Even at a tranquil yoga retreat, it can be hard to focus and complete your to-do list. It’s possible to procrastinate thanks to macaws, monkeys and a good book. Deploying the yamas and niyamas we worked out five steps to keep our focus in the office.

Stop the Critical Voice

So, you procrastinate? As you avoid the task you hear the voice of “You should be doing this not that” in your head. You aren’t enjoying the current activity nor getting your stuff done. This is Ahimsa: an act of self-violence towards yourself where the harsh inner voice makes you feel bad about yourself. This is a waste of time and energy. Be compassionate to yourself for the choice you made.

If you aren’t doing your task then you made a choice, be present with what you chose. Bring your beginner’s mind to each moment: be present. Saucha is purity of the mind and emotions clear from harmful thoughts. If your task requires a certain skilled approach, then you will not be able to do it quickly if you are thinking about something else.

Flow Is Allowed

Be honest with yourself about what would make you feel good. If completion of the task would make you feel better than avoiding it, then do the task. If you lack focus, then you are inefficient to complete the task: own up to it and communicate it to others, if necessary. This is Satya: being truthful to yourself and others about what is best for you and them at that moment in time.

Creativity comes from acceptance of ‘what is’ in the moment and permits flow. Once you have truthfully acknowledged the moment, accept it as it is. A choice made in full acceptance of the situation allows a clear mind. Through Santosha acceptance of your mood and skills at that moment you are more open, receptive and creative.

Discipline with Moderation

Going with the flow is great, but it must be contained. Tapas is the discipline of action and attitude. Sometimes you must be responsible and do the task. Recognise these moments and know that good focus speeds up completion of the task.

When you allow for flow you must moderate your choices: Brahmacharya. There are 2 tools for this: (a) be realistic about your time, and (b) balance what you enjoy against what you enjoy less. Through moderation we maintain balance.

First, be truthful about how much time you need for your ‘flow’ activity to feel satiated balanced with time for your ‘to do’ task. Immediately follow your flow activity with your ‘to do’ task. Second, select one item that you enjoy more and balance it with the one you enjoy less. Keep track of this overall balance – it is not about reward, but moderation of all aspects.

Prioritise to Reduce Items

Prioritising is a way to ensure the correct amount of time and effort to a task. Your priority is balanced between what you promise for others in your relationships and what you need to nourish yourself in your life: this is Asteya or non-stealing. Balance these both honestly, communicate clearly and feel good about your choices.

Our mood and focus is affected by cycles in the year, month, day and hour, plus environment and people. Become aware of your different moods and how it affects your focus, then review the choices you make. Recognise this and prioritize items that will be fit with the cycle phase. Such self-study (Svadhyaya) is about the quality of your attention that applies to the task to improve your efficiency.

Let Go of Desire

Indulgence is a form of greed and being overly possessive: Aparigraha. We tend to do this when we are unwilling to let go. Whether you procrastinate for pleasure or from fear of failure, you must be free from these emotions to focus on the task. We often indulge our procrastination due to a fear of ‘never receiving the fun again’. Acknowledge this and move on.

When we let go of the fear that we will not have time to experience pleasures, we demonstrate a lack of faith that the universe will provide for us. This is not a reward but full trust that your actions completed with good intentions embrace karma to return joy to you. Approach your tasks with faith that upon completion (not immediate) greater wonders will come your way.