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Do you procrastinate? Why and how to stop it?



Procrastination has become a widespread problem that can lead to a variety of problems, including missed opportunities and increased stress.


In this article, I will share the points below with you:

  • Are procrastination and laziness the same?

  • What's serious about procrastination?

  • What are the procrastinating personality types?

  • What makes people procrastinate?

  • How to get rid of procrastination?

So let's get started!


Are procrastination and laziness the same?

NO!

  • Procrastination is an active process in which you choose to do something other than the task at hand.

  • Laziness involves apathy, passivity and an unwillingness to act.


What's serious about procrastination?

Putting off an unpleasant but perhaps more necessary duty can have serious consequences such as:

  • Decline in productivity

  • Inability to achieve goals.

  • Become unmotivated or depressed

  • Even the loss of his job.


What are the procrastinating personality types?

There are 4 procrastinating personality types:

1. The Interpreter: “I work well under pressure''

  • This procrastinator encourages himself to concentrate by reducing the time he has to complete a task.

  • Perfectionism is often the cause of these cases.

  • For others, the problem is reverting to old behaviors/habits.

  • Putting pressure on yourself, no matter what, is not a lasting habit.

  • If you are one, your hardest challenge will be getting started.

  • Your solution:

    • Focus on when you are going to start a task rather than when you want to finish it.

    • Thus, you relieve yourself of a lot of stress.

2. The Self-saboteur: "I'm so lazy right now"

3. The Super-charged: "I'm so busy"

4. The Novelty Seeker: “I just had the best idea! »


What makes people procrastinate?

This happens when self-control and motivation are:

  • altered by factors such as weariness

  • countered by factors such as fear.

THE DESIRE TO ACT:

  • Reflects how hard people can push themselves to act in the moment.

  • Depends on people's self-control and motivation:

  • which are influenced by several variables such as long-term results and weariness.

  • Hence ADHD, low self-efficacy, depression.

THE DESIRE TO DELAY:

  • Shows how compelled people feel to avoid taking action now.

  • Motivated by the desire to feel better in the short term, which is achieved by avoiding negative feelings and reinforcing positive emotions.

  • Involves a variety of concerns, such as anxiety and perfectionism, which people wish to avoid in the short term in order to protect their emotions.




How to get rid of procrastination?

There are 3 steps to get rid of procrastination:


Step 1: Admit that you procrastinate

  • If you're temporarily delaying an important task for a legitimate cause, you're not necessarily procrastinating.

  • But if you're procrastinating indefinitely or shifting your focus in order to avoid doing anything, you probably are.

Step 2: Determine why you procrastinate

Step 3: Adopt anti-procrastination strategies


Strategy 1

Strategy 2

Strategy 3

Strategy 4

Strategy 5

Situation that makes you procrastinate

You find it boring to organize your calendar / to-do list / emails

You find a task unpleasant

You are disorganized

You think the task will be too complicated

You think the task is overwhelming

What to do about it to stop procrastinating in future similar situations

  • Take the necessary steps to do them quickly, so you can focus on the aspects of your job that you find most enjoyable.

  • Identify the long-term benefits of completing the task.

  • Identify the unpleasant consequences of avoiding the task.

  • Keep a to-do list.

  • Use project planning tools.

  • Put yourself on the toughest tasks when your productivity peaks

  • Set yourself time-bound goals.

  • Use task and time management applications.

  • Reframe the task and examine its meaning and relevance. This will increase its value to you and make your work more useful.

  • Try breaking it down into more manageable chunks

  • Organize your projects into smaller tasks and focus on getting them started

  • Start with quick and small tasks first

  • Create an action plan to organize your projects.


How to ensure that procrastination will not take over?


1.Commit to the task:

Focus on action, not avoidance. Write down the tasks you need to complete and specify a time to complete them. This will help you approach your work proactively.

2. Promise yourself a reward:

3. Ask someone to check on you:

4. Take action as you go:

5. Reframe your internal dialogue:

6. Minimize distractions:

7. Eliminate the tasks


 

Need to help to stop procrastinating?



Hi, my name is Mariam Bennouna.

I'm a Life Coach and I help people achieve their goals and live their best lives.

Whether you're looking for help with career, relationships, or personal development, I can provide the support and guidance you need to succeed. I also offer specialized coaching for young people with Parkinson disease, helping them to manage their symptoms and live full and active lives. My approach is personalized and supportive, and I'm committed to helping you reach your full potential.



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