One of the most important reasons why people procrastinate is that they cannot find the direction of their efforts and are too confused. If we cannot see a clear vision for the future, how can we be motivated? ?

If we have a clear idea of ??what we are going to achieve and why we are doing it, then you will be motivated enough to work hard and complete the task.

2. If you want to do your best, you must have a very high standard in your mind, not an ordinary standard. Before deciding on a matter, it is necessary to conduct thorough investigation and argumentation, solicit opinions extensively, and try to take possible situations into account to avoid 1% loopholes until the expected results are achieved.

3. Being busy doing things does not mean being efficient. Make good use of different time periods every day. Generally speaking, when your mind is clear in the morning, especially the first hour when you are most productive, you can do some difficult and important work at this time. The brain is generally slower in the afternoon, so you can do some work that requires a lot of activity and doesn't require too much mental effort. This will help you improve your work efficiency and get your work done sooner.

4. We all make this mistake to some extent, putting off things that should be done today until tomorrow. Enjoy the joy now and delay the inevitable pain. But we should know that even if we can put the pain out of our minds in the moment, eventually it will come, hit us hard and disturb our outer peace.

5. Laziness always goes hand in hand with procrastination. You will find that the tasks you are unwilling to do are often things you don’t like to do or things that are difficult to do. Therefore, to overcome procrastination, you must first overcome inertia. Everything is difficult at the beginning. Put the things that must be done first, and for things that are difficult to do, you can try to break down the difficulties and defeat them one by one; for those things that are difficult to decide, you should make a decision immediately, because the worst decision is to make no decision.

6. Do you have the following problems?

I always feel that I have plenty of time and work is put off again and again;?

When I see my colleagues chatting, I put down my work and join in;?

Set Set goals and make plans, but never implement them;?

Require perfection in everything, but are afraid of not being able to do it and never take action;?

Find some high-sounding excuses to justify yourself The lazy rescue. ?

If you have 3 of these problems, then you should solve this procrastination problem that plagues 93% of adults early.

7. Why don’t people with procrastination take the initiative to do things that are good for themselves? Because everyone wants to be in a comfortable state and is unwilling to change, even if they know that the current choice is not the best.

8. Those who have the habit of procrastinating are mostly caused by their procrastination mentality. Moreover, they will always find various excuses for themselves. To overcome the habit of procrastination, you must first abandon the habit of procrastination. psychology. If you don't take action without making up your mind, things will never get done.

9. Everyone’s enemy is not others, but themselves and time. ?

Imagining for one second is not a problem, for one minute it is not a problem, and sometimes even for an hour, for a day, for a week, for a month, it is not a problem. But over time, slowly, I don’t know when, I became an uneducated person. Looking at my unrecognizable self, I recalled the day when I started procrastinating.

10. This is something we often see in life, and it is not difficult to verify. Recall that when you realize you should do something, you have the idea to procrastinate, and then you start procrastinating. And when you procrastinate, what do you usually do? The answer is, you plopped down on the sofa and didn't move.

Procrastination:

Procrastination refers to the failure of self-regulation and the behavior of postponing what you plan to do even when the consequences can be expected to be harmful. Procrastination is a common phenomenon. A survey shows that about 75% of college students believe that they sometimes procrastinate, and 50% believe that they procrastinate all the time. Severe procrastination will have a negative impact on an individual's physical and mental health, such as strong feelings of self-blame and guilt, constant self-denial and belittling, and accompanied by psychological diseases such as anxiety and depression. Once this kind of procrastination occurs, status needs attention.

English name:

procrastination

Department of treatment:

Psychiatric Department

High-risk groups:

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White-collar workers and college students in the workplace

Common causes:

Mostly caused by unstable factors determined by the environment

Common symptoms:

Procrastination, self-blame, guilt, self-denial, etc.

Influencing factors:

The specific reasons for the formation of procrastination are still unclear. One view is that procrastination It is caused by one or several relatively stable personality characteristics, and individuals may procrastinate under various environments and conditions; another view is that procrastination is mostly caused by unstable factors determined by the environment.

1. Environmental factors

The procrastination behavior of procrastinators is related to the time pressure to complete tasks and the temptation from external entertainment. Procrastinators often find it difficult to resist external temptations, especially entertainment, which leads to procrastination.

2. Task characteristics

(1) Task difficulty The difficulty of the task will affect the occurrence of individual procrastination behavior. The more complex the task, the easier it is for people to procrastinate. When an individual believes that a certain task When a task exceeds one's ability, due to a lack of control over success, one usually uses procrastination to postpone or avoid performing the task

(2) Reward and Punishment Time Limits The reward and punishment time limits of tasks also affect the completion of the task. If any reward is timely, it will reduce the delay in completing the task.

(3) Task aversion: For tasks that may be boring, frustrating and resentful, people will first choose to avoid them. If they cannot avoid them, they will postpone facing them as much as possible.

3. Individual differences

(1) Irrational concepts If an individual believes that the motivation to avoid failure is higher than the motivation to pursue success, the individual will tend to avoid possible failure by procrastinating. .

(2) Low self-efficacy and self-esteem From a psychological perspective, some people’s lack of confidence in their work abilities is an important reason for procrastination. People who have encountered major setbacks at work and are not confident enough in themselves are prone to escape psychology and constantly postpone the completion of tasks.

(3) When self-handicapping procrastinators are engaged in a task, they often delay the start of the task due to certain external stimuli; in the process of executing the task, they are also more likely to interrupt the task. other activities, and continually postpones the continuation of the task.

(4) Anxiety Procrastination can reduce individual anxiety when far away from the deadline, but as the task deadline approaches, procrastinators will experience more anxiety.

(5) Impulsiveness Impulsiveness can sometimes motivate people to pursue something, but being overly active may lead to making decisions too quickly and narrowing the scope of attention, which will lead to individual procrastination. Because impulsivity makes people focus more on immediate incentives and less on long-term responsibilities, impulsive people are more likely to procrastinate.

(6) Perfectionism There is a positive correlation between perfectionism and procrastination. Perfectionism can be divided into positive perfectionism and negative perfectionism. Positive perfectionists actively look for ways to complete learning tasks to achieve ideal results, while negative perfectionists use procrastination more to avoid failure.

Interventions:

1. Change perceptions

Procrastination is negatively related to some cognitive psychology, and these incorrect cognitions can be changed through some methods , such as using positive hints, increasing successful experience and amplifying advantages to gain confidence; changing perfectionism and helping procrastinators analyze the benefits of completing tasks.

2. Positive emotions and regulating motivation

You can change your mood and obtain temporary positive emotions through proper rest, diversion of attention, appropriate relaxation and entertainment, etc. You cannot escape reality or ignore it. Long-term benefits and fundamental solutions to problems. In terms of motivation, task aversion in the nature of the task affects procrastination, so it is necessary to convert the aversive task into a favorite task or attach some rewards.

3. Enhance self-efficacy

Enhancing self-efficacy can prevent procrastination to a large extent. Individuals are encouraged to self-manage themselves during task completion, actively monitor their own behavior and evaluate intervention periods.

4. Give full play to the role of the group

The group atmosphere can provide members with a special situation, full of understanding, care, and trust. Changes in this environment will inevitably lead to changes in individual behavior. Change.

Reference materials

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