Procrastination is actually a trap that most of us cannot escape. In fact, according to research, 95% of people around the world suffer from some degree of procrastination. This obviously won’t make you feel alone. You may even be relieved that there are so many people with the same symptoms as you. But realizing it’s going to affect your life, and thinking about the consequences can be terrifying.
In this article, I’ll explain the reasons for procrastination, and summarize strategies to stop procrastination more effectively, based on my years of experience with procrastination. As someone who has experienced it, I sincerely hope this article can help you.
Is procrastination the same as laziness?
We often confuse procrastination and laziness, but they are very different.
Procrastination is a positive process. You should be doing something important right now, but you have chosen something else. Conversely, laziness means apathy, inactivity and unwillingness to act. There is something to do at this moment, but it is not willing to act.
Procrastinators often overlook a disliked, but possibly more important task. Instead, choose a more enjoyable or easier task.
But such impulsive behavior can have serious consequences. For example, even mild symptoms can make us feel ashamed and guilty for our actions. It will cause us to be less efficient and cause us to miss opportunities to achieve our goals.
If we suffer from procrastination for a long time, we will gradually become unmotivated and lose confidence in our work. More severe cases can lead to depression and, in extreme cases, job loss.
How to stop procrastinating?
1. Recognize that you are procrastinating
You may be putting off a task because of re-planning. If you briefly postpone an important task for a really good reason, then you are not procrastinating. But if you start putting things off indefinitely, or switch your focus because you want to avoid doing something, then you’re procrastinating.
If you have the following symptoms, it means that you are procrastinating.· Your day is filled with unimportant things.
· Put one thing on the to-do list and hold off on it for a long time, even though it is an important thing.
· Check emails a lot without thinking about what to do with them.
· Start doing one important thing and then go make coffee.
Fill your own time with unimportant tasks that others ask you to do instead of continuing to work on the important tasks on your list.
· Need to be “in a good mood” or wait for the “right time” to start working on something.
2. Find out why you procrastinate
Before you start dealing with procrastination, you need to understand why you procrastinate.
For example, do you avoid something because it’s boring or you don’t like it? If so, you need to take steps to fix it as soon as possible so you can focus more on the things you’re interested in or like. superior.
Disorderly managing one’s own tasks can also lead to procrastination. Organized people successfully overcome this problem by using priority to-do lists and creating effective schedules. These tools can help you organize tasks by priority and due date.
Even if you’re organized, you still can’t avoid being overwhelmed by tasks. Then you have doubts about your abilities and worry about failure, so put that task aside and seek comfort in what you are capable of accomplishing.
Some people fear both failure and success. They think that their success will lead to taking on more tasks, so they always avoid it.
Another reason is poor decision-making. If you can’t decide what to do right now, you may delay taking action to prevent mistakes.
What you might not know is that perfectionists tend to be procrastinators. Often, they would rather avoid doing a task they feel they are incapable of doing than do it imperfectly.
3. Adopt anti-procrastination strategies
Procrastinators have developed a habit of this behavior. This also means that you will not be able to break this habit overnight. Habits only stop when you practice deliberately, so try the strategies below as much as you can.
· Accept your past procrastination. Research shows that accepting yourself can help you boost your motivation and reduce the likelihood of procrastinating again.
· Focus on getting things done, not running away. Write down the tasks you need to complete and set a time. This will help you to be proactive in completing tasks.
· Give yourself a reward. If you finish a tough task on time, treat yourself to something like a delicious meal or a pair of shoes. Feel what it’s like to complete a mission!
· Find someone to supervise yourself. Peer pressure! This is the principle of self-help groups. If you don’t have someone to ask, buying a “supervisor” online can help supervise you.
· Deal with it as soon as possible. Work on tasks as soon as they appear, instead of letting them pile up.
· Reshaping positive inner monologues. For example, the phrases “must” and “had to” imply that you have no choice. This can make you feel passive and may even lead to self-deprecation. However, saying “I choose” means having autonomy and can make you feel more in control of your workload.
· Reduce distractions. Turn off all kinds of social entertainment software, and try to avoid opening it when you are working. Or play with your phone during your own set time.
· “Eat the elephants” first thing every day! Those unpleasant tasks are done as soon as possible. Gives you more time to focus on interesting tasks.
Research has shown that “active procrastination,” or deliberately delaying starting a task. This frees you to focus on other urgent tasks that will make you feel more challenged and motivated to get things done. If you’re the type of person who can perform better under pressure, this strategy works well.
However, if you decide to proactively procrastinate, be sure to avoid putting your colleagues under any unnecessary and unpleasant pressure!
If you’re procrastinating because you don’t like a task, try focusing on the “long game.” Research shows that impulsive people are more likely to procrastinate because they focus on short-term gains. Address this problem by identifying the long-term benefits of completing the task. For example, will it affect your annual performance review or year-end bonus?
If it’s because you’re not organized, here are 5 strategies to help you get organized:
· Make a to-do list. This will prevent you from forgetting important tasks.
· Use the Action Priority Matrix to prioritize your to-do items. This will allow you to complete your important tasks quickly and accurately, as well as ignore other unpleasant tasks.
· Use scheduling and project management tools. If you have a big project or multiple projects in the works and you don’t know where to start, these tools can help you plan your time efficiently and reduce stress.
· Tackle tough tasks every day when you are at your best. You need to have a clear picture of how you’re doing throughout the day, determine when you’re at your best, and do the tasks you find the most difficult during those times.
· Set yourself time-bound goals. Setting yourself specific deadlines for completing tasks will keep you alert and productive, meaning you have no time to procrastinate!
If you’re procrastinating because tasks are too onerous, try breaking them down into smaller tasks that are easier to accomplish, and focus on getting started rather than finishing them right away.
What would your life be like without procrastination?
Chances are, you’ll be more confident, healthier, more successful, wealthier, happier, and enjoy life.
The time troubled by procrastination can actually be used to do more valuable things. The mental exhaustion that procrastination brings on you. In fact, you can live a freer and happier life. You need to defeat the powerful enemy of procrastination. I believe that after overcoming procrastination, you will find spiritual fulfillment and greater career success.Fill your life with confidence and laughter. An easy and productive life is simply wonderful.
"Stop procrastination and stop mental internal friction"