Do you fall into the “I haven’t done yet” category? Are you putting off your target goal until tomorrow? Do you procrastinate about procrastination? If you are looking for answers to these questions, we’ve got you covered! Here are some strategies to employ when you are procrastinating.
Before we begin, let’s discuss how important it is to understand how procrastination works and what hacks or tools we can employ to reduce it and increase arousal levels and productivity. First off, procrastination and laziness are not the same constructs. Both these terms are understood almost always interchangeably.
The literal meaning of the word procrastination is “to put off until tomorrow”. Why do we do it? The reasons are not mere sluggishness, a lack of self-control, or a lack of discipline. Ask yourself why when you say, “I don’t want to avoid or delay the work, but do it anyway. The answer is: According to researchers, the underlying issue is “emotional dysregulation.” When we are exposed to exceedingly stressful situations or anxiety-provoking events, it acts like a burden or pressure in our minds, which is why we try to avoid the tasks or work we know we have got to do.
It is a functional delay behavior and has nothing to do with poor time management skills. The pomodoro technique is one method that has been found to be a very helpful tool in reducing procrastination:
Francesco Cirillo made the discovery of the Pomodoro technique in the 1980s. It is also referred to as the “25-minute chunking” method. Divide your task of the day into chunks depending on your priority list. Concentrate on the task for just 25 minutes if you are unable to sustain the task for long. Here’s the steps:
Step-1: Pick a task
Step-2: Set a 25 minute timer
Step-3: Involve yourself in the task
Step-4: Take a 5-10 minute break
Step-5: Increase the duration of pomodoro after 4-5 pomodoro’s.
Step-1: Pick a task Step-2: Set a 25 minute timer Step-3: Involve yourself in the task Step-4: Take a 5-10 minute break Step-5: Increase the duration of pomodoro after 4-5 pomodoro’s.
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