What causes paralysis?
4 tips on how you can (finally) stop procrastination
Procrastination is mistaken for laziness by many, but nothing is further from the truth. The most reluctant group are people with higher education who work in higher positions. Chronic postponement of work destroys the lives of artists, managers or doctors and can lead to burnout, anxiety disorders and depression. How can you stop procrastination once and for all?
The alarm clock will be delayed three times after spending the hour in the kitchen, in the morning they will work on social networks, and only after lunch will work begin. The diaries have to burst. Get to know each other? Then you are a typical procrastinator.
How is procrastination manifested?
A typical sign of procrastination is that the activity you are doing instead of the tasks is not charging you. On the contrary, it causes fear and deepen it. The procrastinator knows perfectly well that he is burning up several tasks and deadlines, but cannot devote himself to them.
Even postponing tasks chronically is ridiculously easy with modern technology. Social networks are just a few clicks away - and if your employer blocks them, just pull out the phone.
Procrastination is often caused by so-called decision paralysis. It's a situation where so many Tasks to comethat we literally don't know where to jump first. So we'd rather turn to the grocery store from Instagram, Facebook, or flat videos that the internet is full of.
Fortunately, modern science has several ways to combat the chronic shift in duty.
1) Divide your work into blocks
An effective weapon against decision paralysis is an ordinary pencil and pad of paper. Make sure you do write down all tasksthat you have to do the next day, Set priorities in the evening and finally, determine the exact time when the task will be carried out.
Divide your work into smaller blocks and combine small tasks (e.g. handling e-mails). Decision paralysis has no chance - the paper decides your work agenda. It can also help you with 5 rules for correct time management.
Combine the work on individual blocks with the Pomodoro technology. It was founded in Italy in the late 1980s and consists of 25 minutes of focused work followed by a 5-minute break. Let rest for at least 20 minutes after four Pomodoro cycles. With this break you can recharge your cognitive energy (see below).
You can use a number of applications to measure Pomodoro blocks. For smartphones with Android and iOS, for example, Focus To-Do: Pomodoro Timer & To Do List are suitable, on the desktop you can use Marinara Timer. Both applications are free. And if special applications don't smell you, take a simple kitchen minute.
2) Reduce noise and social networks
The biggest enemy of focus is social networks - and co-workers, who (unlike you) cannot effectively fight procrastination.
You can limit surfing on Facebook etc. at your will, but this will use up your resources for concentrated work. If the social network is not blocked directly by the employer, then your luck has to go. Disconnect your phone from Wi-Fi and data and install one of the applications on your computer to block access to Youtube, Instagram and similar portals. Chrome users have the popular StayFocused and Mindful Browsing extensions.
Try to explain your situation to those who need staff. If your arguments about the need to focus don't fall on fertile ground, then pick up the headphones. They are also ideal for open-space offices.
Headphones are a great tool for blocking out annoying noises in the office.
3) Explain why you are doing all of this
Do you know the importance of your work? No? So it's no wonder you're looking for an excuse to avoid work tasks.
Whether you understand the greater importance of your workload is directly related to your tendency to hesitate. It is not enough to know that the purpose of the report you are creating is to please your supervisors. For example, the reason for the monthly report might be to spend more on company resources and do better work for customers - work that can help them save a living.
Immerse yourself in the vision of the company you work for. How does it help make the world a better place? Even ordinary companies have their mission. E.g. Audit firms keep accounts, tax audits and consultations at a glance. In fact, they help many entrepreneurs sleep peacefully knowing they won't have to be stressed by the accounting agenda that they don't understand anyway.
Identify yourself with the company's visionin which you work. And if you run your own business, make it clear why you got involved and how exactly you make your customers' lives easier.
4) Recharge the cognitive energy
Numerous studies show that the will can be trained in a similar way to muscles. The amount of will is determined by the level of so-called cognitive energy - when you get enough of it, you will force yourself to do uncomfortable work tasks. Conversely, with no cognitive resources, you are likely to be playing the final episode of your favorite series (which may not always hurt) instead of working.
Load your cognitive Energy with targeted rest. Not by surfing the Internet, but by taking a short walk or exercising - in short, anything that gets you off the screen and takes your mind off work.
A glass of juice or a piece of fruit is also a proven recipe for increasing cognitive resources. It contains glucose, which is the brain's main fuel and (in reasonable amounts) can improve concentration.
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