Tomorrow, tomorrow, not just today
Everyone knows the phenomenon: For the one or other object, a call or a really important work you can pull themselves together not easy. But no problem, then check only just your emails, make even a quick coffee or devote themselves instead to learn to examining the thorough housecleaning. Every now and again this is a completely normal behavior. More and more people, however, develop a lasting procrastination. The phenomenon, known as procrastination, may even molt to a serious disturbance.
Possible causes for procrastination
The causes of chronic procrastination can be both harmless and questionable. For most people it touches simply the wrong time management , poor organization and perhaps a little human laziness. In others, the reasons for procrastination are in character: Impulsive people get distracted quickly and therefore added “boring” activities like on. The fear of failure can be a reason for postponing. In some cases, however, lies a depression behind the problem and the person should definitely go to mental health care. What exactly your individual causes of chronic postponement of tasks and activities of the to-do list are, you must find out for yourself. For this you need a high degree of self-reflection, willingness to change and criticism. Ask perhaps simply once your friends and family how they perceive you and what they think, what the procrastination could be.
Eliminate bad habits
If you have come to the conclusion that your procrastination bad habits underlie simply, you can immediately start to work on themselves. You are so way not alone, because in a published at Statista survey, 26 percent of respondents said that procrastination is one of their bad habits. The procrastination was thus in first place and before the sporting laziness, smoking or poor nutrition.
A quarter of Germans suffer accordingly her about the procrastination. But why? behind mostly stuck to one or more of the following factors:
- no or poor time management
- wrong organization
- concentration problems
- no or the wrong setting priorities
- Fear of failure
- Undervaluation of their own performance
- Aversion to the task
The last point is probably the most common. Each of us has finally those activities that simply are not fun. If they are then not so much, they are put off for days. Many people would now call a grin housecleaning or the tax return. And so a little laziness may yet be time, right? At work, however, a chronic procrastination can be a real problem. This fact creates a vicious cycle of unfinished work, dwindling time windows and internal stress. So what can you do about it, heart uschi quoted in job important tasks always on?
Tips and tricks against procrastination
1. Practise in self-reflection
As mentioned earlier, you must first discover your individual causes of procrastination, to fight them successfully. Note So that you procrastinate again a task ahead, ask yourself just once, why? Why do not you dare approach the task? What do you object to? Why do you feel stressed? Depending on the day and situation very different reasons may be behind the procrastination. So you are now maybe just tired, a little sick and felt not enough energy for such an important task. The next day, however, it is the object itself, which you resent.
2. Banish the deflection
The deflection is the greatest friend of procrastination. Banish therefore all possible distraction sources from your work environment. For example, load the smartphone to the side, close the Internet browser and turn off the radio. What ever it is that seems to distract you again: Get rid of it! And that’s not even possible to exert yourself in consequence. The coffee you can descale even later. You will see with time makes it is always easier to not get distracted.
3. Set priorities right
In order to prevent the diversion, you should pre-create a priority list. Arrange all required tasks in order of importance and set it firm but realistic deadlines. Then work the list of important to unimportant from – without exception. Incidentally, it is not necessary to make this plan very tight and thus unnecessary to put yourself under pressure. If you adhere strictly to the priority list, you can easy and without stress execute all important tasks sequentially. The stress often arises only from the knowledge that the really important tasks still pending and the time it is getting shorter.
4. Reward yourself
What would motivate you to play a role in attack? For most people, working as a reward system. But sure not to wait for the praise by the boss or the receipt of money at the end of the month: Reward yourself after work need yourself you finally know best what you really brings joy.. Say, for example:
- When I have finished this task, I do earlier Feierabend
- After that phone call, I do not begrudge me a coffee
- After housecleaning I watch two episodes of my favorite series, then put your feet up
So a reward system works equally well in any area of your life, not only at work. Try it out!
5. Stay realistic
If your priorities and objectives set and create a to-do list or a daily schedule, always: Stick with it realistically. Bear in mind that you will need for each task usually twice as long as you take the time being.To schedule such a buffer time therefore necessarily and you will notice that the perceived stress subsides.
6. No more multitasking
In this day and age more and more people tend to constant multitasking. At the meeting, the e-mails are checked at the same time via smartphone and during the telephone conversation, you can write a shopping list. But multitasking is the biggest enemy of your concentration and thus your time management. The more concentrated you namely work, the faster you’re done and will assist you in the task. Therefore, turn your smartphone safely once in order to devote himself fully a difficult activity.
Check out our experience of procrastination? What helped you? When brushing the feel-good music loud untwist? Create When working to-do lists? Reward yourself even after office hours? Let us know if you are one of the quarters of Germans who are suffering from the bad habit procrastination and what have you done about it.