If I show you a frame drum and tell you it can help with procrastination, does it make you roll your eyes? Does it trigger thoughts like, “What’s this hippy nonsense?” And yet, you might be surprised to learn that drumming has a solid scientific foundation. Years of research show how rhythmic drumming can influence your consciousness and nervous system, helping you shift out of procrastination and into flow.

What is procrastination?

Procrastination is the act of delaying or postponing tasks, decisions, or actions, even when you know it could lead to negative consequences. It often involves choosing short-term comfort or avoidance over the effort, discipline, or focus needed to complete a task—despite the long-term benefits of getting it done.

Why do we procrastinate?

Procrastination isn’t just about poor time management—it’s a self-regulation challenge. We procrastinate to avoid uncomfortable feelings such as:

  • Fear of failure, judgment, or being seen
  • Perfectionism
  • Difficulty managing emotions

At its core, procrastination stems from a dysregulated nervous system. When we’re overwhelmed or afraid, our brains seek comfort and safety, making it harder to focus or take action.

How drumming can help

This is where the drum becomes an unlikely yet powerful ally. Through a process called auditory entrainment, drumming can shift your state of consciousness and soothe your nervous system.

Shamanic drumming, which typically maintains a rhythm of around 4 beats per second, is especially effective. This rhythm slows your brain waves, moving you into a relaxed, semi-meditative state. In this state:

  • Your nervous system calms down.
  • Fear and constriction ease, allowing for more open and creative thinking.
  • You can look at problems differently, with a “relaxed” brain that makes moving forward feel easier and less overwhelming.

How to use drumming to overcome procrastination

If you have a drum:
Set a timer and drum intuitively for just five minutes. This is usually enough to release mental tension and get you unstuck.

If you don’t have a drum:
You can achieve the same thing by drumming on a book, on a table or on your body. Percussion causes the brain changes, so it does not matter what you use.

Listen to drumming
There are plenty of free shamanic drumming tracks available on platforms like YouTube and Spotify. You can do this with drumming in the background whilst you do something else, and you do not even need headphones.

For a more targeted approach:
Check out Brain Stim Audio by ADHD drummer Jeff Strong. He has developed specific focus tracks designed to overcome procrastination using the same principles of auditory entrainment. You can try Brain Stim Audio free for two weeks without providing payment details, and Jeff also shares some rhythm samples on YouTube. From personal experience, I can vouch for their effectiveness!

Want to dive deeper?

If you’d like to explore this further, I recently hosted a low cost workshop (£25) called Beat Procrastination with the Drum which is available as a recording.

In this 90-minute session, you’ll learn:

  • The science behind procrastination and how it affects the brain and body.
  • Practical ways to use drumming to move from stuck to flow.
  • Guided drum exercises to help you shift your mindset.

No drum is needed—I provide live drumming during the session, along with tips and resources you can use afterward.

Join me and discover how the power of rhythm can help you soothe your nervous system and overcome procrastination.

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