Procrastination: Know the Causes and How to Win

Is procrastination a problem that has hindered your life? Know that you are not alone.

One in five individuals is a procrastinator. But that is no reason for you to think that procrastination is something natural. It is just information to feel welcomed and more comfortable looking for the solution.

After all, if you suffer from the problem, there is no reason to continue in this situation, would you agree? Perhaps, you have even tried to solve it yourself, but it was not successful.

So in this article, we’ll help you discover how to beat procrastination .

What is procrastination?

procrastinacao o que e

There are those who know that they suffer from procrastination and understand what it is.

Others, for their part, instinctively know what procrastination is , but are still unaware of the concept.

So, let’s explain it.

Procrastination is the act of procrastinating , that is, postponing an action.

Is it still a little abstract?

Okay, we have some examples to support the understanding:

  • Postponing the start of the diet
  • Extend job deliveries
  • Delay the study schedule.

All of these circumstances involve postponing the activity.

Obviously, a delivery at work, for example, can take longer than expected due to poor planning or else a more urgent demand that needed to be prioritized.

This is all natural and, in fact, it happens.

But if the delay has no apparent justification or happens frequently, it is procrastination.

Why does procrastination happen?

Procrastination, although it looks like laziness, is quite different from that state.

The lazy person usually does not feel the desire to perform the task.

The procrastinator intends to do it, but something prevents him from concluding.

This obstacle can have different factors, as we will see below.

What causes procrastination?

There are two apparent causes for procrastination:

Psychological

The procrastinator, whose cause is psychological, usually postpones tasks due to mental issues, such as anxiety disorders.

The lack of self-esteem and security is also a problem that affects the performance of activities, since the individual avoids completing something so as not to be evaluated by delivery.

Physiological

Those who suffer from the problem of physiological causes have an alteration in the brain.

The unusual formation of the prefrontal cortex or injuries that may occur tend to impair impulse control and the individual’s focus.

This causes external stimuli to cause distractions and hinder the performance of tasks.

Why can procrastinating harm your health?

procrastinacao por que pode fazer mal a saude

Procrastination is not only related to health with respect to the causes of the problem, but it is also a factor capable of interfering in the quality of life and well-being of individuals.

Those who procrastinate generally do so with the intention of feeling relieved.

However, this feeling of relief is not lasting.

After all, the task does not cease to exist, it is only transferred to another day.

And who guarantees that in the future date the individual will be able to fulfill it?

It is easy to see how this push-push can become a big snowball.

With that, the chores accumulate and the situation becomes even more harmful.

Some sensations, such as anguish, insecurity, fear and frustration, can be experienced.

And, to a high degree, they have the potential to trigger stress , anxiety and even depression .

Emotional aspects can also be responsible for affecting the body, causing physical symptoms.

It is clear, therefore, the importance of combating procrastination before it harms health and other aspects of life.

8 tips to decrease procrastination

procrastinacao 8 dicas para diminuir

Did you identify with the symptoms of procrastination?

If your answer was positive, know that the adoption of some habits are essential to combat the problem.

So, don’t panic.

Now it’s time to stay calm and start changing that picture.

Here are some tips on what to do to decrease procrastination :

Manage your emotions

Have you been paying attention to your emotions?

Your mood may be interfering with your ability to perform tasks.

Therefore, identifying your feelings and learning to manage them are fundamental attitudes to stop procrastinating .

Look for the cause of your problem

If you have already recognized that you suffer from procrastination, you also need to find out what the cause of the problem is.

Do you fail to fulfill your duties to avoid any judgment?

Don’t you think you can do them?

Do you feel sad whenever you start a task?

These are examples of questions you can ask to identify what is causing procrastination.

Reinforcing the sense of continuity

How do you see the future?

Your vision, in addition to being realistic, needs to consider the idea of ​​continuity.

If you stop doing something today, tomorrow that task will accumulate with others.

Also, be careful not to put too much trust on the next day.

After all, there is no guarantee that you will be able to carry out your duties.

Visualize the benefits of the task performed

You certainly have already experienced the feeling of completing a task on time and with quality, haven’t you?

It is a feeling of accomplishment and gives even more motivation to continue activities.

Whenever you think of procrastinating , remember that.

Stay focused on the benefits of doing your chores.

Make a plan that includes contingencies

Is your schedule super tight?

If your answer was positive, know that this is a mistake.

Your planning must be feasible and, more than that, you need to consider loopholes for activities that, perhaps, may appear as a priority.

In addition, it is important to count on unforeseen circumstances.

It is in this free time that you can solve any obstacles.

Normalize your mistakes, everyone makes mistakes

One of the characteristics of a procrastinator is self-collection .

Demanding your best is healthy to a certain extent.

When it becomes an obsession, it becomes a problem.

Remember that we all have failures and bad days.

If you face this situation naturally, your activities will flow better.

Take small steps, don’t do everything at once

There’s no use doing it all at once.

Priorities need to be established.

This is also true for the fight against procrastination .

Don’t expect the problem to go away instantly.

Make small changes and celebrate small results.

Create immediate consequences if you procrastinate

A valuable tip to help beat procrastination is to create consequences for your actions.

That is, to develop a system of reproof and rewards.

Whenever you notice the presence of procrastination, stop and reflect on what just happened.

Next, set up a task that will need to be accomplished because of that.

The same goes for rewards.

When you can fight procrastination , do something as a bonus.

3 books on procrastination:

In addition to all these tips that we have already mentioned here, it is also worth adopting some readings on the topic.

Among the works that deal with procrastination, we list three as a suggestion:

The art of procrastination

This book, authored by John Perry, uses practical examples to demonstrate the importance of accomplishing tasks.

In addition, the work features scientifically proven strategies against procrastination .

How to overcome fear, stop procrastinating and become a person of action

Another very interesting work on the subject is this by Steve Allen.

In it, the author discusses the causes that cause the postponement of tasks and evidence techniques to change the habit of procrastinating .

The end of procrastination

Peter Ludwig is the writer behind this international bestseller, which has sold over 100,000 copies worldwide.

In this work, he presents practical and science-based tools to combat procrastination .

Apps to help you manage your time

You probably have several applications on your mobile device, don’t you?

To avoid procrastination , it is worth installing a few more.

In fact, these apps help with organization and time management – fundamental activities to combat the urge to postpone tasks.

Check out some platform options:

Apps to block distractions

  • AdBlock: This tool blocks pop-ups and ads on videos and banners. Thus, it prevents you from being distracted by an interesting advertisement.
  • Freedom: This application makes it impossible for applications and websites that consume your time. In this way, it helps to increase your productivity and focus.

Apps for organizing and tracking tasks

  • Evernote: is an interactive notepad that aims to organize information and assist in meeting management.
  • Trello: this platform is focused on project management. It helps to track tasks that have already been carried out and those that are in progress or have not been started.

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