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Rewire your brain to beat procrastination

Learn yourself out of procrastination

Learn yourself out of procrastination
  • Accept that you are going to procrastinate sometimes
  • Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
  • Be mindful with your emotions when you catch yourself procrastinating
  • Focus on one thing at a time, to avoid feeling overwhelmed
  • Take breaks
  • Celebrate your accomplishments.

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IDEA EXTRACTED FROM:

Rewire your brain to beat procrastination

Rewire your brain to beat procrastination

https://medium.com/taking-note/rewire-your-brain-to-beat-procrastination-30b7d172c9d2

medium.com

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Key Ideas

Addiction to information

Addiction to information, to the infinite and immediately available mental stimulation the internet offers in the form of information is real and is a perfect outlet for procrastination.

Neuroplasticity

... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.

Learn yourself out of procrastination

  • Accept that you are going to procrastinate sometimes
  • Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
  • Be mindful with your emotions when you catch yourself procrastinating
  • Focus on one thing at a time, to avoid feeling overwhelmed
  • Take breaks
  • Celebrate your accomplishments.

Emotions and procrastination

If you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating.

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"Just do it” - not a solution for procrastination

If we repeatedly find ourselves avoiding certain tasks, an underlying problem needs to be addressed. Once we identify the real cause, we can search for the appropriate plan of action to reclai...

Most common reasons that lead us to procrastinate:

1. We feel like we’re not making progress.

2. We’re not sure where to start.

3. We’re afraid of failing.

4. We dislike the task itself

Procrastinating and emotions

According to traditional thinking, procrastinators have a time-management problem. They are unable to understand how long a task will take and need to learn how to schedule their time better.

Short-term mood lifters

Studies show low mood only increases procrastination if enjoyable activities are available as a distraction. In other words, we're drawn to other activities to avoid the discomfort of applying ourselves.

Adverse consequences

Procrastination leads to two primary consequences.

  1. It's stressful to keep putting off important tasks and failing to meet your goals.
  2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

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Procrastination as a coping mechanism

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 cycle: proc...

The science behind getting started

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.

Implementation intentions for better focus

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.