You just need enough motivation to get started. Once we start a task, it is rarely as bad as we think: your attributions of the task change, and what you think about yourself changes, too.
For example, to go for a swim in a cold pool, you just need to be motivated for the 30 seconds it takes you to jump in and start swimming.
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People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.
This creates a vicious cycl...
Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.
This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.
Procrastination is more about our emotions than our tendencies for laziness or just being “bad at deadlines”. At its core, we procrastinate to keep ourselves happy in the moment....
We have two ways of dealing with our procrastination:
Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.
Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.
A person’s belief and expectation that they are capable of completing a task.
When we don't trust the fact that we'll be able to complete a task (with good results), we're mor...
The more enjoyable a task, the less we procrastinate on it.
Boring tasks are more likely to lead to procrastination than difficult ones, that's why we keep postponing all the busywork (work that keeps us busy but has little value in itself.)
Difficulty maintaining focus in the face of immediate and more appealing distractions.
If we work in an environment where we're bombarded with distractions and we are not capable of resisting them, we're more likely to procrastinate.
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