In this tutorial, we will be looking at how to overcome laziness and procrastination with meditation scripts and other tips.
Meditation is one of the best exercises for self motivation. When you meditate, you silene the mind, shut-out unnecessary thoughts and distractions, and find your inner strength, which has a profound transformational effect on laziness and procrastination.
If you have been living an inactive life due to idleness, or you lack the motivation to be productive, these tips will help. You might also like to read my article on meditation for productivity.
16 Ways how to overcome laziness and procrastination
Try each of these exercises and meditations to kill laziness and procrastination, and find the one that works best for you.
1. Meditation scripts for procrastination
Let me ask you a question:
What percentage of your energy is wasted on thoughts and imaginings?
The average person spends 47% of waking hours thinking about things that aren’t happening. 
That is a whopping chunk of energy that you’re spending on things that don’t even exist!
These irrelevant thoughts are often the real cause of supposed “laziness”. Many people are not truly lazy. Instead, they simply waste their energy on irrelevant thoughts and ideas rather than focusing on the things they need to do to be productive, which of course, is the antithesis of procrastination.
Stay in the moment.
Just focus your mind on what you are doing right now.
Whatever you are doing, focus on that. Then your energy will be spent effectively. For all the best meditations for laziness, refer to our main menu.
2. Use some relaxing meditations
Ironically, one of the best ways how to overcome laziness and procrastination is to let yourself relax properly.
Lazy people are often that way because they don’t have enough energy to be productive. And the reason they don’t have the energy is that they don’t let themselves relax properly when they need to. They waste their energy checking their phone constantly, or stressing over irrelevancies, instead of simply turning off and recharging.
Let yourself switch off when you need to. Then your mind can clear, and your energy can recharge.
3. Ajna chakra
Your third eye is the locus of power and wisdom that resides within your forehead, between your eyebrows. For the longest time, it was thought that the third eye was purely mythical. But science has proven that the third eye does exist. And it plays a vital role in your life.
The third eye generates clairvoyant insight and wisdom, which is needed to create the right mindset for success. The problem is that many everyday items harm the third eye. For instance, distractions like bright lights and loud music can interfere with your third eye.
The solution is to allow your mind to switch off at night. Turn the lights off when the sun goes down and allow yourself to enjoy a more natural night. This will heal your third eye and give you more energy.
To use this meditation script for procrastination, read my guide to third eye meditation.
5. Avoid toxic people and toxic relationships
Let me ask you a question. Are you a lazy procrastinator? Or perhaps you are derailed by other people who keep saying negative things to you.
If you have someone in your life who keeps telling you that you are a lazy procrastinator, inevitably you will come to believe it and you will act that way.
Who in your life is sucking the positivity and energy out of you?
These people are like energy vampires. They suck away your positivity, your strength, and your energy.
You’ve got to get away from those people.
Maybe you feel guilty about the idea of leaving them. But you deserve to put yourself first. And it’s not like you have to leave them forever, just until you find better strategies for handling them.
Remove yourself from toxic people and your energy will rebuild itself. For many, this is the best way
As a meditation teacher, I personally use meditation for laziness and procrastination every day. This is why I am not a lazy procrastinator. Because honestly, without meditation, I probably would be.
Meditations stop us from feeling tired and give us the energy to be productive instead of being lazy and procrastinating. It does this by stopping unhelpful thoughts.
Let’s say you’re tidying the house. You’re busy vacuuming and cleaning, but a million unrelated thoughts are flowing through your mind at the same time. You’re thinking about work, about what you must do next, and many other concerns. None of these thoughts helps you clean the house, but you’re spending energy on them anyway.
Not only do you waste energy on thoughts, but while your mind is distracted, you are less efficient at completing your job of cleaning the house. Because you’re distracted, you’re always stopping your work to do other, unimportant things. Perhaps you’re checking your cell phone or your emails. Whatever it is you’re doing, it isn’t helping you complete your job, but you’re still wasting energy on it.
7. Mindfulness [My favourite way to overcome laziness and procrastination]
Probably the best meditation for laziness is mindfulness.
Mindfulness helps you to conserve your energy by allowing you to focus on one thing at a time. If you’re cleaning, you’re cleaning (rather than cleaning while thinking while checking your phone and so on).
By being mindful, we make sure our energy is being spent on achieving the thing we’re doing. Though this might seem small, it adds up. Throughout the whole day, you will save considerable time and energy by being mindful.
I used to think I was a lazy procrastinator because I was so sluggish. But it turned out I actually had ADHD and was utterly incapable of completing tasks without getting distracted by things like email and texts.
Then I got into mindfulness.
Mindfulness helped me to focus on one thing at a time, so I was able to complete tasks.
8. Chakra meditation
Chakras are the energy centres in the body.
Your energy passes up through your body, through the seven chakras.
The “clearer” your chakras are the more efficiently your energy can flow through your body.
But all host of factors prevent your chakras from being clear.
Injuries, trauma, stress, and emotions can all affect the flow of energy through your chakras. This slows the creation and transmission of energy, making us tired inside and out, which is why you need to use chakra meditations to stop laziness and procrastination.
9. Mind-Body meditations for laziness
Some of the best meditations for laziness are mind-body techniques.
Many lazy people are that way because there is a disconnect between their body and mind. They tell themselves to do something productive (in the mind), but they still stay sitting on the couch (body). Hence, there is a disconnect in the mind-body.
When your mind and body are not one (when they are working against each other) your energy is conflicting with itself, and you get nothing done.
For instance, let’s say that I’m sitting here typing this article right now, and that is a physical activity. But in my mind, I’m thinking about what I’d like for dinner and my chores. My energy is split. Half my energy is on what I’m actually doing, the other half on thoughts. This wastes a lot of energy.
It would be a lot more practical if I could make my mental and physical energy work harmoniously.
To create oneness between mind and body, and to heighten your mind-body connection, you can use a body scan meditation. This makes the mind and body one and thereby ensures that your energy is being used practically.
10: Reconsider what laziness is
Let’s shed some light on what laziness actually is. Because laziness and procrastination have less to do with actually being lazy and much more to do with negativity.
Humanity suffers from a mass misconception of laziness.
Many people, if not most people, consider laziness the “desire to do nothing.”
People who sit in front of the TV all day are regarded as “Wanting to do nothing more than watch programs.” You know the old saying. “Don’t you want to do something with your life?!”
Between the ages of twelve and sixteen many people would have considered me myself lazy. And I would not blame them. I did spend most of my days playing video games. This wasn’t due to lack of desire to be active, however. It was due to fear.
Bullied at school and living in a home where my father’s alcoholism was the cause of much fighting, I was paralysed by fear.
I longed to always be in my bedroom simply because my bedroom was safe.
I played video games because they occupied my mind because when I was playing games, I wasn’t thinking about being bullied or dealing with my father’s alcoholism. By being inactive, I felt safe.
It’s the same for a lot of people. And especially people who think that their relationships are insecure.
Fear stops us. Not laziness. Laziness is a lie.
10: Overcome fear
Laziness is a lie. What really stops us is fear. [Read: How To Stop Fear]
It is fear that stops us, deep down, even if we do not realise it at first (many fears are hidden deep down in our subconscious).
Fear, of course, takes different forms.
Some people are afraid of being judged by others—the inactive, overweight person we call “Lazy” is probably afraid of being insulted should they attempt to exercise. Some are afraid of doing things incorrectly—the child called “Lazy” by his parents is often afraid of being told, yet again, that he’s doing something “Wrong.” There are myriad examples of the same issue, where “laziness” is caused by fear.
If we are to overcome laziness, we must come to understand it better.
Calling someone “Lazy” is, ironically, a “lazy” understanding of a person’s emotional state.
There is always a reason for so-called laziness, and more often than not, the reason comes down to fear.
Overcoming fear is the most important way how to stop being lazy and procrastinating.
If you would like a great meditation script for laziness, refer to the link at the top of this section.
11: Reward the times when you’re not lazy and procrastinating.
If you want to overcome laziness and procrastination, start getting dopamine naturally.
Dopamine is the pleasure chemical that rewards us for positive actions, but which many people get from drinking, smoking and other bad habits. Because we get dopamine in unhealthy ways, we are not as motivated to be productive, and the result is laziness.
Motivate yourself by getting dopamine naturally. Do this by rewarding effort for its own sake.
Every time you make a real effort to do something, reward yourself for the effort, regardless of the results.
For instance, if you want to save money, say £100, and you tried very hard but only managed to save £40, reward yourself regardless because this will reinforce the value of effort in itself and will make you more likely to try as hard, if not harder, in the future.
To overcome laziness and procrastination, look for the areas of your life that you would like to improve. Next to each of the following write a sentence describing what you would like to happen for each.
– Health and wellness
– Personal growth and passions
– Physical environment
– Fun and recreation
– Romantic relationships
13: Overcome laziness and procrastination with goals
Another great way to overcome laziness and procrastination is to set a goal.
The best and most well-practised self-improvement exercise for creating motivation is to have in mind a detailed and exciting picture of where you want to be / what you want to achieve.
Try to decide on one thing in life that you want. Make it something meaningful, of value and fairly challenging but not impossible. Something that you know you could achieve if you tried.
Once you have decided on this one goal, try to imagine what your life would be like the moment after you achieved the goal. How would you feel? What would you see? What would you hear? For instance, if your goal was to be slim when you get married, imagine seeing yourself looking slim in the mirror, imagine what people would say to you and how you would feel. Vividly create a mental image (visualise) of what success would mean to you. Every time you begin to feel lazy, bring this image to mind to rejuvenate your motivation.
14: Use triggers
One of the critical tools used in neuro-linguistic programming is the idea of triggers, which essentially states that our actions are the result of external triggers.
For instance, when you see “12:30” on your clock at work, you know you’ll be heading to the canteen.
These actions are automatic. You don’t think before doing them. You don’t think, “Well, the clock says twelve so I ought to take the sandwich bag out. . . “no, you just do it, automatically.
Aim to make use of the nature of triggers by associating positive action to triggers you know will happen.
For instance, instead of saying to yourself “I’ll go for a run three times a week” say “When I hear the exit-theme of the five o’clock news I’ll put my jogging shoes on and head out the door.” This helps to ground your positive actions in the real world.
This is a really powerful way how to stop being lazy and procrastinating.
15: Watch Movies about Perseverance and Hard Work
Here’s a weird way how to overcome laziness and procrastination, watch movies.
Some fantastic movies are brilliant for generating motivation.
Since you’re lazy at the moment anyway and possibly sat in front of the TV already, why not watch movies that will you to overcome laziness and to begin to work harder? Watch anything that you find genuinely inspirational and motivational.
Finally, do something right now that you would never normally do. There is nothing like the unfamiliar to stir a spark in you. Do something new and fun and witness the heightened energy it creates in you.
Here’s a great video on how to kill laziness and procrastination
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison