Sometimes even our favorite work becomes unbearable, and instead of completing a project, submitting a report by the deadline, or writing a letter, people switch to extraneous things, like watching movies or placing bets on a live casino online in Canada. The reasons for procrastination are quite complex and are associated with low self-esteem, perfectionism, emotional burnout and fatigue. Chronic procrastination aggravates the situation: there is a feeling of guilt, anxiety increases, and low self-esteem falls even lower. Getting out of this state is quite difficult, but we suggest you try a few ways. Perhaps some of these will work.
The Five Minute Rule
If you can’t get things started, despite the guilt inside and the unceasing voice that it’s time to work, promise yourself that you’ll only do things for five minutes. You can set a timer.
It is such a trick of the brain, which is afraid to start a case because of a premonition of failure. This often happens when a task seems boring, incomprehensible, or impossible. But the rule of five minutes frees you from fear: it is not difficult to plunge into the work for a short time, it does not require much effort. Most likely, after five minutes you will get into the process and bring the matter to an end.
A timer is a good thing in the fight against procrastination. You can set a different time – 15 minutes, half an hour, an hour, two. The feeling of a short deadline gives an incentive to finish things as quickly as possible. The best thing to control your time is Forest, an app where you must avoid using your phone before the end of a particular cycle.
One of the causes of procrastination is impulsivity. If it is difficult to focus on one task because there is too much to do in the world, you have to put restrictions, some kind of “blinders” that focus your attention only on the case.
Think about what you are most distracted by at work and try to limit your access to distractions. For example, block social networks, turn off your personal phone, and close messenger, where friends send you funny pictures. If you like to be distracted by anything within reach, remove everything unnecessary (it’s better to keep your desk completely empty).
Believe me, it will be difficult for the first five minutes. Then your brain will calm down, realize that there is no way out, and focus on the task at hand.
Some procrastinators are spurred on by deadlines and a sense of impending failure. Try to reinforce this feeling by raising the stakes. To do this, promise an observer (friend, colleague) that if you don’t get everything done by the deadline, you’ll wire money to a hated blogger or give a favorite item as a gift. Think of something that will really cause discomfort and inconvenience. The observer will follow up on the promise, and if it fails, write about it on social media.
Public promises and a sense of being an observer work wonders: unexpectedly, even old things get done.
Often a task is not given in any way and is constantly put off because it is of no value. That’s the way the brain works: it doesn’t waste energy on useless activities. So try to increase the value of the task. You can do this in different ways, for example:
- Think about what will happen afterwards and build a logical chain: you will complete all your assignments, prepare better for exams, pass with honors, and get into a good college. Or: finish the project (even if you don’t like it), make a case, put it in your portfolio, and find an interesting job.
- Turn the process into a game: count repeating words, fill in the table to make a pattern, sort the data in ascending or descending order.
- Reward yourself at the end with a movie, an ice cream, a purchase. You can give rewards after a certain period of time or a completed piece of work.
Sometimes procrastination begins because of a loss of energy. Maybe you are just tired of everyday life and routine. With energy at zero, it is difficult to start a new business. In this case, try to take a break: take a walk, clean the apartment, read a book, talk to your pet. After that, get to work.
Also, don’t forget to follow simple rules to stay awake during the day:
- Drink more water.
- Get some sleep.
- Exercise at least three times a week.
- Listen to music.
- Observe your diet and don’t overeat.