Procrastination: treatment, causes. What is procrastination?
Among modern people, a very common pattern of behavior, or rather, to say, is a disease, which is that a person postpones everything until later, avoiding those or other problems or responsibilities. In psychology, this syndrome of delay is called "procrastination." Treatment (to find the right approach is not always easy) to this scourge, not everyone has successful results. That is why we constantly hear complaints about wasted time and unrealized goals.
Many people, realizing that they are unable to do what is necessary, say to themselves: “I was struck by procrastination. The treatment is useless. Everything is bad, I will never get anything.” And they continue to lie on the sofa or sit, staring at the computer monitor, in short, burn their lives without the hope of fixing anything. But in fact, not everything is so bad.Procrastination is completely curable, the main thing is to realize the problem and be determined to take the necessary measures to overcome it.
Procrastination: treatment, symptoms and nature of the phenomenon
Contrary to popular belief, the cause of behavioral inertia is not laziness, but low self-discipline. Here is the true source in which procrastination is rooted. Treatment, respectively, should also be directed not at the investigation, but at the cause, that is, at the struggle with one’s own slovenliness.
What is it about? For example, a certain person decided to repair a tap that has been leaking in the kitchen for a long time. He, of course, thinks that it can be done now. But first, it's better to cheer up after listening to a couple of your favorite songs. So two hours pass. Then, having already tuned in to repairing the crane, our hero suddenly feels a slight feeling of hunger and decides to first satisfy his physiological needs. Of course, after that, he recalls that for health after lunch it would be nice to lie down for half an hour, which stretch for another half to two. And then on schedule football. What can be a tap when your favorite team plays? After the match, in any case, there is no mood to repair something.After all, if "our" win, then you do not want to overshadow the joyful mood of some household nonsense. And if they lose, then the feeling of resentment and the apathy generated by it will be pulled back onto the couch or to the refrigerator - “seize the grief”. Well, the crane will tolerate until tomorrow.
Surely many will recognize themselves in this image. How many five-minute cases have already accumulated that the hands do not reach to fulfill many days, weeks, months and even years? This is procrastination. Treatment - medicines, pills, and all sorts of newfangled devices - will not help here. The solution to the problem is inside a person. Consistent, motivated work on oneself, the desire to change the situation and the courage to do it — this is the therapy that your procrastination will go into non-existence. The treatment, the scheme of which fits into five practical steps, is given below.
Step one - drawing up a list of tasks
The very first thing to do is to make a detailed list of cases. This list should include both those tasks that were not completed and those that were not even started (but still needed to be done). At work according to this list, the whole practice of overcoming inert inclinations in oneself will be built.In practice, most often it turns out that the upcoming cases are much smaller than it seemed, and there is no reason for fear and despair.
The most important thing is to start making a list now, before any great excuse comes to mind, to transfer everything to “in an hour”, to “tomorrow” or “Monday”. When the list is ready, you can feel the realization that one thing has already been done, and feel happy about it. And from the first logically follows the second step.
Step two - reward system
Usually, inertia in behavior is still strong at this stage, and procrastination dominates the person. The treatment against her will be executed by the following rule: each completed case from the list should be rewarded. Develop yourself an acceptable reward system, and every time after the completion of the next task do not forget to give yourself a reward. This will arouse healthy excitement and interest in the necessary work. And the most important thing is that a pleasant feeling of self-satisfaction, a victory, a feeling of one's own strength will be fixed in the consciousness. This will stimulate further action and block the urge of the inert to start watching TV, drinking tea or checking out the update of your favorite public on the social network.
Step Three - List Distribution
However, the compilation of the list and the system of incentives is not all. For procrastination to become a thing of the past, treatment must include something more. Therefore, at the third stage it is necessary to divide all items of the list into four components according to the criteria of importance and urgency:
- Important and urgent.
- Important and not urgent.
- Not important and urgent.
- Not important and not urgent.
Cases from the last group, you can safely delete. They only take time and, in fact, are useless. First of all, you need to attend to tasks from the first group. The third group would also be nice to “thin out”, and what remains will be done after the first. The main attention in the future should be paid to tasks from the second group - they concentrate in themselves the most desirable and significant plans of a person.
Step number four - get up and go
Perhaps this item is the most prosaic and boring of all, but it is necessary. Cases will still have to be done, they are not reintegrated from our reality. But with the sorted list and the collected reward, they will start to be made much more quickly. It is so quick that sometimes it is important to be able to restrain oneself from the attacks of workaholism.If the day is not over yet, and all the plans have already been completed, you do not need to load yourself further, like Papa Carlo. With a clear conscience, go relax and do your favorite things. Let this moment of pleasure remain in the subconscious. The next day, this pleasant feeling stimulates to get back to work as early as possible.
And if you load yourself once in full, then in the subconscious you will continue to feel tired and displeased with a large volume of cases. Then the whole process of combating procrastination will go down the drain. Remember the siege strategy - you need to disassemble the wall brick by brick every day, and not go famously to attack, mobilizing all your agility. Moreover, rest is not a luxury, but a necessary period of restoration of strength and energy.
Step Five - No Moot
Undoubtedly, there will be such days from time to time when you will not be able to fulfill the plan for the day. No need to worry. This is not a "resurrected" procrastination. The treatment works, but there is always a place for the human factor - it did not calculate the strength, the circumstances failed. In the end, sometimes you need to be able to spit on your business. For example, when there is a sharp need to pay attention and time to the family - to parents, spouse (or spouse), children.It is important not to lose sight of a very important rule - never to blame yourself for not fulfilling the plan. Strictly exclude any self-criticism and remorse about this. Negative enough in life, but in this case it will have only a destructive impact.
The human psyche is arranged in such a way that if it punishes itself for some kind of "school" (even if it is just a simple reprimand), then the incentive to correct the situation instantly disappears. Turns on a mechanism that looks for ways to avoid unpleasant work. Then the enthusiasm disappears and the “draft deviator” wakes up again, who is vitally necessary to drink tea or watch a series of his favorite cartoon before every small thing. Therefore - no criticism and no punishment! Not completed today? Nothing, take a break. Tomorrow take it with double passion and enthusiasm.
That's all the wisdom. There is nothing super difficult or difficult to understand and implement in the proposed method. Just make a decision that you have enough to endure this mess in business, your own disorganization, and that in general it’s time to change your life. And all - the process has already begun, act now!