Procrastination: The Scientific Secrets That Will Instantly Overcome Your Laziness!

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The causes of procrastination

Before discovering strategies to combat procrastination, it is essential to understand its causes. Several factors can cause this behavior:

  • Fear of failure: The fear of not succeeding can cause us to put off a task.
  • Lack of motivation: When we are not interested in the topic or do not see the usefulness of the task, it is difficult to get to work.
  • The distraction : External requests, such as social networks and messaging, can easily distract us from our task.
  • Indecision: Faced with several possible choices, we can hesitate and ultimately do nothing for fear of making the wrong decision.

Strategies to combat procrastination

1. The Pomodoro technique

The Pomodoro technique, developed in the 1980s by Francesco Cirillo, involves dividing your working time into 25-minute periods called “pomodoros”, followed by a 5-minute break. After four pomodoros, it is recommended to take a longer break of 15 to 30 minutes. This method allows you to stay focused on your task while avoiding fatigue and mental exhaustion.

2. Public engagement

By publicly announcing our goals and deadlines, we create social pressure that can be motivating. We don’t want to disappoint the people we are committed to. We can share our projects with our friends, our family or even our colleagues to encourage us to respect our commitments.

3. Breaking down tasks into micro-objectives

To avoid procrastinating when faced with a complex or large task, it is advisable to break it down into several steps or sub-objectives that are simpler to achieve. This way, we progress little by little towards our final goal without feeling overwhelmed.

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4. The reward after the effort

Promising yourself a reward after completing a task can be a good way to motivate yourself. This reward can take the form of a coffee break, an episode of our favorite series or even a small gift for ourselves. The important thing is to choose a reward that we want and that is in line with the effort made.

5. Positive visualization

Visualization consists of mentally imagining the achievement of our goal, as well as the benefits and satisfaction that this brings. This technique strengthens our motivation and reduces our tendency to procrastinate.

Additional Tips to Eliminate Procrastination

In addition to the strategies mentioned above, here are some practical tips to combat procrastination:

  • Deactivate the notifications : To avoid distractions, it is recommended to deactivate notifications from our social networks and messaging during our working time.
  • Create an environment conducive to work: A tidy and pleasant workspace promotes concentration and productivity.
  • Prioritize your tasks: Each day, it is important to identify the most important tasks to accomplish and start with those.
  • Set realistic deadlines: You should not put unnecessary pressure on yourself by setting deadlines that are too short. It is essential to allow ourselves enough time to complete our tasks calmly.

By applying these strategies and tips, we should be able to eliminate procrastination and regain control over our time and our lives. It is important to persevere and move forward step by step towards better management of our time.

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