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How to set new goals
How to take action towards a new life
How to create a plan for change
Procrastination triggers
- People procrastinate because of a lack of value [associated with the task];
- because they expect that they’re not going to achieve the value they’re trying to achieve;
- because the value is too far from you in terms of time;
- or because you’re very impulsive as a person.
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If you’re easily distracted
Optimize your environment.
- Put your cell phone away, turn off notifications on your computer and don’t have 10 tabs open at the same time.
- Minimize multitasking. That “never-ending stream of tasks” may make it feel like you’re never actually completin...
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Struggling with something larger
Sometimes, what looks like procrastination may actually be a symptom of something more serious, such as depression, anxiety or attention problems.
If your behavior is causing you distress or significantly affecting your performance at work, school or h...
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Struggling with delayed gratification
- Break a long-term assignment into multiple smaller ones.
- Find ways to reward yourself along the way.
- Schedule your most frequent diversions — think checking social media or completing non-urgent chores and errands — for the gaps between these...
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Hitting a wall
Even the most efficient workers have days when it’s harder to finish tasks.
Take five minutes to get outside, take a walk, get some sunlight. Those breaks will actually increase your productivity and make up for the lost time.
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If timing is the issue
Many people are inherently more productive at certain times of the day.
Work around these natural productivity ebbs and flows when you schedule your days.
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If you get overwhelmed
Many people procrastinate because they’re anxious about the outcome of a project, don’t think they can complete it well or fear failure.
If that’s the case, it may help to break it into smaller, manageable sub-tasks.
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Procrastination
Procrastination is not just avoiding or delaying a task.
It also has to include an aspect that’s counterproductive, irrational or unnecessary.
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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.
- Expectancy: If we expect to succeed in the task, it would motivate...
Procrastination: The How And Why
We usually procrastinate instead of being productive due to various reasons like having fun being distracted (like playing video games) or just lounging around as the task is too easy (or too difficult).
We start with a big, audacious goal and quickly realize that it is not feasible. Our l...
The Four Causes Of Procrastination
Using a variation of the Temporal Motivation Theory, procrastination is divided into four causes, which are interlinked:
- Expectancy: Our underestimation of our chances of succeeding, reducing our overall motivation.
- Sensitivity to Delay:
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