Even if you are not responsible for the predicament you find yourself in, you are nevertheless responsible for pulling yourself through it and out of it
Laziness has been considered a choice or an unwillingness to put in the effort needed to complete a task. More likely, laziness is a group of behaviours, attitudes, habits, and emotions that are similar to, but also different from, procrastination, a lack of motivation, depression, a lack of self-control, an inability to resist distraction, your attitudes about the effort required to achieve a goal, and a faulty self-concept (Hollins, 2023).
“Laziness” may result from one of the following, or even a combination of, factors:
-
Confusion: Being unable to start a task because you are unsure of what is being asked of you
-
Fear: Being unsure of what will happen once you begin or complete the task. For example, if needing to write a paper, you may worry that the professor doesn’t like your topic or that you might get a bad grade. Not starting is a way of protecting you from harm (being sad/angry at an unwanted outcome)
-
Fixed mindset: A belief that one is born with talent and skill – that you are, for example, either born a good writer or you will not be one. If you see any evidence that you are not “great” at something, you may drop doing it – negating the possibility of learning
-
Apathy: Feeling that you don’t care about the task you are supposed to do
-
Comfort orientation: Putting off the task and doing preferred things instead (e.g., watch the next episode of your favourite show instead of working on the paper) (Hollins, 2023)​
​
What can one do when faced with these challenges?
-
Confusion: Take a step back - What are you being asked to do? Seek clarity about what it is you are supposed to be doing and gather the information, tools, and other items that you need to help complete the task
-
Fear: Separate how you feel from the act. Take small steps – once one step is completed, do the next small step; only focus on the one small step in front of you
-
Fixed mindset: Realize that being a beginner at something and making a mistake is the first steps on the path to becoming skillful – failure is required part to becoming better. Expect that you will make errors and that it is in these errors we grow
-
Apathy: Ask yourself why you are doing the thing if you don’t care about it. Does doing this task keep you on a path to your ultimate goal (e.g., write the paper to pass the course and achieve your degree) or are you doing something that you really do not want to do (should you be focusing your energy elsewhere?)
-
Comfort orientation: The longer you put off doing the task, the harder it may be to start; set a time and start when the bell goes off – even if your show isn’t over yet (Hollins, 2023)​
When feeling unmotivated, note the RAIN
R — Recognize what’s going on
A — Allow the experience to be there, just as it is
I — Investigate with interest and care
N — Nurture with self-compassion
R — Recognize what’s going on
Acknowledge the thoughts, feelings, and behaviors that are affecting you. The first step is to recognize that you are feeling stuck. Common signs include a critical inner voice, feelings of shame or fear, anxiety or low mood/depression in the body..
A — Allow the experience to be there, just as it is
Let the thoughts, emotions, feelings, or sensations you have simply be there, without trying to fix them or make yourself feel better. This doesn’t mean you agree with those thoughts or feelings, rather, you are acknowledging your self-judgment, as well as the painful feelings underneath. Tell yourself, ‘This is how I am feeling in this moment’
I — Investigate with interest and care
Once you have recognized what you are thinking and feeling, you can deepen your attention through investigation. You might ask yourself: What most wants attention? How am I experiencing this in my body? What am I believing? What does it most need? Whatever the investigation, bring your primary attention to the felt sense in the body. It is essential to approach your experience in a non-judgmental and kind way. This attitude of care helps create a sufficient sense of safety, making it possible to honestly connect with our hurts, fears and shame.
N — Nurture with self-compassion
Self-compassion begins when we recognize we are suffering. It comes into fullness as we intentionally nurture our inner life with self-care. To do this, try to sense what has created these feelings, such as an emotional wound inside, and then offer care that might address this need. Does it need a message of reassurance? Of forgiveness? Of companionship? Of love? Experiment and see which intentional gesture of kindness most helps to comfort you. If it feels difficult to offer yourself love, bring to mind someone - family member, friend, or pet - and imagine that being’s love flowing into you.
In other versions of RAIN, N = Not-identified
Give yourself the gift of becoming familiar with the truth and natural freedom of you – a mysterious and complex person! (Brach, n.d.)
References
​
Brach, T. (n.d.). Rain of self-compassion. https://www.tarabrach.com/wp-content/uploads/pdf/RAIN-of-Self-Compassion2.pdf
​
​​Hollins, P. (2023). How to do things you hate. Amazon.