Procrastination: 15 tips against Aufschieberitis

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Even grandmother taught us from childhood: "What you can do today, do not delay tomorrow!" Easier said than done - about every fifth suffers from experts according to procrastination ("adjournment", postponement). What is often dismissed as laziness can develop into a veritable disease: chronic procrastination is characterized by counterproductive, superfluous and delaying behavior.

Procrastination common among students

Since the mid-80s, scientists are researching the "Procrastination"and came to the conclusion that students in particular suffer from the phenomenon of procrastination, because they suddenly have to regulate their daily routine at the university (often alongside work) after school with a set timetable and organize long-term projects. Especially the students of the less organized humanities are affected.

Eliyahu M. Goldratt therefore called procrastination as a student syndrome. Men are more prone to procrastination than women.

Therapy or overcoming the pig dog?

In severe cases, procrastination can occur in combination with anxiety, desire for perfection, depression, boredom or fear of failure. This creates a Vicious circle: The person suffering from procrastination is helpless in the face of the ever-growing mountain of unskilled labor. Although he knows about the consequences of not completing the tasks, he is put under even greater pressure and is ultimately quite frustrated. Sometimes only behavioral therapy can lead to this dilemma.

15 tips against procrastination

But it does not have to come that far! Man is a creature of habit, and even with the habit of delaying everything, we can break by training other behaviors. We show you with these 15 rules how to break the vicious cycle of procrastination.

1. Start immediately

When you get a task or idea that you want to realize, start with it. The chance of realizing a project falls to just one percent after the first three days.

2. The most unpleasant task first

Start with the most unpleasant task. Habitually, that is the longest delayed out. However, if you have mastered it as your first task of the day, the following work will not seem so bad.

3. Divide work into appetizers

Make a small task out of a mammoth task. Otherwise the work seems overwhelming and insoluble. Focus not only on the seemingly endless path, but keep an eye on the goal.

4. firm will

Use the power of thought! An idea consolidates with the frequency. Keep telling yourself that you can do it instead of thinking, "That can not be ..."

5. Forget perfection

Stop being perfect. As a result, you get bogged down and finally step on the spot. Instead, focus on the essentials.

6. Praise yourself!

Praise instead of doubting. Honor partial successes. Praise leads to motivation and strengthens confidence in one's own powers. This actually increases performance.

7. Your own rhythm is important

Take note of your body rhythm: Every person has their own rhythm. Whether we are late sleepers or early risers determine our genes. Instead of fighting against it, you should try to complete difficult tasks in your personal performance phases.

8. Avoid interference

Do not be distracted. Try to avoid interference, be it from colleagues, the phone or your own distracted thoughts. Just try to concentrate on what you are doing.

9. Set time limit

Set a time limit. The more time you have available for a project, the longer you will need for it. However, without improving the result, as the focus is not limited to the essentials. If you predate a delivery date in the calendar, you will gain additional correction time.

10. pressure by others

Integrate your environment. As everyone knows, shared suffering is half suffering. Not only teamwork makes the postponement difficult; Anyone who reports to colleagues and friends about his intentions creates an external pressure and thus a new incentive.

11. Do not lie to yourself

Be honest with yourself. Are you just making an excuse to postpone something, or is something else really more important?

© istockphoto, PeskyMonkey

12. Prioritize

Distinguish what is important according to importance. It is best to use a list to plan in advance which tasks have the highest priority and thus have to be done first. But also stick to this plan.

13. Break planning

Stay realistic in your task planning. Do not be too busy and plan to take breaks. Take these breaks also for regular sports. Yoga, jogging or Pilates are ideal for getting away from stress.

14. Recognize your own achievements

Be aware of your achievements and strengths. This is more effective than spending your energy fighting your weaknesses.

15. Welcome tasks

Accept work as part of your life. Try to not only view your job as a chore, but take the opportunity to actively shape it. Trick out your thoughts by telling yourself that even the most boring tasks are terribly interesting.

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