5 steps to overcome procrastination

We are constantly connected and, without meaning to, we accumulate tasks. In this scenario, procrastination becomes a major villain.

What is procrastination?

Procrastination is the delay of a certain act, when you leave an important task for later. It is a normal behavior, in the sense of prioritizing activities, but in certain cases, it becomes worrying, especially if the situation is routine.

It can be something conscious or unconscious. In both cases, an activity is pushed to later. You know that thing about dedicating yourself first to the smaller, less important task, which demands less of you, and which is very enjoyable, and leaving the important activities for the last minute?

The human brain procrastinates because it prefers immediate rewards. That's why it's so bad to deal with tasks that will bring benefits in the future, but that are not tangible at the moment. On the other hand, it's very good to do something that brings a reward now, in the present.

The problem is that, after this postponement, you may feel regret or guilt for not having done what you should have done. Having this feeling repeatedly can trigger high levels of stress, anxiety or depression.

Why does procrastination happen?

There is a myth that procrastination is pure laziness. In some cases, it may be, but there are several reasons that encourage procrastination.

Procrastination can have a psychological or physiological origin.

Psychological, usually linked to issues related to anxiety and self-esteem. The individual tends to put off completing tasks for fear of failing. To avoid hearing that the activity was poorly done or could have been done better, he prefers not to even try.

Another reason could be a lack of discipline. In general, we learn to do our tasks out of obligation and we necessarily need someone to constantly hold us accountable. Therefore, we do not train ourselves to fulfill our responsibilities just because they need to be fulfilled.

How to overcome procrastination in 5 tips

To help you overcome procrastination and produce more and better, we have put together 5 quick and practical tips. Check them out:

Understand the root of the problem

What is stopping you from starting your task right now? What is distracting you? Try to answer these questions honestly by analyzing your behavior.

By doing a self-analysis, you identify small situations that are hindering you now.

The most common reasons are fear of failure, fear of not being successful, or fear of not knowing how to do it correctly. When we finish a project and are successful, it is common to be afraid of starting something new that is not as good as the last one. Accept that this condition may occur and devise a plan to overcome it.

Imagine the end goal

To achieve your goal, you need to see it clearly. This focus exercise will help you start to face procrastination.

You can write down the goals you want to achieve to keep track of what needs to be done. This will motivate you and make it easier to get started.

Think about how the result will positively affect you, how it will affect the people around you who will have access to the work or the result. Remember how satisfied you felt when you finished an old task. Or even imagine the profits that this work will bring.

Break down large tasks into smaller ones.

This can actually help make your work easier. Take a large task and try to break it down into smaller parts. This way, you can face challenges in a more direct way and they will seem more achievable. In addition to making it easier to manage priorities and quantify work.

Let’s give an example to make it clearer: your goal is to read a book, and there are several ways to make this a reality. You can create reading goals, such as how many pages you want to read per day, how many chapters you want to read per week, or how many minutes you need to read per day.

The most important part is that this goal is achievable and consistent with your reality.

Reward yourself

To motivate yourself even more, Rewarding yourself when you achieve your goals is a great alternative. To accomplish a certain task, you probably had to give up another one, such as access to your social networks. So, when you finish what you need to do, reward yourself by checking social networks, talking to a loved one, or reading a book.

Don't know how to reward yourself? Think of something you love that you have to put aside to focus on your goals. This will increase your motivation, making your mind understand that, first and foremost, you need to do what needs to be done.

Get organized

There are several ways to organize yourself, the most common being through checklists. To-do lists are simple and useful, and they also help prevent mistakes and save time.

Create a simple list and cross off the tasks as you complete them. It may seem simple, but it works really well to see that you’re making progress.

Finally…

There is no doubt that procrastination greatly hinders the performance of those who need to focus on something, whether it be studying or work.

However, all is not lost. By following the tips we have outlined, it will be much easier to produce more and better. The days of procrastination will decrease. The secret is to understand how your mind works and understand your triggers and reactions.

There are good days and bad days, and mistakes are part of learning. Don't let self-determination get in the way of your activities.

The beginning of the process can be challenging, but over time, everything will fall into place and the results will appear.

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Nathalia Silva September 15, 2021

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