Figure out why you avoid taking action. Find out all the reasons that prevent you from moving forward.
You don’t have a clear block of time to work on the task.
You need a quiet workspace.
You expect your work to be perfect—and fear it won’t be.
You don’t have a deadline.
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Procrastination is something you do, not someone you are. When you stop making procrastination part of your identity, you free yourself up to change.
Don't judge yourself for how you feel. Instead, analyze the problem and see how you can move forward.
Once you understand the reasons for procrastination, address those specific issues.
Keep on dealing with the issues one by one. This will build momentum and move you toward completing your projects.
When you struggle with procrastinating on a specific task, you may never get into a state of flow. Make rules for yourself, such as spending 20 minutes on the activity or reporting to someone by a specific time.
Just keep going. In time you will be able to accomplish a lot.
Recent studies on procrastination seems to suggest that the fear of failure could be a core reason for postponing tasks, as it is hard to:
We need to detect patterns in our behaviour and recognize the cause of any hidden or camouflaged fear.
Understanding the key components of internal motivation is a good step to find the source of your procrastination.
A study showed that participants with higher self-esteem and a higher resistance to peer pressure tended to show lower levels of procrastination. The finding suggests that intrinsic motivation works better against procrastination.
The 80 20 rule states that “80% of the output or results will come from 20% of the input or action”. In other words, the little things are the ones that account for the majority of the results.
Use the 80/20 rule in your life and work to prioritize the input that brings the majority of the output.