Procrastination - the constant putting things off and rushing to get things done at the last minute.
Let's remember the main causes of procrastination, perhaps among them you'll find your own.
1. We don't really want to do it or feel obligated to do it.
2. We're hindered by other forces that are out of our control.
3. We don't know where to start. This is the lack of a plan, understanding of point B, the goal we're going for or the lack of belief in it and as a result - lack of motivation.
4. Fear of change, where we're afraid to take responsibility for the result and our inner voice says, “what if it doesn't work out”, ‘what if I lose something I have...’. The transition to action is easily broken by fear, and the cortisol squirrel mode kicks in “I'll think about it tomorrow,” and so on. But the dopamine in your brain is produced from the expectation of success and victory, not when you're afraid of making a mistake, losing money, status, image.
5. Lack of resources: strength, time, money... Resources are managed by your responsible adult part. And if it's not mature enough, that could be the cause of the hang-up. But the important thing to realize here if it's really your adult part or if it's one of the stages of burnout, and then it's important to get out of that state first.
6. The inner critic or parent who, at a crucial moment, will obligingly remind you of past negative experiences. In this case, soberly assess all risks, do something and something will work out, it's about effort with an unknowable result.
As a work with procrastination try to follow the exercise below and over time procrastination will stop preventing your plans and dreams from coming true.
1 Get rid of the words “I have to” from your vocabulary.
2. Make to-do list. Prioritize it. Make it a rule to do one thing at a time. Try not to move on to other things on your list until it's completely finished.
3. Break into smaller chunks so that it takes no more than 15 minutes to complete. Write down your expected joy from each completion, rating them from 1 to 10, with 1 being the least joyful, and 10 is the highest.
4. Close eyes, lie down, relax. Breathe deeply. Ask yourself the question, “What part of my personality that doesn't want to do this?” The answer may come from your subconscious. If you get it, then you're going to address that part of your personality, trying to negotiate with it. Ask, “What can I do to make you want to do this?” If you promise the sabotaging part of your personality to do something, you will have to be sure to keep your promise.
5. When you force yourself to do something instead of saying, “I need to do this and that.”, say “Now I'm doing this and that.”
6. Praise yourself for every task you complete.
7. Turn your to-do list into a game. Make a list of things you do and things you enjoy. And reward yourself for each accomplished task with something from that list.
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