Have you ever found yourself staring at your phone or laptop, mindlessly checking social media, or going down an internet rabbit hole when you’re supposed to be doing something else? So have I and it is procrastination.
Hello! I am Siddheswar Jana. I am addicted to information related to the mind. In this blog, I’ll clarify why procrastination is so hard to overcome, as well as how to stop putting off and better manage your time by following a step-by-step guide. But first, you must know how procrastination takes place.
What Is Procrastination?
The term ‘procrastination’ originates from the Latin word ‘Proceastinare’, which represents ‘to avoid until tomorrow.’ But it’s not simply about putting off something you want to accomplish. The phrase ‘procrastination’ is also taken from the ancient Greek word “to do something opposite to our better judgment.’
Hence, Procrastination is defined as delaying or postponing something unnecessarily and voluntarily, despite knowing that it will have negative consequences.
“It’s self-hurt,” said Dr. Piers Steel at the University of Calgary.
Why We Do Procrastinate?
There is a myth about procrastination and laziness. We are often confused but they are not the same thing.
Procrastination is an intentional act in which you choose to do something other than the task you know you should be doing. Laziness, on the other hand, means apathy, inactivity, and a lack of desire to act.
The root cause of procrastinating is our inability to regulate our negative or difficult feelings as Dr. Tim Pychyl, professor of psychology, said in his research. He found that Procrastination is an emotion regulation problem, not a time management
“We weren’t designed to think ahead into the further future because we
needed to focus on providing for ourselves in the here and now,” said psychologist
Dr. Hal Hershfield.
Procrastination is the best example of present bias, which is our innate trait to prefer immediate needs above long-term ones.
In the article of NY Times, we find:
In a 2013 study, Dr. Pychyl and Dr. Sirois found that procrastination can be understood as “the primacy of short-term mood repair … over the longer-term pursuit of intended actions.” Put simply, procrastination is about being more focused on “the immediate urgency of managing negative moods” than getting on with the task, Dr. Sirois said.NYTimes
How to Deal With Procrastination-Inducing Emotions:
You must understand that procrastination is simply a means of coping with negative emotions.
Here are the most crucial tips for dealing with procrastination:
Self-compassion means embracing yourself as you would care for a friend who is going through a difficult situation. Self-compassion is not based on social comparisons or one’s sense of personal accomplishment; rather, acknowledging and accepting one’s imperfections can contribute to personal growth and improvement. In research, it has shown that people who showed self-compassion are less likely to procrastinate.
Accept and Move On:
Forgiveness involves accepting the mistakes, admitting what has happened, and being willing to move on with your life without thinking about things that you can’t change. In a study, the researchers found that the students who forgave for procrastinating while studying for the first exam were less likely to procrastinate for their next exams.
Instead of using self-criticism and hurting yourself emotionally, try exploring your minds, feelings, and reactions the next time you make a mistake, fail to fulfill a goal, or do not perform as expected.
Why is going on in my mind now?
How is my body reacting?
Why am I feeling this way right now?
And so on.
Pen a To-do List:
Make a schedule. Jot down Make a list of all the things you need to get done. Your list must have short-term goals as well as long-term goals. And when you will see your task list will help to make a proper plan to meet your goals without procrastinating.
Break the Task:
Break your big tasks into short and more manageable parts. You will feel less stressed and less likely to procrastinate as a result of this. Chronic procrastinator often says that they wait for the last minute to complete their task and make the task unachievable. So, break the tasks to bring broad changes in your life.
Reward to Yourself:
Give yourself a treat when you accomplish any specific tasks. Just promise yourself that when it’s done, you’ll get to do something you enjoy. Make use of your excitement to get you through the discomfort. For example, you can say that if I complete two Mathematics chapters, I will treat myself to 1 plate of biryani this night.
Make Your Temptation More Inconvenient:
Once a great thinker said that if you can not change yourself then change the situation in favor of you. For instance, if you are constantly checking social media then delete the apps or give yourself a difficult password, not 5 digits but 13.
One Task at a Time:
When you multitask, it makes you think that you’re doing a lot, but it prevents you from completing tasks fast and effectively. Your focus should be on one thing at a time, and you should give it your best. This will also allow you to stop getting overwhelmed by your busy plan and also avoid you from procrastinating.
Final thought: If you want to bring changes in your life then take full responsibility for your life. To avoid procrastination you need great patience and strong belief in yourself.