We have all procrastinated at work. Usually, we just explain it away with excuses of laziness or the unpleasantness of a task. Unfortunately, procrastination is more than just a nuisance. It hampers productivity and negatively impacts our mental health. As Dr. Tim Pychyl, professor of psychology at Carleton University in Ottawa points out, procrastination is actually a failed attempt at emotional regulation. Here are five suggestions to defeat procrastination.
Believe In Yourself
Because procrastination is linked to a poor self-image, sometimes you need to give yourself a pep-talk. Boosting your self-esteem will help you feel confident that you can successfully tackle your responsibilities. Besides, a little bit of encouragement never hurts.
Procrastination is linked to stress and anxiety. Practicing some quick mindfulness exercises can lower your stress level and decrease your likelihood of procrastination. There are many apps, like Calm and Headspace that will help you get started.
Sometimes you just need to start doing a small part of a larger assignment to get you motivated to complete a task. For example, start by organizing your materials and performing some easy duties to ease yourself into the project. This will help you gain momentum to tackle the more difficult parts of the job.
How you view your work often determines your ability to get it done. If you look at your work as an insurmountable mountain you are more likely to try to avoid it. However, if your perspective is reasonable, you will be motivated to complete it.
When you tend to procrastinate, you want to make it as easy as possible to succeed. Prepare yourself to hit the ground running. For instance, compile all your needed materials the night before. Additionally, complete any other responsibilities that might get in the way. You want to minimize any possible excuse to procrastinate.
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