How can we avoid procrastination? | 4 tips to stop procrastinating
The majority of people procrastinate. We judge ourselves for it and feel bad about it. Yet we continue to do it. Why? Because of at least three things: our own flawed thought processes, an intolerance for certain emotions (like anxiety or boredom), and the lack of good habits and systems (poor discipline).
Most people can occasionally relate to this feeling. Despite the fact that you have a lot to do, you would rather complete any other task. But why do we put things off? Is this an instance of laziness? How can we stop putting off the necessary actions?
Causes of procrastination | Why we procrastinate?
There are various reasons for procrastination:1. Problems with organization
According to different studies, procrastination can be a problem for a lot of adults with attention-deficit/hyperactivity disorder (ADHD). Disorganization, forgetfulness, distractibility, and issues with prioritizing and time management are a few potential ADHD factors that are pertinent in this situation.2. Biological causes:
According to one study, people who procrastinate typically have brain structures that make them less future-oriented. As a result, procrastinators are less motivated to complete unpleasant tasks that will pay off in the long run.3. Mental health issues
Procrastination is frequently closely related to a variety of mental health conditions. For instance, people with depression frequently put off finishing a variety of tasks, regardless of how difficult they are. Spending too much time overthinking can cause concentration and confidence problems.Similar to this, people with anxiety disorders will put off stressful tasks they want to avoid. Furthermore, those who battle perfectionism (the desire to appear or to be perfect) might shy away from tasks they are uncertain of.
4 tips to avoid Procrastination:
1. Make a Schedule, set goals and deadlines!
You have to always work smarter, not harder. Making a list of what needs to be done first and how much time you will devote to it in each order is a good organizational technique that will help you save time and keep track of your overall tasks.You might put off doing something because it seems overwhelming, which is one of the causes of procrastination. Setting small, manageable goals makes it much simpler to get started on a project than dealing with a broad, ambiguous plan. You might tell yourself, "I'll study chapter six tonight," rather than, "I'll study chemistry tonight." This makes your objectives more manageable and less intimidating.
Why do we wait until the very last minute to start and finish the task? This is due to the pressure we experience at that time and our sense of obligation to complete that first priority. What would you do if the task didn't have a due date or deadline? Would you just wait until the end of time to complete it? So in order to stay on track, set a deadline even if you don't have one, and stick to it.
2. Remove distractions
Distractions are a major factor in procrastination, as you are likely aware. Because we consider whatever the hell is going on around us, we stray from the mission. Clear your head and act as if there is nothing going on that is more important than what you have to get done right now. Keep yourself away from social media, games, TV, or anything else that might distract you while you're sitting quietly in a room or other appropriate location.Your workplace may not be conducive to your ability to get things done. Your progress can be easily derailed by distractions, whether they are the TV on in the background or your phone on your desk next to you. Your stress levels and procrastination may both rise as a result of these distractions.
3. Reward yourself
Giving yourself a reward after finishing a task could provide motivation and prevent procrastination. Consider rewarding yourself after finishing an assignment or studying for a test. "Once I complete this assignment, I can watch an episode of my favorite show," might be all that is needed to say.Any incentive offered in exchange for completing the work can be beneficial. Why not apply this strategy to yourself? Just tell yourself that you can watch an episode of The OFFICE or that new show you've been waiting for after finishing the task. However, don't binge-watch them. You can also go on social media or YouTube to check your favorite channels, just make sure to not forget about your important tasks.
4. Stop the perfectionist mindset!
I experience this frequently because I used to believe that everything had to be perfect before I could begin the task at hand. This causes me to wait for the proper tools and frame of mind before starting the task, which is then completed quickly and under duress. Any task should not be approached in this all-or-nothing manner. Nothing is ever perfect enough for you to begin or finish a task. Do it now; don't hesitate. JUST DO IT. In order for me to continue, I find it helpful to dive right in and start a task.Perfectionism is a result of cognitive distortions, and the following are just a few examples of how they might make you put off acting and encourage negative thinking and toxic beliefs:
- All-or-nothing thinking: I have to do it perfectly or I won't do it at all
- Disqualifying the positive: I shouldn't be the one carrying out this task.
- Labeling: I’m a loser, if I always procrastinate, why wouldn’t I procrastinate with this task as well?
The bottom line
We now have a better understanding of what motivates procrastination, how it affects us, and how to stop it. Although the majority of us will procrastinate occasionally, when it becomes a chronic problem, it can be quite crippling.The first step to avoiding procrastination can be to understand how it operates and why you might be doing it. A variety of courses that can boost your productivity at work or in your studies have also been listed. Keep in mind that taking slow, baby steps can help you achieve your goals.
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