The Step-By-Step Strategy to Eliminate Procrastination
Procrastination is a consequence of bad emotions, not your ability to act. Learn how to master your emotions to get more done.
There is a study done by the university of manchester that demonstrates that procrastination is more linked to emotion regulation than time management itself.
In short, tasks that lead to negative emotions are much more likely to be left out.
So, these recent discoveries shed light on a very interesting question: if you want to improve your productivity, then the best thing to do is fight bad feelings related to your obligations.
Here you will find helpful strategies to solve this problem.
Step 1: Reflect on Your Emotions
A procrastinator is not necessarily a slacker.
Think about yourself, you probably have a very high ability to solve certain problems and, on the other hand, other problems simply cause a blockage in your mind and body.
It’s no wonder that people with depression can’t perform even simple tasks, like making their bed or taking a shower, because negative emotions are all around.
Therefore, to get rid of procrastination is an exercise in reflection, almost a meditation. Look.
Step 2: Recognize Procrastination
Self-distraction is sabotage of our brain, which catches us off guard, and by the time we realize it, hours of wasted time have passed.
As if lost time were not enough, our ability to return to focus is obliterated by distraction. Only after something like 15–20 minutes do we return to satisfactory performance.
Distractions bring us into a state similar to hypnosis, and we are not even aware that we are procrastinating.
So be on the lookout for when this happens so that the recognition that we’ve lost focus happens quickly.
Think about what you are doing instead of what you should be doing. Also, think about how much time has already been wasted on this.
Over time, you will acquire a certain rejection for activities that lead to self-distraction — as I did with social media.
Step 3: Name Your Bad Emotion
It is said that exorcists need to name the devil to cast him out of a possessed person.
You’re probably not possessed by any evil spirits because you’re procrastinating (I said probably…) but, kidding aside, this analogy is perfect.
Naming something, or knowing its name, means having power over that thing. After all, you can’t fight something you don’t know what it is.
The instant you name your problem, it automatically becomes weaker.
Does thinking about your next assignment make you more bored? Frightened? Anxious? Doubtful?
Only then will you have the means to fight them.
Step 4: Identify Subsequent Behavior
Now that you’ve named your bad emotion, think about what it does to you.
If you feel bored, then you end up looking for an immediate reward, like eating or getting lost on your smartphone screen — for example.
If you feel lonely, then you stop to chat with someone.
If you are afraid, then you choose not to look at the problem.
Thus, a plan is built to combat bad emotions and the self-destructive behaviors derived from them.
Step 5: Put Your Emotion to the Test
Now think about how to prevent bad emotions from arising as you need to accomplish certain tasks and build habits.
Fear, tiredness or boredom often overshadow reality. Thus, we are led not only to think unrealistically about our challenges but also about the possibilities of success or failure.
Often, this hasty visualization of problems leads to anxiety, as I demonstrated earlier in this content.
Finally, think about how you will feel when you complete that task. Certainly, the feeling of victory is the only possible way when something is holding you back.
