By Leo Babauta

I problem you to do a check earlier than you learn the remainder of this publish (effectively OK, learn the following two paragraphs then go do the problem) …

Open an e-mail that’s been sitting in your inbox however that you simply’ve been avoiding responding to or appearing on. Decide the toughest one. Attempt to sit there, learn the e-mail, after which act on it and/or reply to it.

Then discover if there’s a second once you need to simply get away from that e-mail. What does that second really feel like?

This second of overwhelm and nervousness is often invisible to most of us. It occurs a number of occasions all through the day (probably dozens), and determines the actions we take or don’t take. However we not often discover it — we simply attempt to get away from it.

That is the second that ruins our focus. It’s the second that causes our procrastination and avoidance. It’s the second that ruins our greatest habits and our greatest intentions.

It’s a second that has a sense we don’t need to really feel. In reality, we’ll typically spend loads of our time making an attempt to keep away from that feeling. It feels too arduous to really feel.

We’d have even arrange a big a part of our lives in order that we don’t need to really feel it — our lives are designed round that sort of feeling, to keep away from it. For instance, should you really feel that feeling once you speak in entrance of a bunch, you may need arrange your life so that you by no means have to speak in entrance of a bunch. If socializing with strangers provides you that feeling, you may need a life the place you don’t have to try this. When you get the sensation once you share your inventive work with others, then you definitely may need a life the place you by no means have to try this. You get the image.

That’s all positive — you don’t have to vary your life. However should you’d wish to not need to keep away from the sensation, and also you’d wish to create wonderful focus and the flexibility to not keep away from your most significant work … learn on.

The primary factor is to let your self really feel the sensation, everytime you discover it. If you are able to do that repeatedly, as a coaching, you’ll get significantly better at it, and the sensation turns into a lot much less of a giant deal.

So first, discover when the second comes — once you’re feeling the factor that’s overwhelming and that you simply need to get away from. It may be due to a tough or scary process, an upcoming occasion or assembly or journey, a tough dialog or a irritating individual, an e-mail or message you don’t need to learn. Simply attempt to catch the second when it’s taking place.

While you discover it, pause. Simply sit for a number of seconds, and breathe deeper and extra slowly. Let your self settle down for a minute, and simply be with the sensation. Meaning to provide it your consideration and to not flip away from it, only for a number of seconds.

If it’s too intense, stand up and stroll round. Shake it off. Distract your self. You then would possibly strive once more, only for a number of seconds. Perhaps try this 2-3 occasions should you really feel as much as it. No have to push your self too far.

When you follow this a number of occasions a day, you’ll get higher at it. When you do it 10 occasions a day, you’ll get higher even sooner. Quickly, you’ll be capable of stick with it for 15 seconds, 30 seconds, a minute. Then longer. You’ll develop your capability to be with this second.

Then the whole lot turns into attainable.