Procrastination: how to avoid it?
Procrastination is deliberately postponing pending tasks even though we know we should do them. We've all been there, right?
Procrastination occurs when motivation disappears. Studies show that it's a problem of emotional regulation; we tend to avoid tasks because of the emotions associated with them, such as anxiety or boredom.
Procrastination can lead to mental health problems, such as stress, which in turn can lead to problems such as reduced well-being, worsening physical health, and lower academic and work performance.
Understanding the dangers of procrastination is important because it can help you identify when and how procrastination is negatively impacting someone, including yourself. Being aware of these issues can increase motivation and help you overcome procrastination.
Procrastination is associated with several work and economic problems, such as having a lower salary, a shorter duration of employment, and a greater likelihood of being unemployed or underemployed.
It has been shown, through various studies, that procrastination chronically affects between 15% and 20% of adults , and around 25% of them consider procrastination to be a defining personality trait.
There are three key characteristics of a task that can lead us to procrastinate. First, there's the aversion to the task itself, which pushes us to postpone things we don't like doing because of the emotional or physical discomfort we feel while doing them. Next, there are future incentives, which refer to the motivation behind the task or the drive to do something or behave in a certain way. Finally, there's the delay of these incentives.
Here are some techniques that can help you avoid procrastination:
- 5-minute timer.
Close your eyes and take the time to feel the unpleasant sensation of the task and describe it in your mind. While doing this, breathe deeply to release the stress this task is causing you. After this exercise, begin what you have to do. - Divide the task.
When you procrastinate, feeling stuck is a sign that you need to find a different approach that makes the task less daunting and tedious. Try tackling it in stages or at different times of the day. - Just start it.
Take some initial steps to get the project started without having to finish everything immediately. Most of the time, the initial stages aren't as unpleasant as they seem.
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