Break the Cycle of Procrastination: Havening To Move Forward Without Force
How to Move Forward When You’re Stuck in Procrastination
A somatic approach to breaking the cycle of procrastination — with compassion not pressure.
There’s a part of you that already knows: you should be doing the thing.
The email. The project. The application.
It’s not a mystery. It’s not that you don’t care.
And yet—
You pause. You scroll. You tidy. You disappear into daydreams.
You label it procrastination.
You might even shame yourself for it.
You feel the familiar weight of “What’s wrong with me?” settle into your chest like a stone.
But what if nothing is wrong with you?
What if your procrastination isn’t a failure of willpower… but a signal from your body?
Procrastination Is a Nervous System Signal — Not a Personal Flaw
We live in a world that praises productivity over presence. In this culture, it’s easy to internalize the belief that progress always requires pushing — and that stillness is weakness, laziness, or avoidance.
But the body doesn’t operate according to hustle culture.
It moves at the pace of safety.
When your nervous system senses something overwhelming — a task that feels emotionally risky, a potential for criticism, the possibility of “not enoughness” being confirmed — it may quietly say, Not yet.
This isn’t failure.
It’s your body trying to protect you.
Maybe it’s protecting a younger part of you.
A past experience that still echoes.
A vulnerability too raw to touch without support.
Procrastination is often your body’s way of saying:
“There’s something here that doesn’t feel safe yet.”
Why You Can’t Just “Push Through” Procrastination
Traditional advice around procrastination often tells us to use more willpower — to push harder, focus more, and just get it done.
But for many of us, that only makes things worse.
We weren’t meant to constantly override the signals from within — or to sacrifice our well-being at the altar of productivity.
What we actually need is to listen, not overpower.
To meet what’s stuck with curiosity and compassion — not more pressure.
What’s Underneath the Procrastination Is What Needs Your Attention
What’s so often missed in mainstream productivity advice is this:
Procrastination is rarely about the task itself. It’s about what the task touches.
Sometimes, the body is holding onto an old emotional memory — of being judged, pushed too hard, or made to feel like mistakes were unacceptable.
And even the simplest next step can bring a wave of pressure, fear, or resistance.
In those moments, the body doesn’t need to be pushed.
It needs to be heard.
It needs to be held.
It needs to feel safe enough to move.
How to Move Forward: Start With the Body, Not the To-Do List
What if the way out of procrastination isn’t to force yourself into action… but to create safety, softness, and space inside your body first?
Your nervous system doesn’t respond to logic alone.
It needs felt safety.
And when that safety is restored — even just a little — something beautiful begins to happen.
You start to feel a gentle sense of readiness.
Not a push. Not pressure.
But a quiet yes.
This is how we move forward from the inside out — in a way that’s sustainable, embodied, and aligned with our true selves.
Havening to Break the Cycle of Procrastination
If you’re longing to move forward but feel stuck in a loop of avoidance, I created something for you.
In today’s podcast episode, you’ll be guided through a gentle somatic healing meditation that’s designed to support your nervous system and help you reconnect with your inner motivation.
We’ll begin with soothing Havening touch to help your body feel supported and safe.
Then, I’ll guide you through a series of iffirmations — compassionate “what if” questions — that help release internal resistance and invite a soft, grounded sense of momentum.
This isn’t about forcing yourself to be productive. It’s about tending to what’s underneath the stuckness — with presence, care, and compassion.
✨ This practice will help you move forward without pressure, at the pace of your body, in the direction of your truth. I think you’ll find it deeply calming, nourishing, and effective.
You Are Not Broken — You’re Protecting Something Tender
You don’t need to be harder on yourself.
You don’t need another productivity hack.
You don’t need to push.
You need safety.
You need softness.
You need permission to start small — and let your body lead.
The way forward isn’t force.
It’s listening more deeply.
And you’re already on your way.
Try the Havening Exercise To Move Forward Without Force now!
Episode timing:
00:00 - How to Move Forward When You’re Stuck in Procrastination
04:05 - Havening to Move Forward Without Force - Self-Havening explained
06:40 - Havening to Move Forward Without Force - Self-Havening to regulate your nervous system
13:15 - Havening to Move Forward Without Force - Squeeze and Sigh
16:19 - Havening to Move Forward Without Force - Get a Felt Sense of Your Procrastination
18:38 - Havening to Move Forward Without Force - Iffirmations To Break the Cycle of Procrastination
30:57 - Conclusion
Learn more about Havening Techniques and the science behind them
Learn all about Iffirmations here
Related: Enjoy more Iffirmation Meditations
Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
Iffirmations To Break the Cycle of Procrastination
Iffirmations to accept where you are:
I’m stuck in a cycle of procrastination right now.
What if it’s okay to be stuck sometimes?
What if there’s nothing wrong with me for procrastinating?
What if this is just the state of my nervous system right now?
What if this procrastination actually makes sense in a way?
What would it be like to stop fighting with my procrastination?
What would it be like to soften my heart to myself in this moment?
Now, check in with yourself.
Has there been any change in your feelings?
Any change in your posture or your breath?
What looks different to you now?
[Note: please feel free to repeat the above iffirmations several more times before moving on to the next iffirmations.]
Iffirmations to Move Forward Without Force:
What if it’s safe for me to move forward now?
What if I can begin to do what I need to do?
What would it be like to open to the possibility of taking a step forward?
What if it’s okay to start small?
What if I don’t have to do everything, I can just take one step?
What if there’s a way forward that feels safe and true?
What if I can do it gently, one step at a time?
What if small steps are more powerful than I think?
What if I can trust the momentum that comes when I soften and start small?
What if clarity comes as I take gentle steps?
What if it’s safe to choose one small thing to focus on now?
Now, ask your body how you might move forward now.
Can you imagine a manageable next step?
Can you imagine yourself moving forward with softness?
What other support do you want or need to move forward authentically?
READY TO GO DEEPER ON YOUR Somatic HEALING JOURNEY?
Enroll in my free mini-course: The Feel it to Heal it Mini-Course
In 5 powerful mini-lessons you’ll:
Connect with your body and emotions in a deep and supportive way.
Learn exactly what it means to “feel it to heal it” (as well as experience 4 body-centered exercises to do just that).
Gain insight into your emotional patterns and knee-jerk reactions to life.
Learn a powerful mind-body technique to soothe your distressing emotions so you can increase your comfort with your emotions.
Use your deepening body awareness as a tool for healing and authentic living.
How did that Havening Exercise to Move Forward Without Force feel to you?
What shifted within you? And what do you understand now that you didn’t understand before?
Please let me know in the comments!
➡️ If you enjoyed this episode, I would love it if you would subscribe, rate, and review this podcast!
And please join me every Friday on this beautiful journey out of your head, and into your more embodied and authentic self. 🩷🩷🩷
Thanks so much for joining me today!
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Enjoy more like this: Havening Exercises, Iffirmations, Regulation Exercises
About me
Hey, I’m Karena!
I’m a somatic emotional healing coach here to help you quickly identify and heal the subconscious blocks, old emotional wounds and self-sabotaging core beliefs that are holding you back!
Want to go deeper? Sign up for the Feel it to Heal it Mini-Course now!
Learn a body-centered approach to deep healing + wake up to the wisdom within!