We all face moments where we drift away from important work. Sometimes it’s boredom, sometimes resistance, or just pure habit. Over time, I’ve developed a simple yet powerful approach I call RAR – Recognize, Alter, Return – to gently deal with urges to procrastinate without guilt.

1. Recognize

The first step is awareness.
Catch the moment when your mind or body begins to drift toward distraction. This might appear as:

  • Restless scrolling
  • Emotional discomfort (like overwhelm or anxiety)
  • Physical fidgeting or tension

Ask yourself: “Am I escaping something right now?”

2. Alter

Once you recognize the urge, don’t suppress it. Alter your state or setup — externally or internally — so the distraction becomes less appealing or accessible.

A. Alter Outside

  • Block or move distractions slightly out of reach
  • Use tools like browser blockers or app timers
  • Change your environment (move to a new room or sit differently)

B. Alter Inside

You have choices:

  • Accept and return without judgment
  • Close your eyes and do a few rounds of Ujjayi Pranayama
  • Journal or plan if ideas arise
  • Take 3–12 conscious breaths or do KP1 with auto-suggestion
  • Do a quick stretch or asana
  • Practice urge surfing
  • Sit with boredom – stare blankly or close eyes (but don’t indulge in entertainment)

Keep this break short: 5–10 minutes. Don’t make the detour your new home.

3. Return

Once the intensity of the urge passes, return to your task.
Say to yourself:

“This is what I chose.”
“One breath, one step.”

Why This Works

  • It’s not about discipline vs distraction — it’s about managing energy and awareness.
  • RAR gives space for the mind to settle and realign.
  • It replaces suppression with conscious redirection.

✨ Closing your eyes for a few moments multiple times a day can transform how you feel and respond. The battles that matter are often fought with closed eyes.