Ten Ways to Overcome the Habit to Defer Things


Héctor García

When you have a task that you have to do, you may be ' procrastination ' by just checking the SNS, reading a book or watching TV. The habit of delaying things is not simply confusing in 'defeatedness' or 'characteristic', and a topic that is well studied in cognitive psychology in recent years. Overseas Media Cognition Today introduces 10 ways to prevent such procrastination.

Regulate Them To Stop Procrastinating! | Cognition Today

In the first place, it may be described as 'the time is not being managed', 'lazy', 'will be weak', etc. as to why people postpone things, but it understands the postponement of things Cognition Today claims that it is not

According to a survey (PDF file) published by the University of Sheffield in 2013, people tend to postpone what they have to do if they fail to control their emotions. In addition, low self-esteem and lack of confidence may trigger all things offensive. Some studies have shown that poor emotional management and mental health can lead to a postponement of behavior.


Phoebe Inna

So, to overcome the habit of delaying tasks, Cognition Today offers 10 different approaches to how you can control your emotions and mental states.

◆ 1: Deal with anxiety that you already know about the task
When completing a task, you need to be aware of the anxieties that you can recognize at that point. In some cases, you may not be aware specifically of what you are anxious about, just by having vague anxieties. You need to delve into your feelings in order to be aware of your specific anxieties.

◆ 2: Relieve aversion by giving a hand to the task being postponed
By assigning many values and meanings to tasks that are running away, it is also effective to make tasks easier to touch. For example, if you have postponed a billed payment despite having enough money, Cognition Today says that you should try to 'log in to the payment page first' I insist.

by Katy Warner

◆ 3: Create a to-do list or road map
You can prepare your mind by making preparations for the work. If you create a to-do list that summarizes what you need to do, or a roadmap that summarizes your overall plan, you may find that your feelings go in the direction of the task. To create a to-do list, use the following software.

Free to-do list 'todometer' which can keep track of task achievement rate at a glance with meter display-GIGAZINE

◆ 4: Stretch for relaxation before going to bed
Before going to bed, you can refresh your brain by doing stretching, yoga, deep breathing, meditation, and more. According to Cognition Today, if you can refresh your brain, you will be able to proceed with tasks the next morning, gaining confidence and not disturbing your sleep due to procrastination.

◆ 5: Try to get proper sleep
Research has also been reported that postponement of things can be improved if sleep deprivation is eliminated. Before going to bed, you can access Twitter or YouTube with your smartphone from the bed and stay up late, etc., identify and eliminate the causes for delaying to go to sleep, and improve your sleeping habits to postpone procrastination. There is a possibility of overcoming.

It is research results that it is possible to improve things by eliminating sleep deprivation to 'protract things' just by doing things-GIGAZINE

◆ 6: Change the habit of doing unconsciously
It's possible to postpone things on a daily basis that the act of procrastination itself has become unknowingly customary. For example, the act of 'checking SNS' is performed unconsciously like 'wipe nails', etc., but it is used reversely to change habits and perform unconsciously productive actions. It is good if it is done.

You can use the habit of delaying things to do to increase productivity-GIGAZINE

◆ 7: Use an emotional self-control strategy
Psychologists Matthias Berking and Brian Whitley have encouraged the following four methods of 'Self- Regulation Strategies for Emotion' in the book ' Affect Regulation Training '.
Select a task to postpone.
・ Consciously bring disgust and negative feelings towards the task.
・ Autonomy to bear negative emotions such as boredom, fear of failure and judgment.
Control their own emotions in a structured way. Tell yourself that you are strong and resilient and resilient.

◆ 8: Do mindfulness
Mindfulness, which focuses attention on things that are happening to ourselves now, has the effect of controlling emotions and reducing stress, and promotes autonomy through cognitive, behavioral, and emotional pathways. Cognition Today claims. However, there is a clear opinion on whether there is a positive effect on mindfulness, and studies published in 2018 suggest that “mindfulness may, in turn, reduce work motivation”. You

Mindfulness Meditation Shows Potential to Lower Work Motivation-GIGAZINE

◆ 9: Forgive me past delinquent
It is also effective to postpone tasks in the past and forgive yourself in the past who has been guilty, stress and anxiety. Tolerability to oneself is asserted in a paper published in 2010 to reduce negative feelings towards oneself and to reduce the possibility of putting off similar tasks.

◆ 10: Managing time using pomodoro technique
The Pomodoro technique is a process of repeating intensive work and rest for a short time, and constantly concentrating on work to increase productivity. For example, if you try to do a big task at a stretch, productivity will fall in the second half and efficiency will deteriorate. However, for example, if you divide the work into “25 minutes of work → 5 minutes of rest” and work by 30 minutes, it is possible to increase efficiency by repeating concentration for a short time. In fact, there are also reports that 'the performance of work has improved dramatically by practicing the pomodoro technique'.

What has been understood from the two-year trial-and-error record of raising productivity using the Pomodoro technique? -GIGAZINE

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