Mental Disorders

Procrastination. What is it, how to fight, to get rid of win. Tuchman scale of procrastination, laziness causes, methods, techniques, books, John Perry, Peter Ludwig, Tim Urban

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In psychology, there is such a term as procrastination, which many face. This situation, when things that you need to perform consistently postponed for tomorrow. At the same time the next day they are not carried out, and again postponed.

Moreover, the objective reasons for this, each person finds themselves their reasons. This phenomenon has a negative impact on the lives of many people. With this it is necessary to fight and make it pretty easy if you follow some rules and procedures.

The content of the article:

  • 1 What is procrastination?
  • 2 The causes of the syndrome
  • 3 risk group
  • 4 danger habits
  • 5 Pros and cons of procrastination
  • 6 Methods of dealing with procrastination
    • 6.1 Create to-do list, and include not only the "usefulness" in it
    • 6.2 Ask someone to act as a controller
    • 6.3 Remove from sight all but the most important task
    • 6.4 Find your company to the nastiest Affairs
    • 6.5 Do not leave the room for maneuver of procrastination
    • 6.6 Plan a vacation from business
  • 7 The most effective technology to combat procrastination
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    • 7.1 Psychological adjustment
    • 7.2 Structuring and perseverance
    • 7.3 Fighting without disruption
  • 8 Books that help in the fight against procrastination
  • 9 Video of procrastination

What is procrastination?

In simple terms, procrastination - it is a constant desire to postpone the case the next day. Moreover, regardless of the type of cases, whether they are domestic or work, or is it a need to adopt solutions.

The more difficult and unpleasant task you must perform a man, so a longer period it postponed, and instead performed other more important things to do, or just the time spent wasted.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

Most often with a similar problem faced by the students. Almost 80% of pupils postpone writing course and diploma works, and then in the last few days does not sleep at night, and all the time spent on the job.

Over time, the situation is similar in the workplace, where there are certain implementation deadlines, and employees are doing everything at the last moment, the so-called "deadline". With prokrastinitsiey in such cases it is possible to successfully fight a little after correcting your approach to life.

Procrastination, to deal with a hard, it is less common, and is a serious psychological abnormalities. In such cases, people are constantly pulls even the most simple things, such as brushing teeth, eating, sometimes even going to the toilet. This problem requires professional assistance.

If such a situation does not fight, can develop a deferred life syndrome, when everything is debugged on a case then, even the most important life goals and plans.

Very often, when a person is aware of the problem, but do not fight it, because of what develops more complex psychological illness. The patient is constantly in a state of stress, has a sense of guilt and a sense of worthlessness.

The causes of the syndrome

Procrastination, which is necessary to deal with, can be caused by many factors. Often the main reason - a lack of motivation. The man is simply not interested in having to perform any activity.

He believes such work meaningless, so either debug it, or perform other, more interesting. Moreover, the motivation may be present at the beginning, but over time it just kills routine.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

Sometimes the problem lies in the usual laziness. Some people are workaholics, who are able to all the time spent on the task. Some on the contrary, prefer to have more rest and not to strain.

Frequent cause is also the fear and uncertainty currently. When a person is afraid that he did not get the result of the work will be negative, it will subconsciously postpone the execution of any task.

There are opposite cases where the problem is self-confidence. A person can be considered, in any case and at any time it is quick and easy to do the right job.

Rarely, but there are times when procrastination is associated with perfectionism. Task Completion is delayed due to the fact that it is considered performing certain conditions are not ideal to get started, or those that may hinder the implementation of its ideal.

risk group

You can select a risk group - people who are more likely to develop this syndrome. First of all these are people who do not have a strict daily routine. They can sleep until noon, lying in bed for a long time, do not observe the permanent diet and do not have a hobby.

Given this description, it should be noted that the risk group includes students and to a lesser degree students. school-age children still have a certain degree of control on the part of parents.

This becomes an additional motivation to perform tasks. Students often visit some sports clubs and amateur clubs, which also develops discipline.

Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books
The results of the survey among students on procrastination

Students same, especially those who live apart from their parents, can absolutely stop yourself discipline. Midnight gatherings, absenteeism pairs, alcohol parties, unstable power supply - all this violates the regime of the day, eventually leading to the development of procrastination.

If time does not take himself in hand, the problem does not end with graduation and have been going on in the workplace. the problem is solved when a family is often when a person is responsible not only for himself but also for native people.

danger habits

Assess the risk of this syndrome is quite difficult. Many believe that on the contrary it is not dangerous, and more beneficial to man. But if you want to achieve in life certain goals, procrastination can become on this road and seriously interfere.

The main danger of the habit to postpone the case until later is as follows:

  • health decline - a person can seriously give in to his colleagues, classmates and fellow students;
  • finance loss - People who suffer from procrastination, often lose income and jobs, and may remain unemployed for a long time;Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books
  • deterioration in performance;
  • loss of concentration;
  • Lack of time - despite the fact that jobs are not executed and deposited, free time does not become longer, on the contrary, it is filled with meaningless things;
  • exposure to stress and the development of the doldrums - stress develops due to the experiences that the work is not carried out, and is amplified at a time when jobs are running on a tight schedule, with the loss of sleep and proper diet.

Pros and cons of procrastination

Procrastination, which deal with many unsuccessfully try yourself, not only has disadvantages.

The advantages include factors:

  • performed only important tasks - often the person himself loads unwanted jobs or received from such authorities. If they do not perform, then there is no negativity will not be, so why burden yourself once again;
  • focusing - is that people with this syndrome more effective for colleagues as more focused on one task;
  • the ability to rake "blockages" - when a person is constantly doing work at an accelerated rate and in a stressful situation, he produced by certain habits, allows you to quickly and easily solve all of a sudden caused the problem;
  • possibility of rest - each person is different, and different rest period every need. Some people prefer to constantly alternate his work, and some emit large amounts of time on the job, and then long to restore power.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books
  • ability to raise efficiency - carrying out the work in a short time, it is required to constantly seek more efficient methods for solving problems to accelerate the achievement of results. This greatly helps not only in work but also in life.

Methods of dealing with procrastination

Procrastination, to deal with a very hard, can develop in different people in different ways, therefore, it requires an individual approach to solve the problem. Without wishing to be corrected is not got nothing, and every effort will be even.

It is worth remembering that even if successfully overcome procrastination, without constant self-control, she could return. There are several methods of fighting that are most effective in the complex, and the execution of which a time can bring the desired result.

Create to-do list, and include not only the "usefulness" in it

This is a basic rule, you can not begin to do things that are not. We need to clearly structure their job, and it is better to draw up a detailed list. Better to start with the global objectives, which are then broken up into smaller and smaller.

Of course, the very task of drawing up such a list can be debugged for later, but need to pull myself together and make this important first step. Do not be ashamed to record even such things as cleaning teeth, watering flowerpots, ventilate the rooms and the like.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

They are very easy to perform, it will go to the more complex. And most people get great pleasure from deleting items from a list, and the more such points more, the better.

To this process was pleasant, include a list of the best not only duties but also pleasant things. Procrastination, unfortunately, negatively affects not only the efficiency, but also the effectiveness of rest. People with this syndrome spend time just to idleness, they rarely meet with friends, attending events and actively rest.

That's too bad, because the evidence of neglect of the problem. The list should include watching a movie, reading interesting books, meeting with friends, a date in the cafe, and many other things. This will strengthen the body, to receive pleasure and inspiration to perform unpleasant, but very important tasks.

Ask someone to act as a controller

After compiling a list of cases can only fulfill them. Control yourself very hard, always wants to give up some tasks, delete them from the list and forget, citing a lack of time or lack of significance.

To avoid this situation, it is best to find a human controller, which will closely monitor the implementation of all the cases from the list. It should be a very responsible person who is able to control not only his life, but the life of a loved one. Appeal possible for someone of parents who always want only the best for children, wife or husband, or to a close friend.

This should be the person who is able to deal with other people's whims and resistance. If a person has agreed to help, you need to treat him with respect. It is very easy to fall out when others are forced to do not want to do.

Remove from sight all but the most important task

Many people make a big mistake, believing that if they started to work, it is already done. In fact, very often the work ends in the beginning. There are other, more interesting things that are very distracting. From this it is necessary to get rid of and strictly focus on one task, to abstract from external influence and to limit itself in time.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

Limiting essential and it must be strict and compressed frame, not allowing to lose concentration. You can also come up with own punishment, if during this time the task fails. Such punishment should bear the benefit, it is, for example, may be cleaning the apartment and cooking dinner.

The most difficult work on the computer when distracting social networking, games and other online services. If the work is not connected to the Internet, it is necessary to turn it off, change the passwords on those that are hard to remember, write them down on a piece of paper and hide.

Before you start you need to get out of the social networks and to enter only after the operation. By the way, the rejection of social networking is a great punishment for failure to comply with the robots.

Find your company to the nastiest Affairs

There is a saying "together and beat the hell is not afraid," it is great to deal with procrastination. Perform nasty things better for themselves in the company of someone in the first place, it allows you to maintain and motivate each other to brighten boring time and make no retreat from the goals.

Not all tasks to be performed in the company, as some only require an individual approach. With friends should do sports, jogging, going to the pool or the gym. Also, all the household chores to perform better in the family.

It has many advantages, work done faster, more fun, and it brings people together. Now a lot of couples faced with the problem of lack of time for communication, and that working together can make up for this lack.

Do not leave the room for maneuver of procrastination

In the struggle with procrastination can not give yourself a path of retreat. Among the tasks must be approached in such a way that it was the only possible scenario. There is a great method.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

You need to allocate a specific amount of time, for example, 2 hours, and decide for yourself, or do business or simply spend this time looking at the wall. With these two options, in any case preferable to the job as easy to look at the wall quickly get bored.

This method is very effective if its rules are strictly observed. Over time, this will become a habit and unconsciously people will do useful things rather than just pointless to sit.

Plan a vacation from business

Rest should be paid no less attention than work. If not used to overload yourself, the body and mind can not stand, people simply lose motivation and give up.

Therefore, it is important to constantly do a reboot. Many people believe that just lying on the couch, or sitting at the computer, they rest. In fact it is only a physical rest, but not psychological. Psychological fatigue is the cumulative effect of the property, to get rid of that is needed leisure.

This holiday is important to plan in advance, it should be varied and fun. Even banal walk in the fresh air helps quality rest.

The most effective technology to combat procrastination

Fight procrastination began long ago, so we already know a lot of techniques, among which you can choose the best and most appropriate for themselves. Do not ignore the scientific method, they are tested in practice and really help. The main thing is not to focus on one technique is better to combine them, which will help you find the best method.

Psychological adjustment

Psychological adjustment - an important stage of work on oneself, that it should give the necessary impetus to the beginning of the struggle. If the lazy habit has been formed, with no desire to fight it, and can not be adjusted.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

Several techniques can be distinguished:

making sense Each even routine work needed to make sense of, even by cleaning the apartment you need to have fun, take it to be as a rite of purification. You can perform this kind of work with music or with a loved one.
Protection against failure You need to be prepared that the result will be negative. It should be taken with humor, and take this as if a failure has occurred to someone else.
rugby method The essence of this method lies in the fact that the unloved work should be seen as an enemy that must-win and spend it on all the forces.
Creating rituals This method is unique and not everyone is fit, but quite effective. Before you start, you can listen to your favorite songs, push-ups from the floor, watch for a while passers-by on the street. This helps to tune in to the job and become the abroad, after which you can not retreat.

Structuring and perseverance

It is very important to be able to separate work and leisure, which should develop perseverance and concentration.

The most effective methods are those methods:

  • tomato technique - for it is necessary to have a timer or alarm clock. The whole work is divided into periods of 25 minutes of active assignments and 5 minutes of rest. During operation, you need to write down all the factors that are distracting. After two hours of work can make a big break and analyze all this;Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books
  • more specifics - all tasks should be clear and limited to specific frames. This will not leave escape routes;
  • a Given - a list of tasks to be performed accurately, it should take into account all to do but sit back time;
  • rapid onset - many choose to deal with procrastination, but a lot of people did not begin to do it, constantly putting off the start. Of course, you need to prepare for work on oneself. But any training will be useless if the job does not start;
  • habit forming - to give up work in the middle of the path can not be, you need to define a certain time frame, it is better not less than a month, during this time to develop a habit, and will continue to work so much easier.

Fighting without disruption

To combat procrastination need to prepare, especially psychologically. Breakdowns, tantrums, refusal to fight hurt even more. Disruption often leads to long-term depression. Man blames himself that he surrendered, nothing is able to in life and he did not get anything.

This situation is disastrous and get with it is very difficult. In order not to fall apart, use the controller method, when a close person supports and motivates not give up.

Even if the failure occurred, do not despair and continue to work. One day of idleness will not bring serious problems, but only eat it does not turn into a 2, 3 or more days.

Books that help in the fight against procrastination

If you want a deeper insight into this issue should be studied professional literature. Bring myself to read the book is quite hard, but it may be the first step towards getting rid of procrastination. If you read a few books, you can pertain set of the most effective methods for themselves.Procrastination. What is it, how to fight, to win. Scale procrastination Tuchman, causes laziness, equipment, books

Among the famous books can be the following:

  • Peter Ludwig "Beat procrastination! how to stop postponing things until tomorrow ";
  • Neil Fiore "Easy way to stop to postpone things for later";
  • Es Jay Scott "New Year procrastinator";
  • Eileen Levy's "procrastination and self-sabotage";
  • Greg McKeon 'essentialism'.

Pokrastinatsiya dangerous phenomena of our time. Due to the development of the syndrome of people severely affected, often lose their jobs, relationships, and health. Many are not aware of the problem, so do not start to deal with it.

But this should be done using several methods, and time per month, you can change your life for the better. The main thing is not to deceive themselves, to recognize the problem and deal with it to the end and do not throw work in the middle.

Registration of the article: Mila Friedan

Video of procrastination

6 triggers prokastinatsii:

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