Can’t Stop Procrastinating? Here’s How to Break the Cycle - Mindful - Deepstash

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Procrastination: Why It Happens

Procrastination: Why It Happens

Procrastination is when we avoid the tasks in our list, feeling the pressure to complete them and going through various emotions like blame, anger, frustration and anxiety. The reason we procrastinate is because we value the now and instinctively prefer to procure and enjoy our rewards sooner rather than later.

It is easier and rewarding to relax, grab a beer and watch an episode of our favourite show rather than tackling a work assignment, which would not give any rewards in the now.

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“Don’t let the fear of striking out, keep you from playing the game.”

BABE RUTH

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The Procrastination Equation

Procrastination boils down to how motivated we are to complete a task. The motivation to complete a certain task consists of four elements: Expectancy, Value, Impulsiveness and Delay.

  1. Expectancy: If we expect to succeed in the task, it would motivate us.
  2. Value: We sometimes constantly avoid work-related tasks as it sucks our energy and does not provide any value to us or the organization.
  3. Impulsiveness: When we act on temporary emotions, we often make impulsive decisions we regret later. We need to develop awareness to focus on the key tasks that help us in the future.
  4. Delay: A long gap between completing a task and getting rewarded for it makes us highly demotivated to complete the same. Mindfulness can help us stay grounded and patient, relishing the experience of waiting.

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Hack Your Procrastination Cycle

  1. Prioritize rest and manage your energy levels by taking naps when required.
  2. Remove clutter and create clear work zones, helping you stabilize your focus.
  3. Combine boring tasks with something you enjoy doing, like listening to your favourite Spotify playlist while doing laundry.
  4. Do the hard stuff early on so that it does not get pushed up to the next day.

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I wish I knew about the 80/20 rule much earlier.

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