Intervew: Jennifer Van Uffelen on Procrastination

Audio Transcript is below the embedded videos.

Part 1/3
Part 2/3

Audio Transcript

pt 1/3

Kevin:

Hello, everyone. So I’m speaking today with Jennifer Van Uffelen, from Belgium, and who’s living in County Wexford, Ireland.

Jennifer is a qualified life and workplace coach and NLP practitioner, adding neuro wellness and mindfulness elements into her practice. She founded JVU Coaching to enable people to connect to themselves, organise their thoughts, and find clarity and focus. With a real passion for self development and growth. She wants to provide people with the tools to fulfil their full potential in life.

At the moment, she’s pursuing a Diploma in Leadership and Health & Wellbeing. Jennifer and I met on LinkedIn and we’ve been chatting back and forth and found that we had a number of mutual topics that were suitable enough to stick on a LinkedIn or YouTube video. So we’re going to just record a conversation today and see what comes out of this that might be helpful for you. So, Jennifer, hello!

Jennifer:

Hi, thanks, Kevin, for having me as well. And yes, we have been chatting for a while. So I’m sure we’ll have something productive to come up with.

Oh, actually, this is extra special because Jennifer’s also the first video interview I have on this new channel. I have one audio interview already. But this is the first of hopefully, monthly video interviews. So let’s see how it goes.

So, first question for Jennifer; we were talking about how you work with your clients on the topic of productivity, which is where we crossover a lot. When it comes to your clients becoming more productive, and achieving the tasks and the goals that you’ve set out with them, what are the main things that keep coming up again and again, that you tend to work on with clients. Is it procrastination, routines… what really stands out?

Yeah, I think actually, procrastination is a big one, because people kind of have this feeling that “I should be doing this, I should be doing that”. So the job gets really big in their heads, which is kind of blocking them from taking action. So I think a lot of what I work on is to get them to check in with themselves and see where are actually the priorities. So making a list of what are the things that need to be done, checking in when is a good time to work on them as well, and then working on the mindset around it.

So if there’s a lot of “shoulds”, and a high inner critic coming up, you know, a lot of inner voices of “I’m not doing well enough, I’m not working hard enough”, it’s kind of stopping action altogether. So it’s really connecting to possibly having some mindfulness techniques on connecting to their own breath, checking in with their body, kind of calming down.

So if there’s high levels of stress, starting to recognise that as well, stepping away from that, and coming back to the task when they’re feeling fresh and recharged to actually tackle it. So I think a lot of the procrastination is often related to that thought process. So thinking a lot about what needs to be done, but not really taking action. So it’s about breaking it up into smaller action steps. And then starting with step one, so starting with a smaller step forwards, which gives that sense of achievement, you know, which gives a good feeling, you start to see the progress as well in what you need to do.

So that kind of motivates some forward movement, going to step two, and really breaking it up so that you can keep making progress, and you don’t let it pile up into a really big job that you don’t start until you have all the tools ready to do the big job all at once. Because then often, it gets procrastinated. And it’s this job that’s like hanging over you like a big cloud where it’s usually not really that big, it can, you know, look much bigger then in their own heads.

And I think apart from that, what’s really important is to find a routine that works. So when you’re finding, for example, in the morning when you need to start work, let’s say you don’t really take time for breakfast, you know, you kind of want to rush into starting your work, finding out what is it that you actually need maybe apart from, you know, your work set up to be productive for work. Maybe you need to implement some exercise, maybe going for a walk in the morning. Maybe you need to have a good breakfast so that you’re not actually sitting there being hungry.

So that’s what mindfulness can help with as well is just to become more aware of your bodily cues so that you can fill those needs when you need to, and you actually have your full energy ready to do your work in a productive way as well when you’re doing the tasks and you’re not being distracted by other things that you haven’t really met so you know, figuring out, do you work best when you do exercise the morning, do you want to do exercise after work to switch off from work? Do you need to go for a walk to have a break in your free time?

So it’s really finding out what are the things that work best for you and sticking to that so knowing what works and then actually do those things, rather than avoiding them and sitting at your desk, procrastinating and not really taking any action. Just hoping that the work will happen on its own, because you thought about it so much….

pt 2/3

Kevin:

So Jennifer, we spoke a second ago about how you would help your clients figure out the best working structure for themselves for their energy for their focus. And then before we recorded this call, we were chatting a bit about an example, where people should check in with themselves on that, kind of realising what their best structure would be, and what might occur when, you know, a superior manager comes to you and says, “I want you to do it this way at this time”, or maybe they’re getting back to the office, and they’re getting their productive schedules that they’ve found themselves in the last year are getting moved around a bit. So I wanted to ask you, what sort of boundaries could you set? Or what sort of control could you come back with when someone’s asking you to do something in a way that that actually doesn’t suit your better energy, your better work or the better routines, you’ve found for yourself? In the last year?

Jennifer:

So with clients, it’s really important for them to check in with their days, and if there’s frustration in certain parts of their role is to figure out, you know, what is making it difficult in that moment, and is it something in their daily structure that they could change? Or is it something that they could implement in their day? So let’s say if it’s straight after lunch, is there something that they could do on their lunch break, to give themselves a break away, to switch off from work, and to get back to their their work re-energised? Is it certain coffee breaks, that actually tend to be a distraction, you know, is the caffeine not really sitting well, so it’s making them really anxious when they’re having to sit down and write a report. So it’s very simple things and it sounds really straightforward but it’s often things people don’t really think about to connect to themselves and check in with themselves to see, “how does this actually work for me”, if it’s something that comes up every day or every week, can I change that around, and can I build a structure around that to really be productive in this type of task that I’m doing? What do I need to be successful in that?

Kevin:

There’re two things I’d love to expand on there. So when you said, checking in with yourself to find that, what does checking in with yourself mean, practically? Is that a simple turn of phrase where you’re like, think about it? Or do you mean, take Saturday morning sometime and really look at how you worked last week? So like, what does “checking in with yourself” Sort of mean to you and your clients?

Jennifer:

That’s a good question, actually, Kevin, and I think it kind of depends on what you’re looking at. I suppose from a mindfulness perspective, a really good way to check in with yourelf is to observe yourself. So one of the really important parts of checking in with yourself is also not to judge yourself. Because when you check in you might think “oh I haven’t done this, I haven’t done that”, that “I should be doing this” so it’s really not judging yourself on where you are or how you are performing but observing yourself and becoming more aware so that you can implement changes to improve that. So that’s a really important critical part; to leave that inner critic aside, so park that and really bring up your inner observer…

Kevin:

… to ask you; does that mean journaling? Does that mean meditating after the work day every day or taking a monthly review? What might it look like in a real practical sense for people watching?

Jennifer:

Yeah, good to make it practical as well. And I was just gonna say, you could write that down, if that’s what you prefer, I think for me, journaling can be really powerful! And there’s actually a lot of research done on the difference in when you’re thinking or when you’re talking, or when you’re typing out stuff, or when you’re writing. So it’s really that connection to your pen on paper and writing down your thoughts or your observations, it can be really, you know, help you to move and process the words that you’re putting down.

And I think one of the things that came up for me lately is that you can think many thoughts at the same time, but you can only really write down one word at a time so it makes it more specific and it helps you to organise your thoughts as well.

So in Mindfulness, what you could do is:

1) Write down, what are your thoughts? And without really judging what’s coming up, and you can free flow write, as well, and just write down any thoughts that are in there. What’s on top of mind?

2) Then write down your emotions. So what is it that you’re feeling? You know, what resonates with you in that moment? Are you feeling anxious? Are you feeling excited? What’s your emotional state?

3) And then also write down what are your physical sensations? So what is your body telling you, trying to really break them up and split them up. So observe them separately, and over time, it could help you to maybe find links in between and see is there something that’s affecting each other. When you’re writing down that you’re really anxious, and you’re writing down that you’re really hungry, you know, maybe it’s a sign, you should have some lunch in your day. And that’s just a really simple example. But it’s really becoming aware of yourself and what works and what you could change in your day to make your day more productive and more successful.

pt 3/3

Coming soon…

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