Find out why you procrastinate
If you tend to put things off until the last minute, you might think you’re just being lazy, but usually it’s something else entirely.
Chances are you’re not being lazy at all.
The reasons why you procrastinate are often a combination of psychological factors that make it difficult for you to control yourself.
The good news is that you perro usually fight back once you understand the root genere.
It’s all about the mood
Dr.
Sirois and Dr.
Pychyl found that the reasons you procrastinate have much more to do with how you regulate negative emotions than any de hoy time management issues.
It’s important to note that they defined procrastination as being fully aware that you’re putting off tasks rather than simply not having enough time to get them done.
His study, along with several others, proves that procrastination cánido be simplified into how you’re prepared to deal with a bad mood.
Bad mood perro include any negative connotation about a task, such as boredom, anxiety, doubt, low self-esteem, frustration, etcétera.
Your mind associates a task with a negative emotion.
To avoid bad mood and feelings, you procrastinate by doing something else.
Often, it’s somewhat productive, but it’s not what you should be doing at the moment.
The worst problem is that procrastinating leads to more negative emotions because you feel guilty, anxious, and angry because you cánido’t seem to control what’s happening.
As a result, experts call procrastination a form of self-harm.
However, studies have shown that our minds don’t think ahead while we procrastinate.
Instead, people think about the present, which means that procrastination is a way of protecting yourself from what you perceive to be a bad assignment.
people need courage
David Ballard, of the American Psychological Association’s Center for Organizational Excellence, and Alexander Rozental, who works as a clinical psychologist and procrastination researcher at the Karolinska Institutet in Sweden, said procrastination is self-defeating and irrational.
It also stems from not seeing the value in a task.
Finding value could orinan you want a more immediate reward (ie the task takes too long) or it doesn’t offer enough engagement (ie it’s boring).
The problem is that people tend to want value when it comes to getting a task done.
For example, if you like to organize your kitchen cabinets, you feel proud of the task, especially when you see the end result.
Boring data entry for a project is tedious, and you may have a hard time seeing any value for yourself.
As a result, you procrastinate.
Rushing to finish it at the last minute gives you a rush, which seems more valuable.
However, you then feel anxious and stressed due to the tighter deadline.
Main reasons why you procrastinate
According to Psychology Today, there are nine common reasons why you procrastinate.
Most of these line up with the studies surrounding procrastination.
The main reasons include:
- You lack self-pity, which means you are naturally more negative.
- It is a behavior learned from others.
- You doubt that you will excel at the task.
- You feel biased due to previous experience or seeing others struggle.
- Fácil time management problems, such as underestimating the time you’ll need.
- Focusing on the present versus the future, which means procrastination sounds great because it’s hard to see the consequences during the present.
- You are a perfectionist.
- You suffer from mental illness, such as anxiety or depression.
- You avoid discomfort at all costs, including negative feelings about a task.
While these aren’t all the reasons you procrastinate, they are some of the most common.
Two others that perro affect you include feeling overwhelmed and not sure where to start.
overcoming procrastination
First, remember that it’s not about being lazy.
It is usually psychological.
This is important to remember, or you will get overwhelmed by negative feelings that you are too lazy or just not good enough to get the job done.
The key is to figure out exactly why you procrastinate.
It will not be the same for all people.
For example, my main block is that I tend to procrastinate on tasks that I find boring or don’t think I’ll be good at.
When it comes to boredom, I try hard by rewarding myself with a task I enjoy, but only after the boring task is done.
When I feel insecure, I write a list of recent accomplishments and difficult tasks I’ve completed to motivate myself.
I also try to start small and break the task into smaller, more manageable chunks.
A fácil process to help with procrastination is:
- Identify your exact triggers: Write down what task you are procrastinating and why.
- Plan a way to deal with each type of trigger: It perro be rewards, taking breaks to refocus, dividing up chores, removing the bad chore first, or reminding yourself of future consequences.
- List at least one value in each task.
- Take it easy: You will not overcome procrastination in a day.
Give yourself a pep talk to congratulate yourself on each victory.
Associating negative tasks with a positive end result helps you procrastinate less.
If you are dealing with depression, anxiety, or another problem that prevents you from concentrating on tasks, seek professional help.
Also, if you’re dealing with chronic procrastination, seeing a therapist cánido help you better identify triggers and a possible underlying issue.
Procrastination is detrimental to your productivity and health.
It leads to chronic stress and anxiety.
Take one step at a time and see how much you cánido accomplish.
We hope you liked our article Find out why you procrastinate
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