Why do we procrastinate? The psychology behind this all-too-common behavior| 7 ways to overcome procrastination and get things done.
Why do we put off things? The psychology underlying this incredibly frequent behavior.
The Power of Habit
A habit is anything that takes less than four weeks of a
continuous effort to form, which in turn puts your brain into autopilot mode.
This is why it's so difficult for people with even the best intentions to
change bad habits: they just keep doing what they've always done.
Unfortunately, the power of these hardwiring tendencies can work against you,
sabotaging your ability to make a new routine stick. Forming healthy habits
requires the same amount of time and energy as breaking bad ones, but once you
develop them, they become second nature. You'll be able to lose weight or stop
smoking without feeling deprived or missing out on what you want most because
it'll be easier for your brain to access that information. It may seem
impossible now but it won't when you're finally making healthier decisions
automatically.
How to Build Good Habits
Making habits is easy, you just need to know how. Building
good habits takes less than three months of work, and can be as simple as
adding now to every action. Habits are best when they start small, so don't
overwhelm yourself with 20 goals at once. Here is a helpful guideline for
making good habits. Start slowly - You might think you want to go from being
sedentary to running a marathon, but that's not the most sustainable way to
build new habits. Instead, focus on something achievable like getting up five
minutes earlier each day or drinking a glass of water after dinner. These two
small changes may seem insignificant on their own but over time will make a
difference in your life and in your health.
How to Break Bad Habits
It may seem impossible to change something when you don't
even know what the problem is. Here is a strategy to break bad habits so that
you can make lasting changes in your life:
Work on one habit at
a time: It's easier to tackle one issue at a time than it is to try to change
everything. When you feel like your habits have gotten out of control, think
about which habit would be the most helpful for you. For example, if you smoke cigarettes or drink
alcohol excessively, then focusing on breaking these habits will help improve
your health while also increasing your self-esteem. You could also focus on
eating healthier foods or getting more exercise as well as changing other
behaviors with time and effort.
3 Proven Strategies to Overcome Procrastination
Procrastination can stop us from accomplishing our goals,
leaving us feeling stressed, frustrated, unfulfilled, and generally unhappy.
Here are some strategies to break the cycle of procrastination.
*Identify the tasks that you have been putting off as
nonessential. Start with these to build momentum for larger projects.
*Break large tasks into smaller, more manageable parts and
tackle them one at a time
*Get feedback on your project before making final decisions
or asking for assistance
Methods for Overcoming Inertia
It can be difficult to build momentum, especially if you
suffer from inertia. You know that tasks need completion, but feel completely
unmotivated to undertake them. The following methods for overcoming inertia
will provide insight into why we delay tasks and how you can break out of the
cycle: - If a task or goal feels unimportant, immediately evaluate your
feelings by questioning them. What value is there in completing the task? What
good will come from finishing it? How does finishing this task benefit me? Does
the task make me happy or fulfilled in any way? Why should I finish this when I
could spend my time doing something else that makes me happy or fulfilled? -
Set realistic goals with deadlines and rewards for yourself. For example,
reward yourself with a night out on the town once you complete 20 hours of
studying for your midterm exams. Incentivizing rewards may help motivate you to
reach your goals quickly.
7 Ways to Beat Impulse and Avoid the Urge to Surrender
The following are a few ways to keep you on track when the
urge arises:
1. Force yourself to postpone any potentially distracting or
destructive tasks.
2. Revisit your priorities.
3. Take up a new project with clear goals, boundaries, and
timelines in place.
4. Break down larger
tasks into smaller ones that can be accomplished within an hour or two (a
technique called chunking).
5. Get some exercise; it helps to increase serotonin levels
which will make you feel more focused and happier.
6. Set aside time for yourself during which you're free from
obligations so that you have time to think about what needs to be done without
worrying about how long it will take.
7. Make a list of everything you need or want for a given
task so that it's easier to complete your assignment without interruption.
Building in Reward Systems
There are several reasons why people may decide to put off
tasks. One is that the task might be seen as too big, or it could be seen as
difficult. Another reason might be that the reward is not immediate. Rewarding
oneself with a midpoint break can help motivate someone to continue on when
they feel like giving up.
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