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@ TNH
2023-11-27 19:46:36Research on procrastination has found that there are usually three causes, often interrelated:
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You are afraid of failing at the task.
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The task is unappealing.
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The task is overwhelming.
These are all incredibly uncomfortable emotions! Fear, unpleasantness, and uncertainty are all experiences we would prefer to avoid.
This task has become associated with these emotions, leading you to want to run away from it, as far as you can in the opposite direction — where there are hopefully some more positive emotions waiting for you.
Unfortunately, as every procrastinator knows, the farther you run from the task, the more those uncomfortable emotions tend to grow... and grow... and grow... until a simple task can feel downright impossible.
To start breaking the habit of procrastination, here's what to do.
First, think about what you're procrastinating on, and what of these three causes might be affecting you most. Then, use the corresponding strategy below.
Fear of failing:
Thoughts like, "How is this going to turn out?" or "What will people think if I mess up?" indicate that you're afraid of failing. You need to stop worrying about the end result and instead, focus on the task that's in front of you.
Ask yourself questions like:
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"What would success look like on this task — today?"
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"How can I do a good-enough job on this task?"
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"When have I failed in the past, and how did that help me to grow?"
An unappealing task:
Find a way to make the task slightly more enjoyable — bringing with it new, more positive emotions that can help to balance out the unpleasant ones.
For example:
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Studying? Do it with a friend.
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A scary doctor appointment? Focus on the benefit to your health in the long run.
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Cleaning your house? Put on your favorite song.
You can even promise yourself a little reward after doing the task. It's good to celebrate when you do something tough!
The task is overwhelming:
If you are overwhelmed, it is likely that you have set yourself a task that is way too big and ambitious.
If you don't know how you'll even begin to take on the task you've set for yourself, you will procrastinate on it.
Do yourself a favor by breaking the task into smaller chunks. You don't have to solve it all today; you just have to take on a small part of it.
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