Timothy A. Pychyl
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Procrastination is the voluntary delay of an intended action despite knowing such delay can cause harm in terms of task performance and even to oneās self-image.
Procrastination undermines the pursuit of our goals. Compared to their peers, people who procrastinate achieve less in life, report more negative feelings and have greater health problems.
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To prevent procrastination, start by categorizing the delays in your life. Identify the delays that are voluntary and that undermine your performance and well-being.
Create a list of the things that you tend to procrastinate on. You may find that the tasks have something in common or elicit a common feeling.
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Procrastination affects our health because it causes stress and leads people to needlessly delay exercising, eating healthy, and getting enough sleep.
Procrastination is a problem with not getting on with life itself. When we procrastinate on our goals, we are our own worst enemy. These are our goals, our tasks, and we are needlessly putting them off. Our goals are the things that make up a good portion of our lives.
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Emotional intelligence is the ability to effectively identify and utilize emotions to guide behaviour.
If you are likely to procrastinate, use the if X then Y format of an intention.
For example:
IF I feel negative emotions when doing a task, THEN I will commit to finishing the task rather than abandoning it.
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We tend to focus too much on our current situation without regard to how future events will make us feel.
Focuslism: āThe tendency to underestimate the extent to which events will influence our feelings and thoughts in the futureā
Presentism: āPutting too much emphasis on the present in the prediction of the futureā
When you plan for the future, you feel positive and get relieved that you donāt have to act in the now.
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To overcome presentism, you can forecast the future and try to imagine how you will feel at the time. Another strategy is to accept that you will be wrong.
For Example:
If you think you will feel better doing a task tomorrow, tell yourself that you are probably wrong and that it wonāt be any better.
You need to build momentum.
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Following are the biases in your thinking that contribute to procrastination:
Identifying you have these biases is an important step in addressing the reasons why you procrastinate. Write down the typical excuses leading to needless delays.
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Getting started is just one piece of the puzzle when it comes to solving procrastination. You must also recognize the points at which you are likely to abandon your goals.
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Our willpower is a limited resource. If you are constantly fighting off the temptation to do one thing over another, you will likely give up.
Ways to boost your willpower:
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