Summary
Procrastinate meaning against our better judgement. A habit that we all have had to deal with at some point in our lives. A habit that has led to stressful nights, mornings, exams and lives. If we know procrastination is not in our best interest, why do we procrastinate? Here’s three easy steps to stop procrastinating.
How to stop Procrastinating?
“You just need to set time aside and power through it”. All our lives we’re told that procrastination is just a lack of discipline or time management. That all we need to do is just stop letting time slip through our grasp and power through. Contrary to popular belief, procrastination is not a time management issue, but an emotional issue. Procrastination’s root cause is a negative association with the task. For example, not wanting to go to the dentist because of bad experiences.
Solution: Look at the EndGame
One way to stop procrastinating is by looking at the bigger picture, seeing that overarching goal you are working to achieve and that this is just a stepping stone to that end goal. Looking at the light at the end of the tunnel is a great way to push aside the negative associations with your task because it’s working towards something you want. By showing yourself how the present suffering is worth the end result.
It’s Future me’s problem
Another common reason for procrastination is relying on future me. As we tend to view our future self to be a completely different person. Especially, when presented with the choice of whether to suffer now or to suffer later. In other words, We will typically choose later even if the suffering later is greater than if we choose to suffer now. Our brains are hardwired to take what is in front of us over future benefits. Especially if the task itself is not enjoyable.
Solution: 2 months ahead
You can address this by either thinking two months ahead or providing yourself with mini rewards for completing steps for the overall task. A 2008 study found that we are more likely to identify with our future self up to 2 months from our present. Identifying realizing the effects we have on our future makes us more likely to actively work towards our goals instead of procrastinating as it’s not just our future self. This simple change in mindset reduces procrastination behaviors. In addition, providing yourself mini rewards allows each step of the process to feel like a success. Providing you with an immediate short term reason to complete a step in a longer process or task.
Stress and Self Doubt
Stress and self doubt are both based around the response of avoidance. These causes are rooted in feeling overwhelmed or stressed. These high stress tasks usually lead to us prioritizing on the immediate present rather than the future. Leading to a similar result as the future me cause. Not working towards the goals and big aspirations we set for ourselves.
Solution: Comfort and Self-Confidence
Two ways to counteract the stress and self doubt is by making yourself and the environment around you comfortable and improving your self-confidence. As reducing stress leads to a reduction to procrastination. You could reduce stress by listening to music, getting a soft blanket, or a myriad of other things to destress. Self-Confidence allows you to face self doubt head on. You can increase self confidence in a myriad of ways but be aware that building self confidence takes time.
One way to build self confidence is to change your mentality into an internal mindset. An example of this would be “I got an A on the test because I worked so hard.”. Just repeating phrases like “I am good at math” and reinforcing these thoughts will increase our self-confidence. You can reaffirm these thoughts through actions and habits. Like solving one math problem a week. If you continue these simple tricks then you’ll have self confidence and stop procrastinating in no time.
