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.)
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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 more likely to procrastinate.
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.
How much time there is in between the decision to take on a task and the point when it must be completed.
The longer you have to finish a task, the longer you’ll wait to get started on it.
Odds of Overcoming Procrastination = Self-Efficacy x Value / Impulsiveness x Delay.
Our likelihood to resist procrastination on a specific task is equal to the product of our self-efficacy and the value of the task divided by the product of how impulsive we are and the amount of delay between taking on a task and its due date.
... for the 4 causes of procrastination:
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.
People can lose time, money, respect, resources among other things when faced with failure, and that leads to fear-based procrastination. We need to keep in mind that mistakes happen, and only with action and errors does one learn something and moves towards growth.
Focus on action and learn to stop worrying about failure, taking it as a learning tool.
The next time you're tempted to procrastinate, focus on this question: "What is the next action I would take on this task if I were to get started on it now?"
Doing this will take your mind off your feelings and onto an easily achievable action.