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Understanding The Psychology of Procastination:Strategies to Overcoming Delayed Actions



      Trouble persuading yourself to do the things you ought to do or would like to do?

     Yes, we are all guilty of it, putting off tasks and responsibilities until the last minute due to lack of motivation, distractions, or poor time management. When we procrastinate, we find ourselves performing trivial activities instead of working on important, meaningful tasks. 

     Procrastination refers to the act of delaying or postponing tasks often knowing that doing so may have negative consequences. 

   Recent studies have shown that people regret more the things they haven’t done than the things they have done.In addition, feelings of regret and guilt resulting from missed opportunities tend to stay with people much longer.


    Procrastination is often linked with psychological factors such as fear of failure, perfectionism, feeling overwhelmed, distractions, low self esteem, lack of motivation and and difficulty managing emotions. It can also be a form of coping mechanism to deal with anxiety or stress.


In most cases, procrastination is not a sign of a serious problem. It's a common tendency that most people give in to at some point or another.    

   Why do people procrastinate?

      Willpower is often perceived to be the leading cause of procrastination , decision paralysis, lack of self discipline and ignoring the value of time  but it is mainly our intrinsic motivation that helps us to overcome the habit of putting things off on daily basis. 

    Behavioral psychology  research has revealed a phenomenon called “time inconsistency,” which helps explain why procrastination seems to pull us in despite our good intentions.Time inconsistency refers to the human brain to value immediate rewards more highly than future rewards 

     Here are some strategies that helps overcome procrastination

  •   Break tasks into smaller steps: Divide big tasks into smaller, more manageable ones that feels less overwhelming. It's easier to get started when you have smaller goals.


  •   Set Deadlines: Clearly defines what needs to be done and  assign specific deadlines to your tasks to create a sense of urgency and accountability.


  •   Prioritize and plan: Make a to-do list and prioritize tasks based on importance and urgency. This helps you stay focused and organized.

  •   Eliminate Distractions: Minimize distractions by turning off notifications, using website blockers and finding a workspace that promotes concentration and productivity.

  •   Find Motivations: Identify the reasons why completing the task is important to you, share your goals with and accountable partner who can help you stay motivated and visualize the benefits and rewards that come with finishing it.

  •   Use the Time Management Technique: Technique like the Pomodoro technique Break your work into 25-minute intervals with short breaks in between. It helps maintain focus and prevents burnout.

  •   Identifying and Addressing Underlying Issues: Reflect on the reasons behind your procrastination and address any underlying issues such as fear of failure, perfectionism and lack of motivation.

  •   Reward Yourself : Establish a system of rewards for completing tasks and reaching milestones to reinforce positive behaviors.

  •   Seek Support: If procrastination is significantly affecting your life or mental health, consider seeking support from a therapist or counselor who can help you develop coping strategies. Share your goals with a friend or family member who can provide encouragement and hold you accountable.         
       The best way to understand this is to imagine you have two selves:your Present Self and your Future Self. When you set goals for your Present Self like studying everyday or losing weight etc , you are actually making plans for your Future Self .  If you can overcome this fierce enemy, you will be able to accomplish more and in doing so better utilize the potential that life has to offer.


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