Category: Wellbeing

Let me say this first, because it really matters: procrastination isn’t laziness.
It’s not a flaw in your personality, and it’s not a lack of willpower.

It’s actually a learned response in the brain — and that means it can be changed.

Procrastination often shows up as feeling stuck or overwhelmed, distracted, or unable to get started, even though you know exactly what needs doing. You might find yourself putting things off, avoiding them, or doing something else instead — usually something easier or more immediately rewarding.

I have found myself watching You Tube videos of cats (they are just soooo cute!)  when I know I actually want to/need to do some specific task but can’t seem to get going.   This is a classic avoidance strategy.

In the short term, that avoidance brings relief. In the longer term, it tends to bring stress, pressure, self-criticism, and that uncomfortable feeling of falling behind, and the inner critic jumps up and down like a jack in the box,  pointing the finger.

Why procrastination happens

Procrastination isn’t a character flaw — it’s a coping response.

When something feels too big, too boring, too complicated, emotionally loaded, or carries a fear of getting it wrong, the brain naturally looks for a way out. That “escape” might be distraction, scrolling, tidying,  or switching tasks.

You get a brief sense of relief — but the task hasn’t gone away. Often, the pressure just builds.

Over time, this can turn into a familiar loop:
avoid → short relief → stress → more avoidance

What’s often underneath it

For many people, procrastination is linked to things like:

• Fear of failure or not being good enough
• Worry about being judged or criticised
• Perfectionism —“If I can’t do it properly, I won’t start”
• Low confidence or self-doubt
• Imposter syndrome
• Feeling overwhelmed or not knowing where to begin

None of this means there’s something wrong with you. It simply tells us how a part of your brain has been trying to protect you.  This part always has your best interests at heart.  It is trying to help you in some way.  It may be trying to help you avoid emotional pain; it may be rebelling against being told what to do (like a teenager); it may want to avoid taking risks; it may want to stay in the comfort zone and stay safe.

What’s actually happening in the brain

When we feel overwhelmed, the brain can slip into a kind of survival mode.

The part of the brain responsible for planning, focus, and decision-making becomes less active, while the emotional brain can briefly hijack the system. When that happens, it can feel surprisingly hard to think clearly or take action — even on things you know how to do.  It’s a bit like getting stuck in the mud.

People often describe this as:

• Mental fog or going blank
• Feeling frozen or spaced out
• Frustration or irritability
• Difficulty starting or finishing tasks

The important thing to know is this:  It’s a learned pattern that has been repeated and reinforced over time. 

The good news

Patterns can be changed.

Procrastination isn’t part of your identity. It’s something the brain has practised, often many times, and anything that’s been practised can be re-trained.

Changing a pattern can be simple.  It reminds me of driving on the other side of the road when you go abroad – you need to focus, take it slowly, breathe easily, stay calm, and repeat.  Your brain gets used to seeing things a different way. After a few times, it’s easy.

Rather than talking things over endlessly or trying to force yourself to “push through,” Hypnotherapy & BWRT work directly with the brain’s automatic responses. We discover the ‘part’ that resists,  interrupt the old pattern, remove the emotional charge around the task and help the brain install a calmer, more focused response instead.

Training the brain differently

Instead of relying on willpower, you can start by using mental rehearsal.

That means helping your brain experience:

• Feeling calm and settled
• Seeing yourself starting and completing tasks with more ease
• Feeling focused, capable, and clear
• Building confidence and momentum before you take action

Your brain doesn’t actually know the difference between what’s real and what’s imagined vividly.  It responds as if this is real practice. With repetition, the new response starts to become the default — and taking action begins to feel more natural.

Things that help in the moment

If you’re feeling overwhelmed, a few simple things can really help:

Pause for a moment
Stepping away briefly can help your nervous system reset.  Take 3 minutes to gaze out the window or do some stretches.

Slow your breathing
Slow, steady breathing tells the brain it’s safe, which helps focus return.

Notice Automatic Negative Thoughts (ANTs)
Thoughts like “I can’t do this,” “It’s too much,” “I’ll mess it up” are just thoughts – words in your mind — not facts.  Acknowledge them, say to yourself – “it’s ok – that’s the old pattern” and allow them to float through your mind without challenge.

Gently reframe
You might ask yourself:

• What’s the smallest step I can take right now?
• What would good enough look like?
• How would I approach this if I felt calm and confident?

The real aim

The aim isn’t to push against the resistance, or be stricter with yourself.

The aim is to remove or neutralise the emotional block that’s stopping action. 

When the brain feels safe and focused:

• Motivation follows naturally
• Focus improves
• Tasks feel easier
• You just get on with it – without fuss

Procrastination fades — not through effort or pressure — but through gently re-patterning the brain.

For some things, simple mental rehearsal is enough.

Mental Rehearsal can get you going.

This short exercise will only take a minute or two and it might just help to get you moving.

1. Pause and breathe
   Take one slow breath in… and an easy breath out. Let your shoulders soften and allow your body to settle just a little.

2. Think of one small task
   Choose something you’ve been putting off — nothing big, just one simple task. You’re not doing it yet, only bringing it to mind.

3. Imagine the first tiny step
   Picture yourself taking the very first step, however small that is. Opening a document. Standing up. Writing one line. Decluttering one tiny corner. Keep it easy.

4. Notice how that feels
   As you imagine that first step, notice any sense of relief, calm, or “that’s started.” Let your brain register that feeling.

5. Return to the present
   Take another breath and come back to now. You may find the next step feels a little clearer, or a little lighter.

Repeat for the next move.  Take it easy.  Sometimes you get into the rhythm of moving forward and get more done that you think.

You don’t need to push. Very often, preparing the mind is all it takes for the body to follow.

And if the pattern is difficult to shift on your own, Hypnotherapy & BWRT can offer extra support, helping the brain reset the response that keeps you stuck.

If you’ve been curious about hypnosis but feel a little unsure whether it’s right for you, I’d like to gently put your mind at ease. In this article, I explore three common myths about hypnosis, share a brief background, and reassure you that hypnosis is a natural, accessible process for anyone who chooses to participate.

Myth 1: “I might lose control or be made to do something I don’t want to do”

This is probably the biggest myth of all. Hypnosis does not take away your control. You remain aware, present, and able to choose throughout the entire session. You can hear what’s being said, you can move, you can speak, and you can stop at any time.

Hypnosis actually works really well because you are participating, playing your part in a way that feel comfortable for you.  Your values and boundaries hold firm. Your secrets remain safe within you, unless of course you want to disclose them. Nothing can make you say anything you don’t want to say.

In reality: Hypnosis is a state of focused attention, not surrendering control.

A client recently said to me that he felt as if his body was asleep but his mind was aware of everything that was said, at the time it was said, even though he didn’t remember everything at the end of the session

Myth 2: “I might get stuck in hypnosis or not come out properly”

This is a common misconception, but nobody has ever been “stuck” in hypnosis. Many of my clients have said they would love to stay in that comfortable hypnotic state because it’s so relaxing, but everyone opens their eyes, fully alert and aware, and gets on with the rest of their day.

Hypnosis is a natural state that we move in and out of every day, like daydreaming, becoming absorbed in a good book, or losing track of time while driving.    Even if a session were interrupted, you would simply return to your normal level of awareness on your own.

In reality: Hypnosis always ends naturally and safely.

On a practical note, the hypnotic state can also be accessed just before falling asleep at night and just before fully waking in the morning, when the mind is naturally relaxed, aware, and more open to suggestion. At these times, it can be helpful to quietly repeat a calm, positive intention or suggestion to yourself, rather than analysing or forcing anything.  Just allow your mind to fully absorb it naturally, as if it’s certainty already.

Myth 3: “I don’t think I can be hypnotised”

Many people say this, often because they believe hypnosis has to be dramatic or extreme, or they think hypnosis is a kind of mind control (which it isn’t). While stage hypnosis can be a dramatic performance, therapeutic hypnosis is a collaborative process that is goal oriented.

Some people think they have to feel “under/gone/unconscious” in order to be hypnotised.  This is not true.

Many clients report feeling comfortably heavy, or light and floaty, or gently drifting in and out of awareness during a session. This isn’t sleep, but a deeply restful state where the body and nervous system can settle. It’s similar to what’s now referred to as Non-Sleep Deep Rest (NSDR) — a restorative, regenerative state in which the body rests while the mind remains responsive.

Some people describe hypnosis as feeling very calm and deeply aware at the same time, while others notice more subtle shifts — such as a narrowing of focus on the words being spoken, background sounds fading away, time seeming longer or shorter, the breath naturally deepening, thoughts slowing, and muscles gently loosening. Some people also notice colours or soft shapes behind closed eyes. All of these experiences are perfectly normal hypnotic responses.

Hypnosis is a learnable skill, not a special talent and there is nothing mysterious about it.  The most important ingredients are willingness, attention, and engagement, not “going under.”

So in reality, the majority of people can be hypnotised, if they want to.  If you can focus, imagine things in whatever way feels right for you, and follow some guided suggestions, you can experience hypnosis.  Hypnosis is not about losing control, it’s about working with your mind and allowing thoughts and feelings to bubble up spontaneously. There’s no right or wrong way to experience hypnosis, your mind responds in the way that’s right for you.

Hypnosis is a natural state of focused attention that has been safely understood and used in psychology for over 180 years.

A very brief background

The founder of hypnosis, James Braid, a Scottish surgeon in the 1800s, was the first to use the term hypnosis. He described it as a state of focused attention and heightened mental concentration, rather than sleep or unconsciousness.

Braid believed hypnosis was a physiological and psychological process, produced through focused attention, expectation, and suggestion — not mystery or loss of control.

Later, Milton Erickson  (1901-1980) showed that hypnosis is a natural, everyday state of focused awareness in which people can access inner resources, learning, and abilities they already have. He emphasised that hypnosis works best when it feels comfortable, permissive, and personal.

More recently, Michael Yapko, born in 1953,  brings evidence-based psychological approaches.  He has described hypnosis as a process that enhances your responsiveness to ideas, images, and experiences — especially those that support positive change.

In other words, hypnosis is something you do, not something that is done to you. Across all of these perspectives, the message is the same: your engagement matters.

Hypnosis Is a Learnable Skill

Hypnosis is a learnable skill, anyone can do it, if they are willing.  The right mindset sets you up for success – imagination, expectation, and willingness.

Your mindset before hypnosis plays a powerful role in how you respond. I encourage you to gently adopt this attitude:

• Be open and willing to go with the flow
• Be motivated to experience positive change
• Be confident in your ability to respond
• Be optimistic about the process
• Expect to notice the experiences being suggested or imagined

When you approach hypnosis this way, your mind naturally becomes more responsive.

Listen and Engage With the Process

Hypnosis works best when you pay attention in a relaxed manner.  You may drift off from time to time, and that’s normal, most people do.  If this happens, I remind you to just come back to my voice and carry on.  I invite you to follow the suggestions, engage with the imagery, and allow yourself to imagine what’s being described. You don’t need to force anything, simply imagining things is enough, your mind will find it’s own way of making subtle changes.

Posture Matters

Whenever possible, I recommend sitting comfortably or reclining, rather than lying down, especially when listening to recorded sessions. Sitting up helps you remain mentally engaged while you still become deeply relaxed.  This tends to enhance positive results.  Ultimately, whatever works for you is best.

Trust Yourself and the Process

Hypnosis is not about losing control, far from it, it’s about working with your mind.

Trust that:

• You can follow the simple suggestions
• Your mind knows how to respond in a way that feels right for you
• Change can happen gently and naturally without effort

A Gentle Intention Before Each Session

Before you begin hypnosis, take a quiet moment to connect with your intention. You might gently say to yourself, “I am ready and willing to make the changes I am now ready to make,” or “I am open to allowing positive change to unfold in a way that feels right for me,” or choose your own calm, positive intention that works for you.

If you have any further questions,  or you would like to experience hypnosis for yourself, just send me a message and let the conversation begin.

In a world that moves faster than our thoughts can keep up, mindfulness offers a rare and precious gift — the ability to return to presence. It is the art of being fully awake to this moment, gently noticing our inner and outer experience without judgement.

More than a spiritual idea, mindfulness is now widely supported by science as one of the most effective ways to enhance mental, emotional, and physical wellbeing. It teaches us how to regulate the nervous system, lower stress hormones, and nurture a calm, confident connection with life.

Let’s explore how mindfulness can transform different areas of your life – from sleep and health to calmness and confidence.

Mindfulness for Restful Sleep

When the mind is busy, the body cannot rest. Racing thoughts, replaying memories, and tomorrow’s to-do list can all keep the nervous system in a state of alertness.

Mindfulness invites a gentle pause. By focusing on the rhythm of your breath or the sensation of lying in bed, you guide your awareness from thinking into feeling – from the head into the body.

Studies show that even ten minutes of mindful breathing before bed can lower cortisol levels, reduce insomnia, and improve sleep quality. Over time, this teaches your brain and body that rest is safe.

“Each mindful breath is a signal to your body: it’s okay to let go now.”

Mindfulness for Physical Health

The mind and body are deeply connected. Chronic stress can weaken the immune system, elevate blood pressure, and accelerate inflammation. The good news is that mindfulness helps to reverse these effects.

Regular mindfulness practice has been shown to:

• Reduce stress and anxiety by calming the amygdala – the brain’s alarm system.

• Strengthen the immune system through increased parasympathetic (rest-and-repair) activity.

• Support healthy digestion and hormonal balance by soothing the gut–brain axis.

By bringing awareness to how we eat, move, and rest, mindfulness naturally guides healthier choices that support us in the long run. It’s not about control, but about focused intention and self-care.

Mindfulness for Calmness and Emotional Balance

Emotions are waves of energy that pass through the body – rising and falling naturally within about 90 seconds. When we resist them, they persist. When we meet them with mindfulness – curiosity, compassion, and breath – they begin to dissolve.

Mindfulness teaches emotional intelligence. Instead of reacting, we pause. We listen to what an emotion is trying to tell us, and respond with kindness rather than judgement. This allows calmness to return more quickly after moments of stress, creating inner resilience and peace.

“Mindfulness doesn’t eliminate life’s storms — it teaches you how to stand calmly in the rain.”

Mindfulness for Confidence and Self-Belief

True confidence is not loud or brash; it is quiet assurance grounded in the present moment. Mindfulness connects you with your Authentic Self – beneath self-doubt or comparison – allowing you to be who you truly are.

When you are present and curious, you naturally stop seeking validation from the outside world and begin to trust your own inner wisdom. You start to act from alignment rather than fear. Mindfulness helps to rewire the subconscious, replacing critical self-talk with calm awareness and self-acceptance.

Studies in neuroscience confirm that consistent mindfulness practice strengthens the prefrontal cortex – the part of the brain linked to focus, decision-making, and emotional regulation – all vital for confidence and clarity. When your brain is in balance, you naturally feel calmer and more confident.

Bringing It All Together

Mindfulness is not something you “do”but more of a truly nourishing way of being.

You can practise it anywhere – while walking, drinking a cup of tea, or simply noticing your breath. With time, mindfulness becomes your natural state: calm, awake, confident, and deeply connected to life.

“The more present you are, the more peace you carry — and the more fully you live.”

Reflection

Perhaps today, take a moment to pause — to feel your breath moving through you, to notice the space between thoughts.
That quiet awareness is where your peace begins.