. In this safe space, insights are born, without any pressure, which then can be implemented when you will be faced again with your triggers for procrastination.


Benefits of this Practice:


“Life always begins with one step outside of your comfort zone.” ― Shannon L. Alder


  • Consistent awareness of procrastination triggers supports you in developing and strengthening of your ability to take action toward your goals
  • A consistent application of this process gives you a chance to reconnect regularly with the reasons behind your goals and therefore motivate you to stay on course.
  • A consistent application also gives you the chance to realize that there might be legitimate reasons behind your hesitation, after which you can make adjustments to your goals, your current process in achieving them, or acquire the resources needed to get yourself back
    on track.

Episode Resources

In order to assist you with this process, I have created a printable PDF with tips that will walk you through this process once more, for you convenience. You can access it by subscribing to my newsletter, which will give you access to a variety of resources and PDF’s as well as all previous copies of my newsletter.


I hope you enjoyed this episode of my podcast Mindfulness for Real – don’t forget to subscribe to the newsletter, which will give you access to the accompanying PDF, as well as additional resources, such as journal prompts, affirmations, Bullet journal templates and reading templates that you can copy or use in Notion, and much more! Click on this link to sign up today!



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Recommended Reading:

Podcast Episode 001: Hate Meditating? Try Mindfulness Instead

How Mindfulness Can Assist Your Law of Attraction Practice – Podcast Episode 2

Mindfulness Podcast Episode 03: Using Ambient Videos As A Mindfulness Tool


  1. I love this approach to procrastination, something that many of us struggle with. Are all of your podcast episodes this calming?? Love your voice!

    1. Author

      thanks, Shelley – I appreciate that! I hope you will listen to the rest of my podcasts to find out.
      Sometimes it takes out of the box thinking to get unstuck, which is why I chose this approach of working through procrastination – fighting against it does not work, telling someone to just simply get over it, does not work either, a gentler way is much more effective – blessings!

  2. Thanks for reminding. One of your enemies that is hard to battle is yourself right?

  3. Procrastination is okay but not too much to the point that it affects your goals and responsibilities. This is so inspiring to read.

  4. I used to struggle a lot with this, but I guess as I got older and learned to set my priorities straight, I have learned to kick the habit. Now I see it in my son and now I know how to help him. I am sending the link to this post to his email. Thank you so much.

  5. I’ve always loved the first quote. Always thinking that myself but never making it happen. Really with I had the motivation and will power!

    Ami xxx

  6. Procrastination is something I definitely struggle with in my life. Thank you for this podcast and the helpful tips.

  7. This is very motivating. I like listening to podcast. I liked the way you spoke. Waiting for your new podcast.

  8. I will need to practice this. I have a lot of brain fog, so I am always procrastinating mainly because I have forgotten what I was about to do and do other things.

  9. These are really great tips on being mindful but another way to look at procrastination. Instead of saying “hey, this is bad”, you talk about asking the whys. I really will remember this post and ask myself why I feel the way I do in various situations like procrastination.

    BTW, is your podcast on Spotify? Do you have a link?

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