“Can’t be true! There’s an exam tomorrow, and I didn’t start reading on time again ?!” If that sounds familiar, this article is made just for you.
What is procrastination?
Procrastination, more casually “procrastination,” is a way of unnecessarily postponing necessary tasks or decisions to the future. You know you really should read for an exam, write an essay, or make a student loan application, but you’re wasting your time cruising online, playing solitaire, or starting that long-planned big cleanup. And then that deadline has already passed or “suddenly” presses on way too early …
What problems can result from procrastination?
Procrastination is often associated with an inability to achieve goals, a negative self-image, or depression. Fooling around is stressful, even if you’re doing something nice in itself while avoiding chores. It can lead to poorer academic performance, exam failures, and, at worst, serious financial problems. It’s not a small thing if Kelan starts recovering student grants because you didn’t complete enough studies … After your studies, you may end up in lower-paid jobs because you graduated with poor grades (or at worst you didn’t graduate at all).
Why are we procrastinating?
Many imagine that procrastination is just a lack of willpower, but it is actually much more complicated. Anxiety, depression, or fear of failure can cause essentials to be postponed. Grief, external pressures, or interpersonal problems can cripple us.
The structure of the human brain also differs. For some of us, our brains are not motivated by boring or routine tasks – instead, problem-solving and new challenges put us on fire and press work around the clock. Some of the brains are demanding an award right now, and it is easier for others to endure the fact that the results of our work will only be visible later.
There is also a lot of talks today about self-inflicted attention deficit disorder (FIND) (Attention Deficit Trait), which is the result of a constant flood of stimuli that bombards our brains. Smart device alarm sounds and constantly new content keep our brains in alert mode. When this continues long enough, we can no longer focus on just one thing, but get bored and constantly demand new stimuli.
First, identify your own problem
Everyone has their own way of procrastinating and involuntarily sabotaging themselves. In order to make changes and find work practices that work, you must first know yourself and your mechanism of action. So ask yourself the following questions:
When am I involved? In what situations? Where (home, library, café)?
How do I delay? What do I do when I postpone? I browse Facebook, read the news, chat? I go shopping, I start someone else’s project.
Why? What causes the postponement of mandatory and important matters? Poor ability to concentrate, fear, paralysis, lack of motivation, the pursuit of perfection?
Once you know the problem, you can find solutions and tools for it. If you already know from experience that things don’t work out at home, go to the library. If your concentration wears off easily, and tasks in short chunks and create a smooth work environment.
How to overcome delays and study efficient and fun
Fortunately, there are many good ways to stop postponing things. With these tips, you can gain momentum in your studies and at the same time increase your mental well-being.
1. Stop blaming yourself
Well, you mess up sometimes, or maybe more often. so what. Looking for the future. Delay (and poor concentration) is a common problem, and you’re not really alone. From now on, you can make a change. Moment and day at a time.
2. Don’t be a perfectionist
Perfectionism is a demonic partner. This often prevents us from getting started and getting ready. It lies to us that if we are not perfect then we should know and understand all the things that we are at a loss. nobody’s perfect. Allow yourself to be human. Just a common type. Good as you are And when you stop trying to be perfect, you may be surprised at how good things are. Stress and strain prevent the brain from working as much and put a burden on us.
3. Be realistic and stop lying to yourself
“It’s pointless to start today because tomorrow I’ll get up at seven and go to the library to read all day?” When was the last time you did this? Oh never? Forget it. Don’t lie to yourself. You are none of its more advanced human being tomorrow than it is today. Open that exam book now, at home, and start cranking. You will also know quite well that a thousand-page book will not be read for two hours in the morning before the seminar.
4. Create a trouble-free work environment
Turn off your cell phone and turn off email, TV, and other devices. For some people, music helps them focus on others, which makes them anxious. Work in a quiet place – although in a live café, for example, one’s brain works best. Identify whether you are the best at making decisions alone or whether you need social pressure to study together. Make it easy to get started – keep your computer and content visible and ready to get started.
5. Set concrete goals and break down the project into small tasks
Getting started is often the hardest part. If the task at work feels too big, difficult, and long-lasting, our motivation is often not enough and we get discouraged. Much easier to just “play a video game for just a little while, then soon start …”. So break the project into small parts. Make sure that the intermediate result is achieved quickly enough and attach a reward to it. “I read the following section to the end now and then I find a half-hour lunch break.” Name each task concretely and measurably (“I now read 20 pages,” “I write 500 characters before the break”) Make sure the milestones are realistic, achievable, and relevant to your goal. Prioritize tasks. Set a deadline for each task.
6. Use support and resources
Turn on the timer, for example, work continuously for 25 minutes, and then take a five-minute stretch and water break (the so-called Pomodoro technique). Take your breaks so you don’t get lost in other activities. Make to-do lists and thank yourself when you mark a task. Remove Facebook from your mobile or use the app, which allows you to use social media only for a specific time of the day.
7. Encourage and enjoy your work – behavioral issues
Think about how you can make your assignment interesting. Is there room for improvement in your behavior? Why did you actually apply for your industry? Think about the benefits that you will learn from this article. Interesting or compelling. It is also helpful to clearly divide the day between work and leisure. “First we work and then we’re like ElKonins.”
8. Create routines
For many delayers, routines are disgusting. But you will be surprised that they are really great. When something becomes a habit, it no longer takes up resources, but some things remain as they are. Do the hardest and most creative work in the morning. Check your emails and only do the rest of the day’s most important work. Don’t open Facebook or Instagram until you’ve done what you set out to do today. Teach your brain to treat the results of rewarding work (and doing it yourself) as a reward, rather than a beep or choice.
9. Imagine, meditate and slow down
Slow down in the middle. Do only one thing at a time and pay proper attention to it. Take a walk in nature. Iron your cat without the beeping phone you have. Imagine for a second you were transposed into the karmic-driven world of Earl. This feeling is thirsty for you (this anxiety and stress did not come late and at the end of time). Meditate or take deep breaths for five minutes. See yourself talking to yourself – be gentle. “I’m fine. All right.” Be careful not to let your mind and thoughts make you feel rushed and nervous.
10. Take care of yourself
Enough sleep, sleep on time. Eat healthy and varied. Follow the path that is comfortable for you. Don’t use smart devices for a few hours before going to bed, as their bright display stimulates your brain. Or turn on the eye satisfaction set. Spend your time with positive and inspiring people.