Action instead of procrastination: Overcoming procrastination made easy

Let's be honest, have you ever suddenly become obsessed with cleaning just to avoid an even more unpleasant task? Or was the video algorithm so good that you simply "forgot" to do your tax return? No matter how motivated, self-determined and successful we are in our tasks, sometimes we come up with so many reasons not to do what we have to do. After all, postponed doesn't mean cancelled, does it? The only question is: does this " procrastination " really make our lives easier? Procrastination is the technical term for putting off work or tasks. In this story, we want to get to the bottom of procrastination: What really causes procrastination and how can we overcome it ? Read on if you want to know how you can counteract procrastination in moments of procrastination.

The definition: Procrastination – what exactly is it?

Procrastination – colloquially known as procrastination – refers to the postponement of tasks that we actually know we have to do . Often, other tasks are done instead to avoid the actual task. But we are aware of the procrastination – and restlessness sets in. Procrastination – we all know it, right? But how does it happen? Especially in people who otherwise approach all challenges in a highly motivated, structured and optimistic way?

Causes of procrastination: Why we put things off

The meaning of procrastination becomes clear when we look at the way we make decisions . All decisions are guided by our drives and desires on the one hand, and influenced by our experiences and knowledge on the other. The latter takes place in the frontal lobe and looks at the long-term consequences of our decisions - almost like a moralizer. The balancing act between these sensory stimuli or drives and the moral frontal lobe is what makes us self-controlled . And sometimes this leads us in the wrong direction - and can lead to procrastination . The cause of jerky self-control is often too high demands on yourself - or the fact that an upcoming task makes you feel insecure. Procrastination or procrastination is usually accompanied by the following aspects:

• perfectionism
• Excessive self-criticism / strictness with yourself
• fear of failure
• Lack of self-confidence
• Overwhelmed by tasks
• avoiding criticism
• difficulties in setting goals

Procrastination has nothing to do with laziness - as is often assumed. On the contrary, an active avoidance strategy is usually chosen: for example, instead of deciphering the mountain of data on the screen, we prefer to tidy up the filing cabinet. Even highly motivated doers are not immune to procrastination. What can you do about procrastination, which can often surprise and thus unsettle dynamic doers in particular?

Even motivated doers procrastinate sometimes. It is important to find a way out of procrastination.

Overcoming Procrastination: Methods and Tips to Combat Procrastination

As you may have already guessed, procrastination has a lot to do with our attitude . That's why we can't simply switch on an anti-procrastination switch - or can we? Here we have collected some exercises and tips to help you overcome your procrastination and maybe even set your anti-procrastination switch in motion:

• Take small steps : Start with small, easy-to-accomplish tasks to make it easier to get started and ensure a quick sense of achievement.

• Create a (daily) plan : Set clear, realistic goals and develop a detailed plan to achieve them. This provides structure and helps you keep track of things. It also allows you to better assess where problems might arise - and proactively communicate them before they seem insurmountable.

• Complete tasks : Focus on completing tasks you've started before starting new ones. This will prevent procrastination and promote a sense of progress.

• Minimize distractions : Identify potential distractions in your environment and look for ways to reduce or eliminate them.

• Take a step back: Ask yourself why you are avoiding a to-do. Can you make it easier for yourself? Or is this perhaps the moment when you should say “no”?

• Self-care : Be gentle with yourself and recognize that mistakes are part of the learning process.

• Reduce decisions : Simplify your daily life by trying to reduce the number of daily decisions. This can save energy for the important tasks.

• Use the "nothing alternative" : When you procrastinate on a task, just allow yourself to do absolutely nothing. Often the task is more attractive than pure inaction.

• Optimize your environment : Choose a quiet, uncluttered space that is free from distractions and promotes a productive work atmosphere.

• Admit procrastination : Acknowledge when you procrastinate and ask yourself why. This first step can help change the behavior.

• Set time limits : Work in set blocks of time with short breaks in between. The Pomodoro technique is an example of this method.

• Reward yourself : Set rewards for reaching milestones or completing tasks. This can be an effective motivator. Maybe you would like to use one of our delicious products?

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Tactic or bad habit? The types of procrastination

Some people distinguish between two types of procrastination :

• Active procrastination – because the pressure feels like it has a positive effect on performance.
• Passive procrastination – to avoid pressure to perform and protect yourself from failure.

In fact, habitual, passive postponement of to-dos can be a symptom of pathological procrastination . If you can't stop procrastinating, you can seek medical advice and work on it together with experts. Active procrastinators, on the other hand, deliberately put themselves under "artificial" stress . Whether procrastination at university or at work, academic or personal procrastination - "I procrastinate" is always a small excuse. Even for energetic, success-oriented people.

Stop procrastinating – get rid of procrastination now

No matter what the reason is for putting things off, and although procrastination is not the same as laziness, we should think more about this complex phenomenon. Why do we need the pressure to perform or why do we think that a task is too difficult for us? Whether it is artificial stress or an intentionally or unintentionally distorted perception, procrastination is not good for us in the long run. All the better that we can overcome it.

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SOURCES:

https://www.uni-muenster.de/Prokrastinationsambulanz/prokrastination.html

https://www.nationalgeographic.de/forschung/2020/10/prokrastination-wann-aufschub-krankhaft-wird

https://lexikon.stangl.eu/814/procrastination

https://www.usus.uni-stuttgart.de/blog/prokrastination-im-studium-diagnose-akute-auf Schieberitis/

https://solvingprocrastination.com/procrastination-types/

https://blog.studydrive.net/arten-der-procrastination/

Ferrari, J. R., & Emmons, R. A. (1999). Procrastination: A social cognitive perspective. Journal of Personality and Social Psychology, 76(2), 256-267.

Kahn, A.S., & Peretz, S. (2009). The dark side of conscientiousness: Procrastination and perfectionism as predictors of depression and anxiety. Journal of Personality, 77(6), 1561-1582.

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