How to Avoid Procrastination

Most people procrastinate action. We criticise ourselves and feel guilty about it. Yet we continue to do it. Because of at least three things: our own defective thought processes, an intolerance for certain emotions (such worry or boredom), and the lack of solid habits and systems (bad discipline). You can employ tactics that specifically address these issues if you are aware of them.

You may prevent the bigger issues that your habits of delay are causing by eliminating small instances of procrastination, like starting a project just before the deadline. You may prevent the bigger issues that your habits of delay are causing by eliminating small instances of procrastination, like starting a project just before the deadline.

A common belief holds that procrastination is brought on by a lack of discipline. People who procrastinate choose leisure and fun over effort. To use a more modern interpretation of this defence, they lack efficient procedures and practises. Numerous research has shown that engaging in healthy habits reduces the need for restraint. They make it easier to continue difficult behaviours and put up with disruptions. However, it usually takes a few months to form a habit that provides these benefits.

You may be acquainted with the feeling of needing to complete a task yet failing to do so. As a result, you put off doing the project until the very last moment, when pressure and strain force you to do it; or, in the worst-case scenario, you never finish it at all. It's a lose-lose situation if we can't "outsmart" procrastination. The work is either poorly done or not completed at all.

You can never truly relax when you are procrastinating because there is always a reminder that you should be working in the back of your mind. Not to add that procrastination can make you feel inferior and gradually transforms your self-perception into that of a person who simply cannot complete their work. Your productivity suffers greatly as a result, and with it your ability to generate money and express yourself creatively.

In this post, we'll go over some tried-and-true tips on how to quit procrastinating once and for all. There are various strategies and tactics to assist you stop procrastinating.

Procrastination comes in two flavours: chronic and acute. Chronic procrastination has a significant, enduring, and ingrained psychological root that may be difficult to treat. It is possible, but it requires perseverance and diligence.

On the other hand, minor fluctuations in mood or energy throughout the day or other minor psychological stimuli that aren't a consistent, natural part of your personality can create acute procrastination (example-like having a bad day).

Therefore, different approaches must be taken to address both chronic and acute procrastination. Since acute procrastination is the simpler to distinguish, let's start there.

You occasionally procrastinate, which is natural. This is acute procrastination.

Acute procrastination is an unusual behavioural habit that occurs.

It's actually pretty simple to discern between acute and chronic procrastination. You act differently when acute procrastination affects you.
You can even ask yourself, "Why am I doing so foolishly?" In a regular circumstance, you would simply finish the task, but something is preventing you this time.

Even if you are a very productive person, you will occasionally experience acute procrastination. There may be several causes for this:

•    low energy levels
•    emotional condition of being upset
•    not taking a break after finishing a tiresome, prolonged work
•    You believe another person ought to complete the duty (if it was delegated to you)
•    Your job is influenced by individuals you dislike.
•    It's a task that you detest (boring, in other words)

You must first determine the reasons for your procrastination. Simply ask yourself the query and pay attention to your internal discussion.
This is a crucial step because not all causes of acute procrastination may be addressed in the same way. You must first perform the proper diagnosis.

When acute procrastination strikes, there are various things you may do to stop yourself:

Avoiding Procrastination:
Once you've realised that you truly do need to do what you desire, there are a number of things you may do to help you avoid procrastinating.
Keeping distractions to a minimum is a great place to start, but here are some additional suggestions you might find useful:

Finish things first, then reward yourself with something you like. It may also be beneficial to complete unpleasant activities first thing in the morning, when you are a little more resilient and when you are unable to think of a truly good excuse.

Not less often, but more often. Try doing a task every day if you're having trouble with one that you feel you should only do once or twice a week.

It will be more difficult to put off this way, and you will feel worse if you don't finish it that day.
Put it in writing. It may sound strange, but once you put a task on your to-do list, especially if it contains items for today, it becomes much tougher to ignore it. Telling someone else what you intend to do is a more extreme variation of this. Even better, ask them to call and confirm that you did it.

Make plans to do it with a friend. Make plans to go with a buddy if you find it difficult to get motivated to exercise, go to the gym, or even take your child out.

This offers two advantages: First of all, you and your friend have made plans to meet at a specific time, and you will feel horrible if you let them down. Second, when we do things with others, we all enjoy them more.

Do you truly think delaying this will make things better? This is a great trick to use when you need to force yourself to finish small, unpleasant tasks like sorting clothes, cleaning drains, or even having a difficult conversation. If delaying things won't make it better, get on with it already.

Do the preparation and break the assignment down. If you're dreading completing a large task, divide it up into manageable pieces. For instance, if you need to prepare a report, quickly search the web for some relevant sources. Check your brief, estimate how much time it will take, and then schedule a time when you will have a good block of time. Even record it in your diary to ensure that you will follow through. All of these will help to reduce the task's perceived size and complexity. For additional information on this, look at our sections on project management and action planning.

Consider how satisfying it will be to complete it. Again, there are many benefits to this, such as the joy of checking items off your list, a general feeling of success, and the amazing feeling of finishing something crucial that you had been dreading. The secret is to keep your attention on the eventual result rather than the task at hand. This entails thinking on the benefits of exercise or the cup of tea you'll enjoy after your deadline is met and your report is submitted.

Imagine how painful it would be to delay. We are motivated by reward just as much as we are by loss aversion. More often than not, motivation comes from the agony of losing out rather than the reward of completing the task. For instance, you won't get a pay raise this year if you don't go and talk to your manager about it.

Do it right away if it won't take more than two minutes. Put an end to your internal debate and just do whatever the work is.

Sriparna Mukherjee
Amity University, Kolkata

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