Any business seems important, but 5 minutes will not change anything at all. Especially since I haven’t watched or read anything interesting for a long time. I’ll unload my brain a little, gather my strength and immediately go into battle … With these thoughts, the likelihood grows that it will not be a resource received from rest that will spur work, but mats in the tube and pessimization of bonuses. And the reason for that
your laziness – procrastination.
What is procrastination really
Complete misunderstanding of the need. The body literally does not see the point in what needs to be done. If we were looking for the evil alter ego of motivation, procrastination would take its place. At first harmless, but in a neglected state it can provoke emotional burnout. At the same time, our consciousness does not see a single weighty argument to carry out the task. And that’s why.
Causes of Procrastination
The global reason lies in the great law of conservation of energy. The body does not want to waste energy on something that does not bring rewards or great meanings. Especially when you need to go through the following thorns:
Fear. Procrastination manifests itself at the moment when it is necessary to “start work”, with a complete misunderstanding of what awaits you at the end. How exactly will my task affect the life of the company? Or my personal life? I will be given an award, which is unlikely? Or will the project be returned for revision, which is much more realistic? From here fears are born: failures, condemnation, unjustified personal expectations, unjustified other people’s expectations, mistakes made, uncertainty.
Perfectionism. And there are two kinds of them. Adaptive perfectionism is when you love your job and enjoy the process of creation, experiencing cheerfulness, freshness and productivity. Maladaptive perfectionism is when you want to control every piece of your work. Something like shooting. A good shooter creates all the necessary conditions for a shot, and after pressing the trigger sends the bullet into free flight. A bad shooter gets annoyed by sounds, wind changes, a handle that is too smooth, an observer’s eye. He gets in the way of literally everything. Familiar feeling when procrastination sets in, right?
Fear of failure. Lack of faith in one’s own success and fear of achieving it. When you think about success, a worm of doubt can come out and say: “do you think this concerns you?”. And the swing of doubts begins, because of which you postpone the start further and further. And then the deadline comes, and you plow like crazy, making mistakes. For which you receive claims. And then you stand like this and think: well, yes, that’s right. Success is not for me.
Swamp. At first you are full of energy and enthusiasm. You work on the task, everything is cool. And then comes editing. Then a couple of minor errors pop up. Then at home the knee breaks under the sink. And the other day a friend borrowed money, and now you don’t have enough money. And in all this pile of errors and problems, you literally get stuck, and at some point you refuse to solve some of them. And come what may.
Is this procrastination? The cult of success and productivity winds us like a spring in a clockwork. Be efficient, your body is lying to you, laziness is the plague of the 21st century. And obediently swallowing these truths, a person indulgently treats his needs. I’ll endure it, I’ll wait, a little more … It’s one thing when, after the weekend, you are stupid at the screen, unable to collect your thoughts. And it’s a completely different matter when, after two weeks without days off, you find yourself stuck at one point at 21:00, when all the new edits are pouring onto your phone.
Each of these reasons has roots and preconditions. But the cause of procrastination is not only in thoughts. And in the state of the body.
What does procrastination say?
Pay attention to the objects that surround us. Wooden chair, stone wall, plastic cup. These things are made the way they should be. Their qualities are constant and unchanging. As long as the objects exist. Now sort through the memory of your friends. Some of them are cheerful, some are thoughtful, some are lazy. But the bottom line is that their state can change depending on the outside world and internal resources.
Our state is a resource. A resource to be happy, optimistic, joyful, productive. Without nurturing this state, one can become devastated and tired. And that’s okay. How do you feel hungry without food? And over time, it turns into exhaustion.
Procrastination is the same marker that something is not going according to plan. Like fever or nausea in case of poisoning. Does it make sense to be angry at this state? Definitely not. Should you try to avoid procrastination? Also no. It will come with a combination of reasons, the list of the most common is described above. A different approach will help here.
Refusal to fight in favor of acceptance
How dare I procrastinate? I have no rights, time and desire for this! If I procrastinate, do I need to somehow punish myself so as not to fall into this state? Wearing a rubber band on your arm and snapping yourself when procrastination seeps into everyday life? Such thoughts will lead to an even deeper sinking into the swamp of inaction. Acceptance of weaknesses is the first step to getting rid of them.
How to accept procrastination?
In fact, procrastination tells us that the brain has no desire to do anything. When she catches you in the workflow, then there is a kind of checklist of quick ways to get moving. This is not a panacea, but a kind of life hack at a short distance:
Brew coffee or brew your favorite tea with cookies. It’s always good to feed your brain a little. Pump up dopamine, get distracted, let your thoughts flow in a different direction. Ideal if you drink coffee / tea while looking out the window, looking at literally anything.
lie down. No phone or gadgets. It is desirable if the legs are raised above the head. Literally 15-20 minutes in this position will help the brain snatch more glucose and oxygen from the bloodstream than usual.
Walking or light physical activity with your own weight. Ideal if you work from home and can set aside time for a personal bodyweight workout in the middle of the work day. Only push-ups, squats, plank, abs. The bottom line is that you don’t need anything other than that.
Shower. In the process of constant work mode, we tend to score on appearance and self-feeling. 20-30 minutes of the soul certainly won’t hurt deadlines that are already burning down.
Ask to move the deadline. Asking to do this is better a few days before the X-hour. And honestly admit that you are a little bogged down in tasks. This is 1000 times better than screwing up work, or bullying yourself by flooding sleepless nights with liters of coffee.
It is strictly not recommended to play games, flip through social networks. networks, shop. All these processes work like powerful dopamine pumps. Having pumped out the neurohormone, you will see that the work has become hundreds of times more disgusting than it was before.
How to turn off procrastination. For those who scroll to the end
With a short distance it seems sorted out. And how to protect yourself from procrastination for a long time? Changing yourself, changing habits and changing your approach to life. In practice, it looks like this:
Working with fear. Journal of fears. The form is not as important as the questions you ask yourself and write down the answers to. What is happening now? What emotions do I experience? What happens if I fail? Maybe you are afraid not so much of the task as of the boss? Answer yourself honestly.
Perfectionism. First of all, when you think about the ideal project, you think about something that does not yet exist at all. And all that you have on hand is good work. It is measured in achievable deadlines, and is characterized by the “first pancake lumpy” rule. Accept the fact that the first version will always be unimportant. And just let it out. Collect feedback, improve, and here is the finished product.
Confidence in your insignificance. First, you already have intrinsic value. If you are starting the journey for the first time, then enthusiasm alone is already enough. And if you worked with similar projects, then you have experience, and this is not khukhr-muhr! And, no matter how “successful-successful” it may sound – keep a diary of achievements. Write down anywhere that you managed to do in a day. Even if it’s 1 item. These notes = your arsenal in the fight against doubt.
The list of infinite tasks is solved by their categorization. Something is shelved, but something needs to be done right now. But move some things to tomorrow, or the afternoon. And remember, set reasonable deadlines. Give yourself time to complete tasks. And notify the people who set tasks.
How to distinguish procrastination from exhaustion? Yes, very simple. If you want to throw your computer out the window, run another skating rink, watch a movie or flip through a tape, then this is procrastination. And if you don’t want shit, and you don’t think shit, just to fall and fall asleep, then yes, this is exhaustion. And in this case, you definitely need a healthy rest.
Proper nutrition for the central nervous system and brain. Given the intensity of life in the modern world, this has literally grown into a necessity. And there are different options here: you can experiment with individual drugs, such as racetams, dmae, GABA, or look for ready-made complexes..
Procrastination is a symptom. There is no point in jamming it, otherwise the answer will arrive much faster. And it will not just be a slight apathy, but literally a feeling of smearing and complete exhaustion. To avoid this, it is important to listen and hear the body and brain signals. To use the resources of your biomachine more efficiently.