25th October, 2021
by Nandini Hemnani
Strategies to break through the procrastination cycle
Procrastination is the practice of deferring or postponing duties until the last possible moment or after the deadline has passed. It may be such an ingrained pattern that it seems impossible to change it. We may put off our responsibilities because we lack self-confidence or fear that if we don't perform a great job, we will be rejected or abandoned by others. Procrastination can be a sign of depression in some people. Therapy is the most effective way to examine these deeper concerns in a safe, supportive, and professional environment. The idea is to characterize procrastination as a symptom of a larger problem, then investigate the nature of the underlying issue and figure out how to better cope with it. When you can express the most effective elements of yourself, your life becomes more satisfying.
Yes, you can break an unpleasant habit like procrastination. The goal is to find — and use — ways that work for you, and to keep in mind that these methods aren't a one-size-fits-all "Approach”
STRATEGIES FOR OVERCOMING PROCRASTINATION
- Look at your "should." This also applies to "ought’s," "musts," and "have-to's." We may feel constrained when we feel obligated to someone else. Change these assertions to "wants", and you'll oversee completing the assignment. Replacing "I should call my son's teacher" with "I want to call my son's teacher" is a better alternative.
- Examine your reasons with a critical eye. Create a list of all the excuses you make that keep you from finishing a task. Examine each excuse and write a more realistic notion beside it. "I'm not in the mood," for example, can be rephrased as "Mood doesn't get the job done."
- Self-motivating statements can be used. Our drive to complete a task is influenced by how we define it. Many people motivate themselves by repeating words to themselves or posting notes in prominent places. "The sooner I'm done, the sooner I'm free," or "There's no time like the present," for example.
- Make a to-do list for yourself. Compose a list of all the things you need to get done this week (or day, or month), and then cross them off one by one as you finish them. You can see exactly what must be done with this list, and as the list is whittled down, you can feel a sense of accomplishment.
- Prioritize your tasks. Put the projects on your to-do list in order of importance on your to-do list. Concentrate on only one job at a time, starting with the most critical.
- Break the task down into manageable chunks. This is one of the most effective methods for overcoming procrastination. Make a list of all the phases in your project and treat each one as a doable task that can be completed in a fair amount of time. Even if we despise some responsibilities, we can deal with them if they are just temporary.
- Look at the clock. We can have an inaccurate understanding of how long it takes to perform an activity. Rather than worrying at the prospect of just having a week to complete that profit and loss statement, divide the process down into manageable chunks. It's possible that it'll only take you two hours.
- Make a statement. Make a contract with yourself to finish a project and sign it. Alternatively, notify a helpful buddy that you want to complete a task by a given date. Rather than keeping your project to yourself, make it a public endeavour.
- When you're stuck, having the support of people, and having them hold you accountable can assist. Organize. Ensure that your work environment is clean and that you have all your resources in front of you. If you need to concentrate, remove distractions such as the TV that is on in the background.
- Manage your anxiety. Deep breathing, gradual muscle relaxation, visualisation, physical activity, relaxation cassettes, comedy, and music are some of the ways you might utilize to deal with anxiety.
- Simply get started. You don't have to wait for inspiration to compose your speech. Simply write whatever comes to mind, and you can always go back and revise later. Even the most difficult trip starts with a single modest step.
- When you achieve a little goal, reward yourself. Rather than stalling for an entire day by contacting pals, reward yourself by calling a friend just when you have completed a page of the report.
- Glance at what you've accomplished. Rather than condemning yourself for not doing enough, examine everything you've done in a more favourable light. Is the glass half-full or half-empty?
- It's time to congratulate yourself for completing your task. Prepare a special reward for when your project is completed. Take your date out to supper. Visit a movie theatre. Make a weekend getaway out of it. Have a get-together. The celebration should be proportional with your accomplishment
These are a few different things you can do to fight procrastination and start getting things done on time.