Procrastination: why do you procrastinate and how to defeat the "inner saboteur"?

Procrastination: why you you procrastinate and how to defeat the "inner saboteur"..

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Procrastination is the habit of putting off important tasks to a later date, despite awareness of the negative consequences of such action. For example, I don't get down to writing a paper, even though I know that its due date is approaching inevitably. Is it laziness? no, it's an insidious habit that blocks your goals. In psychology, we explain it by avoiding discomfort - the brain prefers quick pleasure (scrolling social media) than difficult work. The result? Stress, Guilt, anger at oneself and unfulfilled dreams.

Procrastination - why do you keep putting off for later?

The most common reason is:

● Fear of failure: You'd rather not start than risk failure.

● Fear of success: what my loved ones will think and whether they will still will be there for me.

● Perfectionism: you wait for the "perfect moment" that never comes. The work must be, in your belief, because only such will deserve admiration and recognition.

● Overload: too many accumulated tasks that paralyze your performance.

How to change it? Here some strategies for dealing with procrastination.

1. Break down into micro-tasks: Instead of "write an article," start with: open a document and write for 5 minutes without the pressure of having to finish it.

2. Use Pomodoro Technique: 25 minutes of work + 5 minutes of recovery break. After four such cycles, take a longer break of 30 minutes.

3. Restrict Access or block social media profiles, turn off distracting you  notifications on your phone

4. Reward yourself: after a task - a favorite coffee or a walk. This reinforces positive habits.

Procrastination is a common way of dealing with difficult emotions: anxiety, tension, perfectionism. You know something is important, but just thinking about it causes so much great discomfort that you seek relief - if only in putting it off. For a while it gets lighter, but the price is high: guilt builds up, self-confidence falls, tasks pile up.

Why is it so hard to stop postponing?.

Behind Behind procrastination are often specific beliefs and experiences, such as:

● "If I don't do something perfectly, it's better not to start at all."

● "I'm sure I won't succeed, why try."

● "If I start, it will come out that I am inferior/worse than others."

● "I need to have more time, energy, motivation

● "Now I don't have ideal conditions.

To Added to this is fatigue, an overload of duties, and sometimes a lowered mood. W such a situation, even a simple task can seem too difficult. The body defends itself by pushing away what it associates with tension.

The result? The circle closes: the longer you put off, the more you are afraid to start, and the more afraid - the more willing you are to postpone.

Well, and you're unhappy with yourself, aren't you?

Is it possible to recover from procrastination?

Yes, but it usually doesn't help to keep repeating to yourself that "I have to finally embrace myself." The most important thing is to understand what exactly is blocking you. Is it fear of being judged? Perfectionism? Chaos in planning? Lack of a sense of influence?

Working on procrastination often includes:.

● recognition of one's own patterns thinking ("I have to," "I should," "I will surely fail")

● learning to break down tasks into small, realistic steps;

● building a softer, more supportive approach to yourself;

● looking for other ways to cope coping with stress other than running away and procrastinating.

How can talking to a specialist help?

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W During a therapy session, you can calmly look at what is happening "underneath" the postponement. W safe atmosphere you can:

● name the emotions associated with action and evaluation

● see where such high expectations of themselves;

● look for more realistic expectations and ways to plan;

● gradually build a sense of of agency - to experience that "I am able to take one step."

● learn to implement intentions: when I do one thing - I start doing the other.

W a situation when procrastination begins to control your life - hinders your work, learning, carrying out plans - talk about it in a session with a specialist. Feel free to contact a psychotherapist, conversation can be a good time to understand what is happening to you and start making changes at a pace that will be possible for you.

Barbara Baranovich CPP

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