We can all postpone the work we need to do in the tiring pace of life. People we need to call, homework we need to do, projects that need to be delivered... We can say that everyone has a tendency to procrastinate, more or less. Procrastination is one of the easiest ways to get rid of situations that force and bore a person. So, what lies behind procrastination behavior, what are the things that actually cause us to postpone life?
Procrastination behavior is the art of getting away from today. It is a habit of leaving something that needs to be done to be done later. Although procrastination brings a feeling of relief and happiness in the short term, it increases the individual's anxiety level in the long term. And the work not done causes the person to feel guilty. This is more disturbing than the trouble and anxiety that the job will cause. When this is the case, our productivity in business and social life decreases and a vicious circle is formed with repetitive procrastination behavior. As our productivity decreases and the work to be done accumulates, our emotional state is negatively affected by the anxiety of completing it.
If there has been a lot of work to be done lately. If you are busy with other things instead of the important things you need to do, and if you think over and over about what you need to do instead of taking action, it means that procrastination behavior has started to take over you.
Why Do We Procrastinate?
I. We Fall into the Net of Short-Term Pleasure
Procrastination behavior is seen frequently in tasks that are difficult to do and require time. The trouble and stress of work are postponed for a while and we get away from our responsibilities. We feel good by engaging in enjoyable activities instead of a distressing situation, even if only for a short time.
II. Internal Conflicts
Procrastination behavior is often observed when you think that you will fail at a task or that you will not be able to handle the task adequately. For this reason, not starting work at all or postponing it is seen as a solution, even for a short time. When this is accompanied by negative automatic thoughts (what if I fail, what if I cannot complete the presentation, etc.), anxiety increases further and procrastination behavior occurs. Additionally, a depressed mood may also indicate what you need to do. It may cause you to postpone the date. Sudden changes in your emotional state can reduce your productivity.
III. Perfectionism
The effort to achieve better and work or responsibilities can be postponed. Unrealistic expectations discourage the individual. Not making any attempt instead of unsatisfactory attempts gives the person relief.
IV. Parental Attitudes
Authoritarian family attitudes are among the attitudes that undermine children's ability to self-regulate. The child performs the requested task not willingly but by "pretending to do it". This becomes a habit in adulthood. Although you cannot change your own parents, you can prevent this situation from happening to your children by regulating your own parental attitudes.
V. Work Feeling Meaningless
Not doing the job with pleasure is one of the most important factors that reduce motivation. Uninteresting tasks cause increased procrastination.
VI. Lack of planning
Planning the workflow is always important. When there is no planning about where the job will start, how it will be carried out, and what is required, it becomes difficult to complete the job.
VII. Unclear Expectations
If it is not clear what is expected from the individual at the end of the job, that is, if the goals are not clearly set, procrastination behavior may seem more rational.
VIII. Indecisiveness
If it is difficult for you to make a choice, this may cause you to postpone your work. Procrastination behavior may occur in order not to take on the consequences and responsibility of decision-making.
How Can You Deal With Procrastination?
- First of all, It is important to realize this habit of yours. If you think that the frequency of your procrastination behavior has increased, if the number of tasks you need to complete has increased, if this decreases your productivity in your business, social and private life, you need to pay attention!
- Create a priority order for the tasks you need to do for yourself. Be careful to start with the tasks at the beginning of the order, rather than the tasks at the end of the order of importance.
- When you sit down to work, set a time frame for yourself. Move forward and do not get up before the time is up. (procrastination behavior may manifest itself with desires such as going to the toilet, drinking water, watching TV)
- Discover your reasons for procrastination. Think about whether the reasons are related to yourself or to the work you are postponing.
- Divide the work you need to complete into small pieces. Prefer to start with small goals instead of hard-to-reach goals.
- Get support from your social circle.
- Do not take on more responsibilities than you can handle.
> - Reward yourself after an important job.
- Set time-limited goals.
- It is always harder to complete a job that seems boring. Look for ways to make work fun. Focus on the positive effects the job will bring to you.
- Your emotional state affects your productivity. If you feel unhappy, hopeless and do not want to do anything, you should first work on correcting this situation. You should give importance to outdoor walks and exercise, and try to continue your daily routine even if you are reluctant. If you think this situation has been going on for a long time, you should definitely contact mental health experts and get support.
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