This is how you can combat procrastination, the vicious cycle that is hard to break out of

“Do not leave for tomorrow what you can do today,” this Spanish saying that advises not to be lazy but, on the contrary, to be diligent in doing the work pending. When this situation becomes habitual, the procrastination It becomes a behavioral disorder. that study in the post PLUS ONE It states that this type of behavior is associated with higher levels of stress, anxiety, depression, and fatigue.

What motivates us to postpone our commitments?

Identifying our feelings will help us fight procrastination. Is this because you don’t want to do your homework? Think you can’t stand it because you feel overwhelmed or stressed? Or are you afraid of failure and therefore not even interested in starting it? It is important to know the causes of procrastination because it is the only way to combat the causes of procrastination.

Examining the type of procrastination can help us combat it.

1. Perfectionist. It is said about those people who are reluctant to finish tasks because they are non-compliant and strive for perfection. If you pay great attention to detail.
2. crook. Impostors are those who feel they are not qualified to do a task and thus avoid the risk. These types of procrastinators arise when they are surrounded by people who are difficult to please.
3. Boring. Boredom with a task is another reason that leads us to procrastinate. If you hate what you do or think it doesn’t satisfy you, it’s hard to find the motivation that will lead you to action.
4. overwhelmed. Sometimes the tasks are too many and it is difficult for us to decide where to start, so we do nothing. Whether it’s because we take on too much responsibility or because the boss is confusing us with work, the idea of ​​doing it all makes us avoid it completely.
5. the lucky one. There are some people who think they work better under pressure, so they procrastinate until they find themselves between a rock and a hard place. The consequences of this can be deadly because in the long run it can generate stress and anxiety.

How do you get rid of procrastination?

The Cognitive behavioral therapies Motivation, emotional management, self-regulation skills, self-control, changes in irrational thought and self-understanding are very effective in ending procrastination. As for short-term strategies, there are a few techniques that will help us combat procrastination:

• Break the task that needs to be done into smaller subtasks.

• Consider or estimate the time required for all parts.

• Make checklists to check follow-up, what has been done, what is missing or needed…

• Schedule a reminder of what to do.

• Prepare environments, moments of the day that are most relevant or favorable to the task with minimal distraction.

• Reserve time slots for other tasks.

• Give us rewards (very important, because it nurtures motivation and self-control).

• Learn how to delegate in a teamwork situation or ask for support if needed.

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