So, here’s how you can do it in 10 seconds:
Firstly, relax, sit comfortably, and take a few breaths
Think about one task you currently procrastinate on (cleaning your desk, for example)
Notice there are now different thoughts popping into your mind. Thoughts like: “this will take forever”; “I have to reply to that email”; “What is that person thinking of me?”, “I should have acted different in past” and so on:
Now, imagine there is a big, thick wooden box with a heavy lid. Open the lid.
Take the first thought you notice and put it in the box. For example, if you are thinking about a colleague who made you angry, imagine you are putting him in the box
Do that for every thought that you notice, until your mind feels empty.
Close the big wooden lid.
Don’t worry - you are putting stuff in the box just for a few minutes; you will take them back out when it’s time to deal with them
If any thought breaks out of the box, just quickly repeat the mental process, put it back into the box, and close the lid.
