Procrastination must be addressed, but even the most punctual and successful people likely get into a pattern of postponement. It is natural for the mind to wander to do other things than the task at hand. When there is office work, college assignments, or housework, it is sometimes natural to get distracted by notifications from social media, something on the internet, or other distractions such as music or television, don’t beat yourself up.
People set targets and plan to complete specific tasks but sometimes cannot finish because of procrastination. An excellent way to overcome procrastination is to recognize when you are procrastinating. Feeling less energetic and then deciding to postpone a task triggers procrastination. It is essential to recognize the temptation and, in this case, try to get at least a little work done. Even completing a little bit of the job is good, to overcome procrastination.
It is usually stress and anxiety which are the causes of incompletion of tasks meant for the day, and people who procrastinate tend to suffer from anxiety. Poor time management and laziness are not the only reasons to procrastinate, the other causes are:
Lack of motivation
A person needs to invest in something to reach the result; like a project, college assignment, writing assignment, or housework, the motivation to do it is low, either when the belief of the objective is absent or the other reason for lack of determination could be handling many tasks and burnout. If the workload is too much or if there is much anxiety. In such a case, consider managing stress levels with the right kind of diet and ensure you sleep well. There are foods that calm the mind, studies have shown that a diet low in magnesium triggers anxiety disorders. The sound sources of magnesium are whole grains, nuts, and spinach. Individuals with low levels of vitamin D are prone to anxiety and depression. Some of the foods rich in vitamin D are orange juice, mushrooms, milk, and salmon. The other nutrients required for good mental health are zinc, iron, folate, omega-3 fatty acids, B12 and B6 vitamins.
Some individuals strive for perfectionism, wanting to do things flawlessly and not accepting failure is a recipe for stress and delayed outcomes. Think about how much must be completed and do it methodically without worrying about what can go wrong.
People who suffer from anxiety, depression, and ADHD are likely to procrastinate.
Lack of Confidence
For new employees or people who have yet to explore a project, completing a particular assignment can seem like a task. They are likely to be afraid of approaching something that is out of their comfort zone, and this anxiety can trigger procrastination.
For those who procrastinate a lot, it causes stress and anxiety, however, there are ways to overcome procrastination.
Pomodoro technique:
The Pomodoro technique is an effective method to overcome procrastination, it is a time-management approach. Set a twenty-five-minute timer to work on a task and pay full attention to the job. Once the timer goes off, take a five-minute break and repeat this procedure four times. The Pomodoro technique is instrumental in preventing burnout and improving concentration.
Reward Yourself
Once a task has been completed with total concentration, reward yourself, and it can be done by going out with friends or family, watching a good show, or just relaxing with a hot drink such as warm tea, coffee, or hot chocolate.
Manage Your Deadline
There is a time allotted for university deadlines or work targets. Plan and set aside a time frame for each assignment or project. When planned, one can develop a reasonable time limit; time management is critical to breaking down a large amount of work into small, manageable ones. Each day, complete a section of the assignment or project till it becomes achievable before the deadline.
Recognize You Are in Charge
A person in charge should feel the command of it and get into the feeling of being in control. Focusing on the task with or without distractions is a personal choice. But positive affirmations, like ‘I got this,’ will help.
For individuals who struggle with chronic procrastination, avoid worrying too much about it because it can be overcome. There are ways to avoid getting into a pattern of chronic procrastination often. Psychotherapy is an effective treatment for chronic procrastination. Remember, there is help.
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