Freedom Fighters: Harness the Power of Motivation and Discipline to Beat Procrastination

By Mary Lynn Cloghesy and Jason Schembri 

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One common foe all writers face, regardless of genre, is procrastination. It’s inevitable for anyone in a deadline-driven profession. Whether you are writing for yourself or a publisher, you are bound to run into this anti-hero in the dark corners of your mind, who will try to lead you down pathways that go nowhere, then abandon you at the end. If you make the long journey back to where you started, it will be waiting for you, tapping its foot, wondering what will work this time… that article you plan to write, why bother… the chapter you want to finish, no one will read it… these deadlines, all irrelevant... Even Charles Dickens has something to say on the matter: “Never do tomorrow what you can do today. Procrastination is the thief of time.” 

“Procrastination” is derived from the Latin verb procrastinare—to put off until tomorrow—but it’s more complex than a simple delay. It’s a state of mind. Coleridge used the term, a “tomorrower,” in 1810 for someone caught in the grips of procrastination. Certain studies suggest it’s a strategy to manage negative emotions like self-doubt that cause you to avoid what is beneficial; others define it as intention alone without any follow-through. Regardless, it can become a self-destructive cycle. As writers, we are especially susceptible to procrastination because our rewards don’t come immediately. It can be years before any hard work pays off, particularly if you are seeking recognition by the industry, which makes this enemy even more powerful. 

Add to that our propensity to judge ourselves harshly, and we can back ourselves into a corner. As Megan McArdle explains in an article in The Atlantic, “Most writers manage to get by because, as the deadline creeps closer, their fears of turning in nothing eventually surpasses their fears of turning in something terrible.” Can we do better than that? Only if we are intentional in our approach, as research has revealed that nearly 80% of our thoughts are negative and 95% are repeated on an endless loop, both of which keep us moving through a labyrinth of excuses and missed opportunities. William James, father of American psychology, has famously said, “a great many people think they are thinking, when they are merely rearranging their prejudices.”

 So, how do we combat this formidable opponent? We need a team of superheroes: Motivation and Discipline. Mirriam-Webster defines motivation as “a stimulus, force, or influence,” using the word “incentive” and “drive” as comparatives, whereas discipline is described as “control gained by enforcing obedience or order,” then sadly adds “punishment” as a synonym. At first glace, the words “motivation” and “discipline” seem to be opposite in nature, so we need to unpack these terms to understand how they can beat procrastination. 

At the beginning of a project when your ideas are flowing and any deadlines are in the distant future, your motivation is typically high. You want to do your chosen task, putting pen to paper (metaphorically.) Yet, procrastination is hiding in the background, silent and invisible, lying in wait. Motivation will be the first thing to come under attack, as it’s prone to the vagaries of your mood, emotions, and external influences. Enter discipline, who you might think of as the “big brother” of motivation. Discipline can help you get back on track, although its influence may be fleeting, if you resist it because you feel chastised. Clearly, these two need to work together to win the day.

Strategies to Keep You Motivated

Because motivation is higher in the early stages of writing, we’ll address it first. By training this superhero, you’ll learn to sustain your efforts, until it’s time for discipline to step in to help you accomplish your goals. Here are some tools and strategies to consider:

• Use “The Five Second Rule,” by self-help author, Mel Robbins.
  The premise is that when you have an idea, your brain will KILL the impulse in five seconds unless you act upon it. To apply this concept, count down from five to one, then follow-through on an action that implements or supports the idea immediately. For writers, this may mean free-writing for a few minutes to “prime the pump,” when the countdown ends, or firing up the work-in-progress that you’ve been avoiding.

• Ask yourself: what do you want NOW versus MOST. When you feel distracted or lose interest in your long-term goal, such as finishing a novel, it can be easy for short term “wants” to take precedence over delayed desires. This is where you need to step back and ask yourself, “what do I want NOW, and what do I want MOST?” If they happen to align, that’s great, but if not, use this question to determine what matters to you most. Alignment can and will happen more often, the more you implement this strategy.

• Commit to a Mirror Moment. What is a mirror moment, you might be wondering…it’s a strategy to bring to light the fears and resistance you experience in the dark recesses of your mind. If most of our thoughts are unproductive, taking up space that could be used for creative work, then we need to call them out. More importantly, we need to recognize the internal dialogue that is disabling us by asking ourselves if what that inner voice says is true, especially when procrastination is speaking. To implement this strategy, stand in front of a mirror, and say OUT LOUD what you’re thinking. Next, ask yourself if it’s true (spoiler alert: procrastination always lies). Finally, smile and tell it to STAND DOWN. This is the transitional step where discipline can begin to take hold. It’s more powerful than you realize, although it can feel a little uncomfortable the first few times you try it.

How to Build Discipline (Without Punishment)

When considering the notion of discipline, it’s crucial to separate it from punishment. The first is positive and productive, whereas the second is painful and punitive. We can only harness the power of discipline when we embrace habit-building, which is a proactive approach to achieving our goals versus a reactive response to missing our objectives. Writers are hard enough on themselves, right? Our contributions to the craft and canon of writing can, and should, begin with diligent self-care and kindness for ourselves and others. Having clarified that point, let’s consider some strategies to build discipline:

• Make Some Space: Sometimes, you’ll experience a legitimate lack of time in your day for writing, but you can do something about that. Try an exercise called Start/Stop/Continue. Find one thing you want to start, preferably writing, then find something that is occupying time that is not beneficial to your forward progression and commit to stop doing it. Anything within your current routine that serves you well can be acknowledged and retained. In this way, you won’t continually add more work to your schedule as you’ll substitute one thing (writing, reading, research time) and stop another. Overburdening yourself creates overwhelm, which fuels procrastination. 

• “Piggyback” New Habits on Existing Ones: It can feel difficult to build a habit in isolation, so it may help to “piggyback” a new habit on top of an existing one that you already enjoy. For example, we both enjoy our morning coffee, so we decided to “piggyback” our first writing session with that habit. As soon as our cups are filled, we each sit at our desks and fire up our works-in-progress. Now, that these habits are successfully paired, it feels strange not to follow-through. The beauty of piggybacking is that it accelerates the adherence to a new habit, while also creating time efficiency. 

Healthy Living Top Tip

Our healthy living top tip this month is to build consistency through repetition. “Persistence in resistance” beats procrastination, every time. It helps to think of writing as a practice, one that requires regular attention, even for short intervals. Protective discipline can’t be built on a one-time effort, but when you string your efforts together on daily basis, for many days in succession, a new habit is formed, and discipline becomes the perfect partner to motivation. Together, they are a dynamic duo that will help you cross the finish line of any writing project.

Freedom Fighters Working for You

Procrastination is one of our biggest enemies, and it is ever-present. If we want to succeed in our writing, we need to be deliberate in our strategy and use strong tools to overcome it. Thankfully, we have the freedom fighters of motivation and discipline by our side. Reviewing our goals on a regular basis will enhance our probability of success too, so procrastination doesn’t take us by surprise. While some effort is involved in building and tracking new habits, consider what science fiction writer Douglas Adams says about the rewards, “I love deadlines. I love the whooshing noise they made as they go by.” Now, start counting down, 5-4-3-2… and head straight to the mirror for a heart-to-heart with yourself about your writing, acknowledging how much it matters. 

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Mary Lynn formerly co-owned a therapeutic clinic, and Jason is a long-term weight loss and healthy living coach. Together, they host a writing and hiking retreat in the Canadian Rockies.

Upper Cross Syndrome: What is it? Why should you care?

By Mary Lynn Cloghesy & Jason Schembri

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One indisputable truth about writers is that we all sit for long periods of time. Whether you are putting pen to paper or punching keys on a laptop, writers spend hours at their desks. Recent research has shown that part-time writers average 10-15 hours per week, whereas full-time writers range between 21-42 hours per week, with high-output periods reaching 12 hours per day. Regardless of the level of output, the body works hard to accommodate your demands. One way in which the body responds to long periods of focused effort is to adjust to the biomechanical forces on the musculoskeletal system. Can you imagine how difficult it would be to get any work done if you had to think about holding up your head and setting your shoulders to protect your neck while writing? The body is quick to adapt to your working conditions and expectations, yet what seems to be a simple solution can have negative, long-term consequences. As such, starting this month, we are writing a series of articles on the most common conditions affecting writers and offering healthy living advice on what to do about it. We’ll start with one of the most pervasive: Upper Cross Syndrome.

What is Upper Cross Syndrome (UCS)?

UCS is a muscular imbalance in the upper back, neck, and shoulders caused by poor posture over an extended period of time, like when writers sit and slouch for hours. It results in dropped or rounded shoulders, a forward head position, and an exaggerated curvature of the spine in the neck and upper back. If you think about the body as an interconnected system, then the muscles at the top and mid section of your back and the deep flexors in your neck become weaker as the front body muscles work hard to stabilize your position as you naturally lean forward to write. The pectoral or chest muscles and anterior neck muscles shorten due to the strain, which can cause pain and dysfunction, as well as reduce your range of motion. The name “Upper Cross” comes from the pattern where the spine is pulled forward and compressed over time. See the image below: 

Why should you care?

UCS is associated with a variety of pathologies that can affect a writer, many of which cause discomfort or worse. Is there any greater distraction than pain? Here is one example of how UCS can affect you: did you know that every inch forward for your head posture adds 10-12 pounds of pressure on the spine? If you’re wondering whether your head is forward, a simple test is to put the back of your heels and buttocks against the wall and see if you head touches too. Don’t force it. If not, you can start to bring awareness to the condition to remedy it. Head forward position is linked to TMJ pain (temporomandibular or jaw pain), headaches, chronic neck conditions, weak respiratory muscles, and stability and balance issues, among other things. Here is a quick list of the reasons to care about UCS:

• Postural Strain and Discomfort:

  • Writers often adopt a slouched posture over laptops or desks for extended periods. The fascial system (connective tissue throughout the body) can lock in these dysfunctional patterns, which leads to further impairment over time.

  • This posture tightens the pectoral muscles and neck extensors while weakening the rhomboids and trapezius, causing chronic pain in the neck, shoulders, and upper back.

• Decreased Energy and Focus:

  • Poor posture reduces lung capacity and restricts airflow, leading to fatigue.

  • Chronic discomfort or pain can distract writers, reducing productivity and focus.

• Carpal Tunnel Syndrome Risk:

  • Rounded shoulders and forward head posture can compress nerves leading to the hands, exacerbating risks of carpal tunnel syndrome or other repetitive strain injuries.

  • Alternatively, numbness in the hands due to nerve impingement can make it difficult to hold a pen or type, let alone write for long periods of time.

• Headaches and Eye Strain:

  • UCS frequently causes tension headaches due to overactive neck muscles and occipitals.

  • The forward posture often results in additional strain on the eyes and headaches due to misalignment with screens or documents, decreasing working time.

• Impact on Mood:

  • Research indicates that poor posture can negatively affect mood and increase stress levels, potentially influencing creativity and writing output.

What can you do about it?

Most writers suffer from, or are at risk of developing UCS, but there are a number of readily available solutions, some of which you can do at home. First, let’s consider professional intervention, then we’ll look at other options. All physiotherapists and RMT’s (Registered Massage Therapists), will be trained in treating UCS. Costs range from $75 to $150 per consult for an initial assessment, with follow-up appointments potentially at a reduced rate. It’s important to understand any treatment won’t be a “quick fix,” as UCS is a condition associated with habitual movements (or lack thereof) which affect the fascial system or connective tissue throughout the body, which is stronger than muscle. An investment of time and financial resources will be required but ask yourself, what is your health worth? Also, most insurance companies cover this type of treatment. Chiropractic, Fascial Stretch Therapy, and other modalities can help as well. 

If you want to make a smaller investment, then home-based exercise tools and equipment can be beneficial, such as an inversion table (just to hang out), foam rollers, resistance bands, and/or any number of ergonomic aids. There are many health practitioners who offer online subscription services to support your learning with regard to regular movements that target the imbalances of UCS. There are simple protocols that can be incorporated into your workday. While posture braces and other similar tools are marketed as solutions as well, we doubt the efficacy as these devices will not be strong enough to counteract the hours you’ll be writing, when you won’t be thinking about your device or how to work with it. Lastly, here is a list of suggestions that you can try at home: 

• Ergonomic Workspace:

  • Adjust desk and chair height so the top half of the screen is at eye level and your back is fully supported. Change your desk or chair if necessary.

  • Use an ergonomic keyboard and mouse to reduce strain on the wrists and shoulders. There are also desks that raise to standing, and chairs designed for multiple seated positions. 

• Frequent Movement:

  • Take breaks every 30-60 minutes to stretch and move, helping alleviate muscle tightness. One simple trick: stretch your arms overhead and rise up on your tiptoes. This will reenergize you and lengthen your upper spine.

  • Incorporate stretches that target the chest and strengthen the upper back into your breaks from writing. You can learn simple protocols from online practitioners by searching for UCS programs.

• Postural Exercises:

  • Perform exercises like scapular squeezes, chin tucks, and wall angels to strengthen weak muscles and promote correct posture.

  • Practice yoga, Pilates, or something similar, which emphasizes alignment and flexibility.

• Mindfulness and Body Awareness:

• Writers can practice mindfulness or body scanning to become more aware of their posture while writing.

• Ask yourself if you need to make adjustments to your seated posture throughout the day or stand to write, using talk to text for a while.

Healthy Living Top Tip

While most writers will experience some version of UCS, even if it is only short-lived upper back and neck tension, one healthy living practice that will benefit all writers is to add more movements into your day as the hours at your desk increase. Also, do not pull on tight muscles. You need to coax them to flex and stretch, or you run the risk of causing tearing at the insertion points. Think of muscular movement like the flow of water. If you allow the body to respond, it will become more fluid. 

When we became full-time writers, we realized that the only way to be productive was to stay fit, so we began counter-balancing much longer periods of time writing with more time in the gym, running, building muscle, and stretching. Consider the time you spend on supporting your body similar to the investment you make in learning the craft: you need growing knowledge of and active engagement with both to cross the finish line. For UCS in particular, head and neck strain can lead to chronic inflammation and reduced energy due to restriction of lung capacity. When muscles are locked down, your vitality decreases. Writers can only keep doing what they love when they are healthy. If you love to write, learn about UCS and how to prevent it before it becomes problematic. Your writing and readers will thank you for it. 

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 Mary Lynn Cloghesy is the founder of the Leadership Literary Lab (https://leadershipliterarylab.com), and Jason Schembri is a long-term weight loss specialist (https://jasonschembri.coach) Together, they host a luxury writing retreat in the Canadian Rockies.