Overcoming procrastination for mental focus at work

Procrastination is a common challenge that many of us face, especially in the workplace. It can hinder productivity, increase stress, and impact our overall wellbeing. However, by understanding the root causes of procrastination and implementing effective strategies, we can overcome this habit and enhance our mental focus at work.

Understanding procrastination

Procrastination is often misunderstood as mere laziness, but it is more complex than that. Procrastination is a self-regulation failure where we delay tasks despite knowing the negative consequences. This behaviour is often driven by factors such as fear of failure, perfectionism, and a lack of motivation. Recognising these underlying causes is the first step towards overcoming procrastination.

A study by PeerJ has shown that there are two types of procrastinators: passive and active procrastinators.
Passive procrastinators: delay the task because they have trouble making decisions and acting on them.
Active procrastinators: delay the task purposefully because working under pressure allows them to "feel challenged and motivated".

Strategies to overcome procrastination:

1. Set clear goals and prioritise tasks:

• Break down large projects into smaller, manageable tasks. This makes the work seem less daunting and more achievable.
  
  
• Prioritise tasks based on their importance and deadlines. Use tools like to-do lists or project management apps to keep track of your tasks.
  
  

2. Create a structured schedule:

• Establish a daily routine that includes dedicated work periods and breaks. Consistency helps in building discipline and reducing procrastination.
  
  
• Use techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a five-minute break. This can improve focus and productivity.
  
  

3. Eliminate distractions:

• Identify and minimise potential distractions in your work environment. This could include turning off notifications, creating a clutter-free workspace, and setting boundaries with colleagues.
  
  
• Consider using apps that block distracting websites or limit your time on social media during work hours.
  
  

4. Focus on the process, not perfection:

• Perfectionism can lead to procrastination as we fear not meeting high standards. Instead, focus on making progress and completing tasks to the best of your ability.
  
  
• Accept that mistakes are part of the learning process and use them as opportunities for growth.

5. Reward yourself:

• Set up a reward system for completing tasks. This could be something small like a coffee break or something bigger like a treat at the end of the day.
  
  
• Positive reinforcement can boost motivation and make the work feel more rewarding.
  
  

6. Practise mindfulness and stress management:

• Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These can help reduce stress and improve focus.
  
  
• Regular physical activity, adequate sleep, and a healthy diet also play crucial roles in maintaining mental clarity and energy levels.
  
  

7. Seek support and accountability:

• Share your goals and progress with a colleague or friend who can hold you accountable. Having someone to check in with can provide motivation and support.
  
  
• Consider joining a productivity group or finding a mentor who can offer guidance and encouragement.

The role of self-compassion

It is important to approach procrastination with self-compassion rather than self-criticism. Be kind to yourself and recognise that overcoming procrastination is a gradual process. Celebrate your successes, no matter how small, and learn from setbacks without being overly harsh on yourself.


The benefits of overcoming procrastination

By addressing procrastination, you can experience numerous benefits, including:

• Increased productivity: completing tasks on time leads to a sense of accomplishment and frees up time for other activities.
  
  
• Reduced stress: meeting deadlines and staying on top of work reduces the anxiety associated with last-minute rushes.
  
  
• Improved wellbeing: a structured and focused approach to work enhances overall mental and emotional health.
  
  
• Enhanced professional growth: consistent performance and reliability can lead to better career opportunities and advancements.

Further reading

If you struggle with procrastination and would like to find out more about how to overcome it and increase your productivity, read our booklet ‘Understanding and beating procrastination: a workbook and guide’.

The Importance of Workplace Wellness Programmes

Prioritising the mental health and overall wellbeing of employees has become a crucial aspect of maintaining a productive and engaged workforce. As organisations increasingly recognise the importance of investing in workplace wellness programmes, the benefits of such initiatives on employee mental health have become undeniable.

What are workplace wellness programmes?

Workplace wellness programmes encompass a wide range of activities and strategies designed to promote physical, mental and emotional wellbeing among employees. These programmes often include initiatives such as:

• fitness challenges
• mental health workshops
• mindfulness training
• healthy eating campaigns
• access to mental health resources

Why organisations should invest in wellness programmes

1. One of the primary reasons why workplace wellness programmes have gained significant traction is their ability to improve employee mental health. Mental health issues such as stress, anxiety, depression and burnout have become increasingly prevalent in today's workforce, leading to decreased productivity, increased absenteeism and higher turnover rates. By implementing comprehensive wellness programmes that address these issues, organisations can create a supportive and healthy work environment that prioritises the mental health of their employees.


2. Investing in employee mental health through workplace wellness has numerous benefits for both employers and employees. Firstly, these initiatives help employees manage stress, improve resilience and enhance their overall mental wellbeing. By offering resources such as stress management workshops, mindfulness sessions and counselling services, employees can develop coping strategies to deal with work-related pressures effectively. This, in turn, leads to higher job satisfaction, increased motivation and improved morale among employees.


3. Wellness programmes can also have a positive impact on employee engagement and productivity. When employees feel supported and valued by their organisation, they are more likely to be engaged in their work and perform to the best of their abilities. By prioritising employee mental health, organisations can create a culture of trust, respect and support that creates a sense of belonging and purpose among employees. This, in turn, leads to higher levels of productivity, creativity and collaboration within the workplace.


4. Investing in wellness initiatives can help reduce healthcare costs for companies. Mental health issues can have a significant impact on healthcare expenses due to increased medical visits, medications, and treatment for employees. By proactively addressing mental health concerns through wellness programmes, we can reduce the recurrence of mental health disorders, prevent long-term health complications and lower healthcare costs associated with mental health treatment. Additionally, healthier and happier employees are less likely to take sick leave or disability leave, leading to lower absenteeism rates and increased productivity.


A study by Towers Watson and the National Business Group, published on Harvard Business Review states that “organisations with highly effective wellness programmes report significantly lower voluntary attrition than do those whose programmes have low effectiveness (9% vs. 15%).”

Investing in initiatives that support the mental health needs of employees, organisations can create a positive and supportive work environment that encourages employee engagement, productivity and retention. Prioritising mental health not only benefits individual employees in terms of improved wellbeing and job satisfaction but also contributes to the overall success and sustainability of the organisation.

Coping with Change and Uncertainty in the Workplace

Regardless of the industry we work in, there may be times when we find ourselves in unpredictable situations where change and uncertainty can deeply impact our wellbeing and mental health. The ability to cope effectively with these challenges is not only essential for professional success but also for maintaining overall physical and emotional health.

Strategies for safeguarding wellbeing and resilience

1. Acknowledging change

First and foremost, it’s important to acknowledge that change is an inevitable part of any workplace. While change can trigger feelings of fear, anxiety, and discomfort, it also presents opportunities for growth, learning, and innovation. Embracing a mindset of adaptability and flexibility is key to thriving in dynamic work environments. Instead of viewing change as a threat, try to see it as a chance to develop new skills, build resilience, and expand your horizons. By reframing your perspective on change, you can harness its power to propel you forward rather than holding you back.


2. Effective communication

Effective communication is another crucial element in coping with workplace change and uncertainty. When organisations undergo transitions, employees often feel left in the dark, leading to feelings of confusion, mistrust, and disengagement. To alleviate these negative effects, it’s important for leaders to communicate openly and transparently with their teams. Providing regular updates, clarifying expectations, and providing feedback can help employees feel informed, supported, and empowered during times of change. Similarly, promoting a culture of open communication and collaboration among colleagues can create a sense of unity and shared purpose, enabling individuals to build stronger bonds.


3. Self-care

Prioritising self-care and stress management is essential for safeguarding your wellbeing in the face of change and uncertainty. The demands of a changing work environment can take a toll on your physical and mental health, making it imperative to make time for relaxation, exercise, and healthy habits. Engaging in activities that bring you joy, such as meditation, yoga, or creative pursuits, can help reduce stress, boost resilience, and create a sense of balance and calm amidst chaos. A study published by the National Library of Medicine revealed that “regular exercisers are more resistant to the emotional effects of acute stress”. Remember that taking care of yourself is not a luxury but a necessity for maintaining peak performance and overall wellbeing.


4. Seeking support

Seeking support from colleagues, mentors, or mental health professionals can also be instrumental in coping with workplace challenges. Sharing your concerns, seeking guidance and receiving constructive feedback can provide valuable perspectives and insights that you may not have considered on your own. Connecting with others who have experienced similar struggles can form a sense of solidarity and belonging, reminding you that you are not alone.


5. Positive mindset

Adopting a growth mindset can empower you to navigate workplace changes with greater resilience and adaptability. Instead of viewing setbacks or failures as definitive outcomes, see them as opportunities for learning, growth, and improvement. Embrace challenges as stepping stones towards your personal and professional development, recognising that resilience is not about avoiding difficulties but about bouncing back stronger and wiser from them. By maintaining a positive outlook and an optimistic attitude, you can build the mental strength needed to thrive in the face of adversity.

Creating a Calming Workspace

With our often-busy work schedules, finding moments of peace and tranquility can sometimes seem like a luxury. However, creating a calming workspace is essential for not only our productivity but also our overall wellbeing. This can improve our focus, reduce stress, and give us a sense of fulfilment in our daily tasks.

Amid the constant distractions and demands of our jobs, our workspace can become a source of stress and anxiety. Clutter, noise, and inadequate lighting can all contribute to feelings of unease and overwhelm. On the other hand, a calming workspace can provide a sanctuary where we can feel more centred, focused, and inspired. By intentionally designing our workspace to promote relaxation and productivity, we can cultivate a sense of peace and balance in our daily lives.

Ways to create a calming workspace

1. One of the key elements of a calming workspace is decluttering. A cluttered environment can lead to a cluttered mind, making it difficult to focus and concentrate on our tasks. Take some time to declutter your workspace by organising your work area, clearing out unnecessary items and creating a sense of order in your surroundings. This simple step can have a profound impact on your mental clarity and wellbeing.

2. Lighting can also play a crucial role in creating a calming workspace. Natural light is known to boost mood and productivity, so try to position your workspace near a window or incorporate daylight lamps to mimic natural light. Soft, warm lighting can also help create a cosy and inviting ambience, reducing eye strain and creating a more relaxed atmosphere. Experiment with different lighting options to find what works best for you and enhances your workspace.

3. Research has shown that exposure to nature, even in the form of indoor plants or nature-inspired artwork, can have a positive impact on our mental health and wellbeing. A study published by Reading University, found that “Indoor plants have several mental and physical health benefits. Research has linked houseplants to reduced stress, lower blood pressure and an improved state of mind. And office environments with plants have been associated with higher job satisfaction and reduced health complaints.” Consider adding potted plants, a small indoor fountain, or nature-themed decor to bring a touch of the outdoors into your workspace. These natural elements can help create a sense of serenity and connection to the natural world, providing a more peaceful and harmonious work environment.

4. Limit distractions by setting boundaries with colleagues or family members, designating specific work hours and creating a daily schedule that allows for breaks and moments of relaxation. Integrate mindfulness practices into your work routine, such as deep breathing exercises, short walks, or meditation breaks, to help you stay grounded and present throughout the day.

5. The aesthetic of your workspace can also impact your wellbeing. Choose soothing colours, such as soft blues, greens, or neutrals, that create a sense of calm and tranquility. Personalise your workspace with meaningful items, such as photos, artwork, or motivational quotes, that inspire and uplift you. Creating a space that reflects your unique style and personality will evoke more positive thoughts and emotions.

6. Comfort and ergonomics can also impact your mental and physical wellbeing at work. Invest in a supportive chair, ergonomic desk if necessary and accessories that promote good posture and reduce physical strain. Perhaps add cosy blankets, cushions or aromatherapy diffusers to create a sense of comfort and relaxation while you work.

Nurturing Emotional Intelligence in the Workplace

As we navigate our way in the modern workplace, the need for emotional intelligence among employees is not just beneficial but essential for overall wellbeing. Emotional intelligence encompasses the ability to understand, manage and express our emotions effectively, as well as the capacity to recognise and respond to the emotions of others.

The effects of emotional intelligence

One of the many reasons why emotional intelligence is crucial in the workplace is its impact on staff performance. Forbes highlights the results of a study that concluded: “90% of top performers scored highly for emotional intelligence. A study conducted by a Motorola manufacturing company site found that employees were 93% more productive after undergoing stress management and EQ training”

Research has also shown that those with higher levels of emotional intelligence tend to experience lower levels of stress, anxiety and burnout, leading to improved mental health and overall wellbeing. By developing skills such as self-awareness, self-regulation, empathy and effective communication, employees can better manage their emotions, navigate conflicts and build stronger relationships with their colleagues.

Emotional intelligence plays a significant role in enhancing teamwork and collaboration within organisations. When we’re able to understand and regulate our emotions, we’re more likely to communicate openly, listen actively and resolve conflicts constructively. This, in turn, creates a positive work environment with trust, respect and mutual support, which is vital for employee engagement, productivity, and job satisfaction.

Ways to nurture emotional intelligence in the workplace

Provide training

Organisations can implement various strategies and initiatives aimed at supporting their employees' development in this area. One effective approach is to provide training and workshops, where employees can learn about the core components of emotional intelligence and practical techniques for enhancing their emotional awareness and management skills. These training sessions can include activities such as self-assessment exercises, role-playing scenarios, and group discussions.

Practice mindfulness

Encouraging the practice of mindfulness and self-reflection among employees can also improve emotional awareness and self-regulation. Mindfulness exercises, such as meditation and deep breathing techniques, can help us become more attuned to our emotions and thoughts, enabling us to respond to stressful situations with greater clarity and composure.

Open communication

Providing feedback and engaging in open communication can significantly contribute to the development of emotional intelligence. Encouraging employees to provide and receive feedback in a constructive and non-judgmental way promotes transparency, trust and accountability, creating a safe space for self-expression and continuous learning. Managers and leaders can model effective communication and empathy by actively listening to their team members, acknowledging their emotions, and providing supportive feedback that is specific, actionable, and respectful.

Diversity and inclusion

Another key aspect is to promote diversity and inclusion, as this is essential for encouraging empathy, understanding, and respect among employees. By creating a work environment that celebrates and values individual differences, managers can help employees feel a sense of belonging, build meaningful connections, and collaborate effectively.


Emotional intelligence in the workplace is not just a nice-to-have but a must-have for enhancing employee wellbeing, encouraging teamwork and driving success. By investing in the development of skills using the methods above, we can create a positive work environment where employees feel supported, valued and empowered to thrive.

Managing Workplace Conflict

Managing workplace conflict is a crucial aspect of maintaining a healthy work environment. Conflict can arise for various reasons such as miscommunication, different working styles, competition or personal differences among employees. However, with the right strategies and approach, conflicts can be resolved in a constructive manner, leading to improved relationships and overall wellbeing in the workplace.

A study, ‘conflicts in the workplace, negative acts and health consequences: evidence from a clinical evaluation’, undertaken by the National Library of Medicine reported that:

“Good organization and working relationships are based on respect and dignity of the person both as an individual and a worker. There are many ways and behaviors by which they can be threatened or harmed with serious consequences on the psychophysical health and existential well-being of the person, as well as on the functioning, cohesion and social image of the company.”

Understanding workplace conflict

Workplace conflict can manifest in different forms, such as disagreements between colleagues, disputes over tasks or projects or simply clashes in personalities. It’s important to recognise any signs of conflict early on and address them promptly to prevent escalation and negative impacts on the work environment. Ignoring conflict or allowing it to fester can lead to decreased productivity, low morale and increased stress among employees.

Strategies for effective conflict management

Effective communication

One of the key strategies for managing workplace conflict is effective communication. Encouraging open and honest communication among employees can help in resolving misunderstandings and clarifying perspectives. Active listening is also essential in understanding the root cause of any conflict and finding common ground for resolution. Providing opportunities for team members to express their concerns and feelings can encourage more empathetic attitudes and promote a sense of understanding and cooperation.

Conflict resolution techniques

There are various techniques that can be employed to resolve conflicts in the workplace. Mediation, facilitated discussions, and conflict coaching are just some examples of effective conflict resolution methods. Encouraging employees to focus on the issues at hand rather than personal attacks can help in de-escalating tensions and finding mutually acceptable solutions. It is important to promote a collaborative approach when trying to resolve friction or arguments, where all parties are involved in the decision-making process and are committed to finding a resolution that benefits everyone involved.

Creating a positive work culture

Promoting a positive work culture can also help in maintaining a harmonious workforce. Encouraging a culture of respect, empathy, and inclusivity can reduce the occurrence of disagreements and arguments between colleagues and create a more supportive work environment where employees feel valued and appreciated. Providing opportunities for team-building activities and activities that encourage emotional intelligence can equip employees with the skills and tools needed to navigate any conflicts successfully.


Managing workplace conflicts is an integral part of promoting overall wellbeing and productivity in the workplace. By implementing strategies such as effective communication and by creating a positive work culture, organisations can create a harmonious work environment where conflicts are addressed constructively, and relationships are strengthened. Investing in conflict management training and providing a culture of open communication and collaboration can help in preventing conflicts and create a healthy and thriving workplace for all employees.

The Impact of Ergonomics in the Office

Ergonomics is a crucial factor in the office that greatly influences the overall wellbeing and productivity of employees. It involves designing the workspace and equipment in a way that minimises physical strain and discomfort while maximising efficiency and safety. When implemented effectively, ergonomic principles can have a significant impact on reducing the risk of musculoskeletal disorders, enhancing employee morale and increasing work performance.

Research undertaken by the National Library of Medicine states that “Results of a systematic review of empirical evidence show that many aspects of (day)light, office layout/design, and temperature and thermal comfort have been proven to be related to many mental health indicators.”

Types of office ergonomics

• One of the key aspects of ergonomics in the office is the design of office furniture and equipment. Chairs desks, monitors and keyboards should be adjustable to accommodate different body sizes and working preferences. For example, adjustable chairs with proper lumbar support can help maintain a neutral posture and reduce the strain on the spine. Height-adjustable desks allow employees to switch between sitting and standing positions, promoting movement and reducing the risks associated with prolonged sitting.
• Workspace layout also plays a crucial role in ergonomics. Employees should have easy access to frequently used items, such as the phone, files and office supplies, to reduce any reaching and twisting movements. The layout should also encourage proper posture and movement patterns. For instance, placing the monitor at eye level and positioning the keyboard and mouse within easy reach can help prevent neck, shoulder, and wrist strain.
• Lighting and air quality are also important factors. Suitable lighting can reduce eye strain and fatigue and adequate ventilation can improve concentration and comfort. Natural light is particularly beneficial for our wellbeing as it helps to regulate our internal body clock and promotes a sense of connection to the outside world. Plants also help with this connection and in addition can improve air quality and create a more vibrant and pleasant working environment.
• Regular breaks and movement are essential components of ergonomic practices in the office because sitting for long periods and doing repetitive tasks can lead to muscle fatigue and discomfort. Office culture can help encourage employees to take short breaks to stretch, walk around, or perform simple exercises that can help prevent stiffness and promote circulation. Some organisations offer standing desks or treadmill desks as alternatives to traditional sitting workstations, and these can help employees to stay active while working. Walking meetings are also good for getting people outside and moving throughout the day and they provide a great boost for both physical and mental health.
• In addition to physical ergonomics, mental and emotional wellbeing are also crucial to a holistic approach to ergonomics. Stress management techniques, such as mindfulness, meditation and relaxation exercises, can help employees cope with work-related pressures and maintain a healthy work-life balance. Introducing such practices into the working environment can help foster a supportive working environment where employees feel valued, respected, and heard. This in turn can boost morale and motivation, leading to greater job satisfaction and productivity.

Ultimately, the impact of ergonomics goes beyond physical comfort and safety – it is about creating a workspace that promotes overall wellbeing and enhances the quality of work life. By prioritising ergonomics and investing in the health and happiness of employees, organisations can create a positive and sustainable work environment that benefits both individuals and the business as a whole.