Determining when you put off everything for later. Disease of tomorrow

Procrastination is enough compound word, but in fact for every fifth person it denotes his lifestyle. As many as 20% are wondering how to stop postponing things for later and not delay their implementation. This is a very insidious problem, which can be difficult to deal with. According to psychologists, every person at least once in his life delayed the solution of a problem or shied away from obligations. But that doesn't make him a procrastinator. Another thing is if all this is permanent. In this article, we will tell you how to deal with this problem and why people procrastinate.

"Tomorrow, tomorrow, not today!" - so lazy people say

Such a well-known proverb fits very well under the concept of procrastination. It was during the period when it was most common that this term appeared (approximately the 19th century). In fact, procrastination is English word(procrastination), which translates as "delay". And since tracing paper is not entirely clear and easy to pronounce, modern psychologists use more local concepts:

• postponing,
• transference,
• delay,
• "breakfast"
• "progeny"
• tightening.

This concept should not be confused with laziness. Procrastination is the realization of the importance and urgency of the matter, but inaction for fictional reasons. But a lazy person, doing nothing, does not care much about it.

Main types

It turns out that not all procrastinators are the same. Everyone has their own motives for postponing things for later. Psychologists distinguish three main types:

1. Irresponsible. Such procrastinators delay the completion of tasks in order to avoid unpleasant consequences. They are afraid to take responsibility. For them, this is a great way to not be responsible for anything in this life and always come out clean from the water.
2. Boyaguz. The second type is simply afraid of everything. Such a person avoids the fear of failure in every way. It is easier for him to remain in the shadows than to be a loser.
3. Extreme lovers. For some, being a procrastinator is a kind of fun. A person puts things off until the last moment in order to feel euphoria. Subconsciously, he likes to understand that he may not have time to complete the task, while a portion of adrenaline enters the bloodstream.

If you are thinking about how to stop procrastinating, then first decide why you are doing this and what type you are.

What's bad about it

Procrastinators who have not yet realized that they are such do not see anything unnatural in their behavior. Moreover, at first they even like it. There is a peculiar feeling of freedom of action (I want to do it, I want to - no). But in fact, procrastination has a lot of disadvantages. It interferes with a person's life and negatively affects his nervous system. The consequences may be:

• constant stress,
• loss of productivity
• guilt.

Procrastination affects every area of ​​a person's life. In what way?

life's troubles

Problems with self-discipline in a person have a huge impact on his whole life. First, he cannot fully realize himself. For example, postponing things for later at work leads to the fact that the authorities are dissatisfied with their subordinates. The attitude towards such a person is changing. He is assigned fewer important cases and, of course, a promotion is out of the question. Such people are considered lazy, irresponsible, as a result, a person spends his whole life in a low position with a low salary.

Procrastination also interferes with relationships with friends, relatives, and loved ones. Postponing things for later, which a loved one asked for, is perceived as disrespect and is accompanied by resentment. For example, a woman asked her husband to buy washing powder. The husband postponed this business until later, at the very last moment he arrived at the store, but everything was already closed. He didn't buy what he was asked for, and his wife couldn't wash her work outfit. Of course, she will be offended by him for this. If he continues to put off important matters for later, most likely, the woman will decide that she is not at all important to him, and will leave him.

Procrastination often manifests itself in relation to parents and children. Even close people do not always understand such behavior and are offended. Relationships deteriorate, and then it will be much more difficult to restore them.

Painful psychological effects

A person who puts things off for later experiences many unpleasant feelings. In cases of failure, he is often ashamed and hurt for himself. Every time he promises himself that he will do everything on time, but everything repeats again. It is interesting that a person who cannot force himself to do something, sometimes, on the contrary, cannot stop.

Such situations, for example, happen with alcohol. A man knows that he has to get up early for work tomorrow. But in the evening, friends invite me to a bar for a glass of beer. He agrees and promises himself that he will drink just a little. But with each glass he allows himself another and another. He knows for sure and remembers that he has to get up early tomorrow, but he cannot stop. A lot of time has passed, but he is still sure that he will have time to sleep. As a result - a heavy morning, a hangover, but, in addition, self-flagellation for the fact that he nevertheless went to this bar and could not stop in time.

The tendency to constantly put things off leads to failure and loss. A person constantly criticizes himself and further aggravates the situation. The result of such behavior can be a nervous breakdown, depression, getting into the network of negative habits.

Wrestling Techniques

We have already figured out the name of the person who puts things off until later, and now it remains to find out how to stop being a procrastinator. If you are hoping to find a magical recipe that will change your whole life in a matter of days, your efforts are in vain. Working on yourself is hard work, on the other hand, this is the path to success. The discipline of time management deals with the study of time management. Within the framework of this science, there are many different methods that teach how not to put things off until later.

Transformation into a superhero

Procrastinators are always admired by people who do everything on time and with quality. They have time everywhere, while they still have enough time to visit various sections, relax with friends, build family life and succeed in your career. How do they do it all?

Eat good news. Procrastinators are not born, they are made. And this means that it is quite possible to get rid of this tendency. You need to start becoming a superhero right now, right this minute. This will be your first task with which you will successfully cope. Further it will be easier. The main thing is to start.

Time management

The first step is to learn how to plan. And for this it is important to correctly prioritize. Write down all the important tasks you need to complete this week. Now decide which ones are the most important. They will need to be done first. Don't write too many tasks for yourself. It is better to write less and do everything than more, and then reproach yourself again for not being able to do everything.

Order of affairs and time for rest

It is very important for a person to take breaks between work. But for procrastinators, they usually take a very long time. Therefore, try to plan your breaks as well. The order of things is also important. For example, on Sunday you scheduled a spring cleaning, paying utility bills, and shopping for groceries. Between all these things, there must be rest. But if you start the day with general cleaning, and then lie down on the sofa to watch a movie, then it is unlikely that you will go to pay the bills and go shopping later. It would be better to start with the latter. In the morning you can go shopping, pay your bills, and in between you will meet in the park with a friend for 20 minutes. After doing these things and having a rest, it will be possible to return home and start cleaning.

Motivation

How to learn not to put things off until later? You need to know exactly why you need them and why you should fulfill them. Every time you feel like rescheduling an important task, ask yourself, “Why should I (should) do it?” Clear settings should be expressed in the head:

• I go to the doctor because my health is important to me;
• I carry out the instructions of the boss, because I want to occupy a high position;
• I fulfill my mother's request, because for me she is the closest person, and I do not want to hurt her;
• I clean my house because I want to live clean.

Real Goals

Sometimes, feeling a surge of strength and energy, a person begins to set unbearable huge tasks for himself. If you choose easy way stop postponing things for later, then the tasks themselves should not be difficult. If you are just learning to get rid of the phenomena of procrastination in your life, then you should not plan anything new. First you need to deal with what has already accumulated and ruins your life.

You can set yourself a single goal - what you really live for. For example, if you live for your child and think that the most important thing is to teach him and educate him, then write down in your daily routine a few hours that you will spend with him. You should not write in the goal of buying expensive things that you can only buy by a miracle. Remember that all unfulfilled plans will hang over you like a cloud and spoil your self-esteem.

On the other hand, don't feel too sorry for yourself. There must be at least one important goal, and then every day you will perform many simple tasks related to it.

Distractions

Without them, procrastination would definitely not exist. A person is not just constantly putting things off, at this time he is engaged in all sorts of nonsense. For example, instead of doing an important task:

• talking on the phone,
• communicates on social networks
• reads the news
• checks mail
• watching movies and shows.

To resist these factors is quite simple. There is an easy way to stop procrastinating and not be distracted by trifles. This will require self-suggestion. Try to have a dialogue with yourself. Tell yourself that if you successfully and efficiently cope with the task, you will have time to do what you love. Or, for example, after you finish writing a report, treat yourself to something delicious. Motivation can be any, the main thing is to bring the matter to the end without being distracted.

It is very important not to say to yourself “I have to”, rather use “I want”. For example, I want to complete this assignment and get rid of it. In fact, almost similar phrases, but the brain perceives them completely differently. Even in a schoolboy, when they say that he must do something, a contradiction arises inside. Try to tell him not "you have to do your homework", but "I think you want to do your homework and then go for a walk." And you will see that the effect will be amazing. The adult brain functions in a similar way.

To completely get rid of distractions, put your phone in silent mode, remove social media bookmarks from a conspicuous place, and hide the remote control from the TV away.

How to relax properly

It turns out that not every rest is effective. If before an important matter you decide to look for 5 minutes at social network, there is a good chance that you will be stuck in it for several hours. In addition, after the mass of information that you read and see there, you may not be able to continue doing your job (especially if it requires mental stress). It is important to choose the type of recreation for which you can take only a certain (clear) time. For example, make yourself a cup of tea or coffee and just drink it in a relaxed atmosphere. It is unlikely that this lesson will take more than 20 minutes. In addition, at this time you can think about the upcoming business, focus on it. TO good ways reboots include:

• walk on fresh air,
• short sleep,
• taking a bath,
• meditation.

Watching TV is inappropriate recreation. Very often, a person, in order to take a break, turns on the “box”. And here, as luck would have it, an interesting program or a film that he had long wanted to review. And 20 minutes of rest turn into several hours. During rest, you can also perform the following exercise.

Imagine your life in retrospect. Here you are lying on the couch, then you eat, routine work, dissatisfaction with yourself and your life, and the years go by. Time flies at an incredible speed, but what have you already achieved in your life? And what could be achieved? Imagine two parallel realities. In this one you are a procrastinator, and in the other you are a successful and strong man. Which one do you like more? Think about your meaning of life, about goals and quickly write down all your feelings in a notebook. By doing this exercise from time to time and rereading your thoughts, you will clearly see the dynamics of changes in your life.

Summing up, we can say that the mere fact that you are thinking about how to stop putting things off for later is already good sign. This means that you realize that you are wasting a lot of time. You just have to make a little effort and change your life. And you need to start here and now.

He dictates his own rules. To become successful, you need to work hard, learn new things and keep up with everything. A procrastinator is a person who wants, but for a number of reasons does not do even the most necessary things. This becomes a real problem, interfering not only with work, but also with a good rest.

The essence of procrastination

The phenomenon of procrastination has long been known. Many great figures of the past, especially creative personalities, were famous for their inability to competently organize their activities. However, only at the end of the last century, psychologists and sociologists began to closely study this phenomenon.

A procrastinator is a person who constantly puts off all things, despite their urgency and importance. He is engaged in small, insignificant things or endlessly perfects, polishing every little thing.

Such behavior is most characteristic of young people who have recently begun independent steps in life. Many over time get over the stage of procrastination. However, about a quarter of adults continue to indulge in the addiction of procrastinating.

Perfectionism and procrastination - what do they have in common?

There is a very common type of person who is so eager to make everything perfect that he often does not even start. He understands that there will not be enough strength, time, resources. And for less than impeccability - I do not agree.

Another version of the procrastinator-idealist - in an effort to do the best possible, the performer begins to endlessly polish small details. Moreover, he often does not do the whole work, but prefers to bring the initial part to perfection. As a result, time and effort wasted, but the job was never done.

In itself, the desire to do a job well and with high quality is commendable. Problems begin when the focus shifts from the word "case" to the word "impeccable." The ideal is unattainable, and this knowledge paralyzes the will of the procrastinator. Why start if the result will be just good at best?

Why procrastinators can't stop procrastinating

So why do procrastinators procrastinate? After all, it is obvious that if you put off some important business, then sooner or later you will have to deal with the consequences. Either finish the project in a hurry, or disgrace yourself and lose trust, respect, money.

It should be remembered that a procrastinator is a person who simply cannot stop postponing things for tomorrow. It has to do with the nature of our brain. If a difficult or unpleasant task is ahead, he helpfully throws up an idea on how to remove momentary anxiety. You must not do what you don't want to do.

Despite the simplicity of this approach, an avid procrastinator is well aware of the consequences of his actions. And his pseudo-rest is overshadowed by the future "retribution". It turns out that a person, on the one hand, does not work at full strength, and on the other hand, does not rest normally. Time is being wasted unproductively.

A procrastinator cannot just stop and start working. Most often, the reason is the inability to structure your time. Very often they take on big things without understanding their essence. And faced with the first difficulties, they give up, put it off for later, “gather their thoughts”.

Another problem that any great procrastinator faces is the inability to plan. His plan often looks too general. Blurred in start and end times and overly busy.

How to deal with procrastination

The bad habit of postponing everything spoils life, makes it less bright. A procrastinator is a person who not only does not know how to work, but also cannot rest normally. For his thoughts are always clouded by the knowledge of delayed deeds.

One day, a procrastinator decides to start a fight against a bad habit. And most of the time it fails. The fact is that the phenomenon of postponing for later is often confused with ordinary laziness. But these concepts are not identical. If laziness can be defeated by a simple effort of will and external motivation, then this is not enough to defeat procrastination.

The problems that procrastinators can't get to work on or get things done run deeper than simple reluctance. Most often this different forms fear, coupled with inability So it is necessary to eliminate not the consequence, but the cause.

First of all, it is worth understanding what is the reason for postponing, what kind of fear fetters actions. It can be anything - from the fear of not being perfect enough to doubts about your competence.

It is worth identifying and working out your fears, and only then proceed to next step- learn to plan activities correctly. Most procrastinators are brilliant at making lists. But more often than not, this is where it ends.

The main problem is that the lists of procrastinators are too general and voluminous. We must learn to break everything down into small things, and even the smallest details. Then any, even the most difficult work will become easy, understandable and accessible.

Is there any hope?

Is it possible to get rid of the habit of procrastination once and for all, or are most procrastinators hopeless? This question haunts young people. And those who have already passed the stage of overcoming, declare with confidence that everything is possible.

We must move gradually. It will not work in one fell swoop to get rid of a long-term habit. But with due diligence, competent introspection and a little effort of will, procrastination can be defeated.

MOSCOW, September 11 - RIA Novosti. The desire to put things off until later is a sure sign that they can not be done at all. About what else lies behind the habit of delaying the performance of duties until the last moment and why to-do lists for the day can significantly reduce performance, psychologists and psychoanalysts told RIA Novosti.

Procrastination (from Latin pro - instead of ahead and crastinus - tomorrow) is a concept in psychology that denotes a tendency to constantly put things off and responsibilities for later. Psychologists note that its cause is not laziness, which only accompanies it, but other phenomena that sometimes require specialist advice.

The first reason is the lack of personal interest

"We have a very serious problem of including motivation. Besides, I would not say that activity is an absolute value for our domestic mentality. Why do something? Why? A motivational deficit is a big problem. You have to want something , to be inspired by something, something must take place in the soul in order for an inspiring and captivating goal to appear, ”explained Andrei Kopyev, associate professor of the faculty of counseling and clinical psychology at the Moscow City Psychological and Pedagogical University.

If you don’t want to do something, psychologists advise you to answer the question for yourself: “Do I need this?” If not, and at the same time, the case can be transferred to someone or even abandoned, then it is better to do so, so as not to feel remorse later for poor-quality or untimely work done.

The second reason is the fear of failure.

Psychologists note that behind the desire to delay the execution of some business until the last moment, there may be a fear of one's own failure. Children do not want to study and do homework when they do not understand the material, adults are afraid of their duties when they lack qualifications.

The solution to this problem is quite simple: in the case of a child, parents should work with him or hire a tutor for this, working people should find a way to improve their skills to the desired level.

The third reason is internal conflict

The most serious reason for procrastination is associated with a person’s internal conflicts, various anomalies and disorders that he himself may not be aware of and therefore needs the help of a specialist.

"It is probable that in the unconscious there is some active process psychological protection, and for some reason, what needs to be done causes anxiety, rejection. A person does not really understand why, but he cannot force himself. The third topic is almost endless, because there can be any number of these forms of resistance. It is rather a symptom of an internal conflict,” explained psychoanalyst Dmitry Sklizkov.

trait of success

"Over the past 20 years I have had to work with a lot of very successful people, and if we talk about the psychological trait that distinguishes successful people from not-so-successful people, it is the ability to think and immediately start doing. Do not doubt, do not think about whether I need it or not, whether I will succeed or not, ”said Sklizkov.

No special effort is required to develop this quality in oneself. All you have to do is set a desirable and motivating goal for yourself. If it exists, and there are no psychological disorders, it will be easy to get rid of procrastination: you will need to rationally allocate your time and actions.

"For example, books and courses on time management are very sensible and the right thing. But we must remember that it helps only a certain circle of people who do not have existential and motivational problems, a tendency to melancholy and depressiveness," recommended Kopyev.

The daily to-do list trap

Psychologists remind that making to-do lists makes sense if a person keeps a clearly set goal in mind and remembers that all things work towards its fulfillment. For a list for one day, it is advisable to highlight the mandatory minimum, for example, two things, and then praise yourself if the third was completed in addition to this.

“A person must clearly understand what he wants and what his values ​​are. Then he will be able to single out stages for himself, and each step taken will be just learning. In all other cases, making a to-do list and any time management can become a way of self-rape and bringing yourself to psychosis," Sklizkov concluded.

Let's not be cunning: each of us is familiar with procrastination firsthand. Most are even able to courageously admit that from time to time we deliberately (or not?) Delay acceptance important decision that can affect our lives. It could be a trip to the dentist, a big or small task waiting to be done, or a simple house cleaning. Today we will try to find out in what situations one should be on the alert and what can help in the guerrilla struggle against this unfavorable quality for a person.

Let's start without delay.

1. Determine if you really need to do it

Perhaps the reason for your procrastination lies in the absence of a good reason to take action. A job that you can’t stand, or something else that you didn’t like from childhood, which you always wanted to get rid of, is from a completely different category, which does not include dreams and real goals.

In such situations, I would advise first of all to approach the assessment of the upcoming task critically: For what waste time on something that is decidedly not to your liking, if there are many other tasks that are a pleasure to take on?

2. Conduct a small "reconnaissance in force"

Once you figure out what tasks are idle, take one of them and do a small part of it to get an idea of ​​the level of complexity of the execution. Based on the impressions received in the process, decide whether you need help.

Often we overwhelm ourselves with thoughts about how many things need to be done, and then we cannot move, imagining an endless list of tasks: there are many of them, and the worker, that is, you, is alone. This approach is obviously wrong. But what if you give a pressing issue, say, 15 minutes or half an hour? It is likely that you will get a taste, thereby moving off the ground.

3. Listen to yourself. And do the opposite

The best friend "I'll do it tomorrow" - "I don't want something." If rebellious moods grow in the soul, they must be fought with the same decisiveness and toughness as with international terrorism. After all, if you follow your desire to do nothing, what will happen next? Right, Nothing.

So, before you take on something that cannot be avoided, try to tune in to new way: Meditate, take a walk, or do whatever works best for you.

4. Order First

The environment around you can successfully both promote procrastination and help in the fight against it. Take a quick look at your desk, home decor, or any other place where you have to work.

Surely not everything around you is in a state of perfect order, so find the strength to tidy up: get rid of the garbage, put everything in its place, so that both the eye will be pleased and the work will be argued.

By the way, after a little cleaning and I think it's easier. See for yourself.

5. Accustom yourself to the thought: now it will always be like this

As a rule, the first steps in anything, whether it be sports or new responsibilities at work, are always difficult. Probably the most simple example there will be a situation in which each of us finds himself at least once in his life. Remember the magic Snooze button on your alarm clock? I bet you may not know what this English word means, but you absolutely know how this button works: there is nothing easier than pressing it and sleeping peacefully on.

So here it is it is forbidden succumb to this kind of temptation, listening to your inner voice, calling to put all things on the back burner. Forget about the rules of etiquette when he once again sounds in your head: cut off his tirade in mid-sentence and do what you must.

6. Tell a trusted person about your important decision

It can be your business partner, wife or best friend- Yes, anyone, the main thing is that he was in the know. State your intentions to this person with key points, dates, and deadlines. Ask him to control you as an experiment.

It may very well be that your ally in the struggle for productivity and yourself needs help and additional motivation in life. Therefore, we urge you to be honest with each other: gently but decisively point out the places that, in your opinion, require special attention. And act.

7. Don't Let Yourself Be a Victim of Circumstances

Have you ever wondered why the expression "being a victim of circumstance" is so popular? Why do stories from the mouths of losers gather crowds of sympathizers? The answer is simple: people want to be sure that there are always those who are weaker, more unfortunate, more unfortunate than themselves.

Let's be productive: digging into your own problems won't help you find solutions. Chin up! Try to dispel the gloom, convince yourself: "I'm fine." Then everything should work out.

8. No apology accepted

In general, you should apologize as little as possible. To apologize is, in fact, to forgive oneself, that is, our main enemy. If you forgive yourself everything right and left, in the end you will become stupid and begin to live, guided only by instincts and natural needs. Is this life?

There can be infinitely many reasons to agree with yourself, following the path of least resistance. Eradicate in yourself the slightest germs of this bad habit.

9. Learn to focus in a short time

If you want to be successful, learn to manage your time. Start small: train yourself to be focused for the small amount of time it takes to complete a given task.

Having mastered this technique to perfection, you will be able to begin long-term planning. As my favorite poet said, "big things are seen from a distance."

10. Listen to Indian Mantras

Even if you are not a frequenter of ethnic festivals and have never thought about a trip to Nepal or Goa, pay attention to the national music of the country of elephants and curry sauce. Mantras are positive attitudes, listening to which and meditating, you can find peace and tune in the right way. The first thing to learn is to control the breath. When it is within your power, you can begin to comprehend more complex states - concentration on what you need.

By the way, there are many mantras. You can experiment and choose the one you like and works.

11. Leave your comfort zone

Our eternal enemy is the inner voice. If you allow it to sound, it will subtly convince you that it is right. And we know for sure that in most cases he is wrong. Try to distract yourself from it by any means known to you.

Most often, it occurs in those moments when we tend to doubt our abilities. Therefore, if you are not sure whether you will reach the end of the path, try to drown out the words of doubt with positive attitudes: “I can, I will get there, I will do it.”

12. Visualize goals. Represent Success

Visualization is a powerful tool for achieving goals. It has been proven time and again that this technique helps to kill procrastination in the bud, motivating you to succeed.

Looking to the future helps you focus on your final goals and how achieving them will affect the quality of your future life. Get a "wish board" if you want to succeed as soon as possible.

13. Give yourself some trouble

Or a lot, as long as it takes. What am I talking about? The fact is that suffering and various kinds of grief are also sources of motivation: the feeling of disorder pushes us forward, and we change jobs, move, learn something new.

Having reached a certain point of awareness of a situation that one does not like, normal person starts act. So, if you are still sitting still and prefer not to think about the problem, then everything suits you, not otherwise.

In general, you are the same wizard who can help you cope with everything. As the wise Mahatma Gandhi taught us, if you want a change in the future, become this change in the present.

14. Who dares wins

Curb your fear! Fear of something is the surest accomplice of procrastination. Just tell yourself: "No, I'm not afraid of anything, I will succeed." Repeat this often, write it down on a piece of paper and hang it in a prominent place - we already talked about the benefits of visualizing thoughts in point number 12. If you manage to gain control over fear at least once, then it will continue to work.

How to do it? Talk to yourself - everyone has done it at least once in their lives. So why not make a good, healthy habit out of it? Alone with your thoughts, you can not prevaricate and not look for excuses for your negative traits: fear, laziness, unwillingness to change something. Try to identify your problem areas and start to deal with them.

15. Work on self-discipline

To be honest, the choice is often not so great: either gather all the will into a fist today and embark on a path of change, or reap the bitter fruits of disappointment in the foreseeable future. Leaving important life issues for later is too easy and, alas, completely ineffective.

Many people know the proverb "Sow a thought - you reap an action, sow an action - you reap a habit, sow a habit - you reap a character, sow a character - you reap a destiny." Charge yourself with the right thoughts, acquire good habits, because everything is in your hands.

In general, each of us is nothing but a collection of habits and patterns. You can train yourself for absolutely everything. Use this feature of human consciousness to your advantage!

16. Scales must be correct, and deadlines must be foreseeable.

It's easy to make promises, isn't it? Many songs have been sung around the world on this topic and even more words have been said. The same applies to deadlines, deadlines, as it has become fashionable to say now. It takes at most half a minute to assign them; it can take weeks and months to complete.

How to proceed? Let's think strategically: imagine that as a punishment for disrupting your work schedule, you will be deprived of the opportunity, say ... to drink coffee for a month! Not a very happy prospect, is it?

17. Declare war on perfectionism

In fact, there is absolutely nothing good in it. First, let's look at the definition. Perfectionism is the belief that best result can (or should) be achieved. It would seem that nothing is wrong, but, thinking in a similar vein, we are infinitely moving away from the true goal, which is to get the job done - get sh*t done as they say across the ocean.

The main mistake that many tend to make is the substitution of concepts. Perfectionism has nothing to do with high quality. No matter what anyone tells us about this, the answer will be the same: time is money. Learn to manage it in the same way as an experienced commander manages his army.

18. Don't Forget to Reward Yourself

Sometimes we miss the reward for a job well done. We must not forget about encouragement, because it is one of the strongest sources of intrinsic motivation. That's why it's so important to celebrate your victories, both big and small. Arrange an extraordinary day off, please yourself with a purchase that you have long dreamed of, feel the joy of triumph!

In the end, the fight against procrastination is not easy. As Jim Rohn, a famous American public speaker and business coach, said in his book Vitamins for the Mind:

We must all experience two kinds of pain: the pain of discipline and the pain of regret. The difference is that discipline weighs ounces, while regret weighs tons.

Are you prone to procrastination? What and why do you tend to put off over and over again? Share with us your opinion and successful experience in dealing with adversity!

How often do you before giving up important project, exam, talking with parents or going to the dentist (when the tooth already hurts) find a lot of other, simpler activities that are absolutely not related to the main business? Moreover, each list of such cases and the situation is very individual and may contain quite a few items. And even if you have only one item on this list, it still interferes with a normal life. What to do? Deal with this unpleasant phenomenon.

Let's start with the very definition of the term " procrastination" - this is a concept in psychology, meaning the constant postponing of unpleasant thoughts and deeds for later.

As I said, the list of such things and thoughts is individual and can be quite impressive. There are several tips that help fight procrastination and do not require any complex actions. The main thing is not to postpone work on yourself “for later”.

1. Do one unpleasant thing for you in the morning. Of course, not immediately after waking up. And when it's time to get down to business, let the first item in your "ToDoList" be at least one minor unpleasant thing for you. For example, call a plumber or call a not very pleasant client. It's like jumping off a tower without thinking. Or approach the edge a hundred times, estimate the height, retreat, gather your courage and ... stop again just before the jump. And so on until you are pushed by someone who has already exhausted the patience to stand in line for the jump. good rule- at least a small unpleasant thing first, and your list is already one item shorter.

2. If you find it difficult to do any work several times a week, do it every day. As strange as it may sound, this rule works. For example, you need to write blog articles or fill out cards for a program. Of course, you can sit down and write the required amount in a few days. But, firstly, it is not always at hand desired material, and secondly, it will be very difficult to sit down and force yourself to write a second time in a few days (taking into account the fact that you do not like it, but you still need to do it). If you start working on it a little every day, then gradually get involved. And to sit down for this work will not be so difficult. Gradually, it will become your habit, and later you may even like it.

3. Find company for your "unpleasant affairs." Research shows that we do many things much more willingly in the company of someone than alone.

4. Make prep your essential tool. That is, collection necessary tools gives you the opportunity to mentally prepare for an unpleasant task. For example, printing out a letter, or collecting the necessary information before talking with a client. You don't have to do it today, you can postpone it. But it is quite possible that just by preparing in advance, you decide to finish this business as soon as possible and do everything on the same day.

5. Keep a List. This advice can be found quite often in the fight against non-fulfillment of tasks (in other words, ubiquitous laziness). And it works. Usually lists are made for something long-term, but it works with one-day ones too. Just write down on paper that by the end today I have to do this and that.

6. First - the most unpleasant (ladies and children - go ahead). Make sure you do one of the major unpleasant things first, and not by doing "little troubles" trying to delay the most unpleasant thing (and it happens).

7. Learn to enjoy the completion of things you don't like. Forced yourself to do what has been postponed for a month - rejoice! At least for the fact that you are such a fine fellow at home and have finally found the strength in yourself to complete a very unpleasant business. Even if you were a little sick during the execution and at the end remained bad taste. You did THAT. You are well done!

And now I would like to ask what you are starting to do to avoid doing an unpleasant thing? I, personally, start sorting things out or looking for what else I should do “seemingly necessary”, often not related to “my dragon”.