Mindfulness: Procrastination Buster Framework Examples

Jacqui Grant
6 days ago
3 min read

Connect & Grow Magazine: Issue 21 June 2025

The Procrastination Buster Framework has 5 types of strategies or approaches that you can apply to your task, project or situation to overcome procrastination. These are not prescriptive solutions. Different things will work for different people and in different contexts. Instead, these 5 approaches are meant to be prompts to help you reflect. They aim to give you 5 different ways at looking at what you’re procrastinating about and seeing what you can change to make it feel better for you.

Consequently, releasing stress makes it easier to complete the task or remove the need for it. Good luck! :-)

When you’re procrastinating about sending an email or newsletter to your email list

Erase (or Delete) · · Why do you want to email your list? Is there a better or different way of delivering this value rather than emailing? How often do you want or need to email your mailing list? How often do you feel comfortable emailing them? E.g. can you move this task to once a week, once a fortnight, once a month instead?

Delegate · · Modify · · · · · Can you: · Can you delegate emailing your mailing list to another person on your team who would be better or enjoy it more than you do? Could you hire someone who’s experienced or qualified to do this on your behalf? What does ‘emailing a newsletter’ or ‘emailing your email list’ mean to you? What does it ‘have’ to involve? Do you need to type it? If you prefer using audio or video, could you send them a regular voice recording or video instead of text? Could you record your voice and then send a transcription of your audio? Can you focus on sending visuals rather than text?

Change the purpose of your emails?

Add Can you: · · · · Shift · · · limit your email to only communicate one piece of news or information?

Give yourself a time limit on how long you take to prepare it (as long as you are prepared to send it once your time is up or continue working on it another time or day).

Create a template that will help you make the task easier in the future. Write your email with uplifting or energising mood music in the background. Sit with someone else or in a communal space while you create it.

Get an accountability buddy that you can message once it’s sent to keep you honest?

Can you reframe how you communicate with your email list?

Can you imagine you only writing or communicating with one person on that list?

Perhaps someone you know?

Imagine that you’re only writing to them. Can you call the emails something else, ‘if only in your mind’?

E.g. love notes, messages of hope, useful stuff, quick help, life savers. Reflect on why you keep postponing this task. What’s the worst thing that could happen if you send out an email? How big a deal is that, and how likely is it to happen? What could you do to lower that possibility or the ramifications for yourself?

What does this task say about the type of person you are? What type of person sends out ‘email newsletters’ or emails their list?

Do you want to be that type of person? Why? Why not?

What or why should you write this email?

What other ‘should’, expectations or thoughts do you associate with emails and email newsletters? What to do next?

● Reflect, write down your responses to the questions in each strategy type and brainstorm some of your own ideas

● Go through your ideas and test out how each one feels in your body.

● Pick the idea that feels the easiest or most enjoyable to do.

● Experiment with it – does it work? What else do you notice or learn about yourself or the task? Need more support?

Contact natalia@innercreative.com.au or check out the How to Overcome Procrastination Resource Guide (details about the new Procrastination Framework freebie and $9 training will be coming soon). Here’s to doing the things that matter with ease. Let’s Unlock your Inspiration!

Written by Natalia Walker

Natalia is available for consultations.

Inner Creative

Email: natalia@innercreative.com.au

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Disclaimer: All information is accurate at the time of publication and subject to change.