We actually know exactly what is good and right for us: going to a Spanish course. Or finally do the tax return. As I said: actually. Because instead of putting good intentions into practice, we clean the bathroom or call mom – alternative activities that are less annoying than the tax forms. We like to put off things with an unpleasant aftertaste. But not only them. Sometimes we even postpone our dreams. Isn’t it high time to wake up?
Table of Contents
5 strategies against procrastination.
Developed by trainer Sigrid Engelbrecht from Bayreuth
1. Get an overview “There is so much going on this month.” Limit yourself to three to four important projects that you want to work on.
2. Eliminate fog “The project seems unmanageable.” Break down the task into “little bits”, e.g. B. in daily portions! This gives you an overview and motivates you to persevere.
3. Start on time “I’d rather wait until I’m in better shape.” Set a time to start and stick to it! Because you will probably never get into the right mood for the tax return.
4. Fight off inner impulses “I should have a quick look on the internet again. Or make a quick phone call beforehand.” Write down these little distractions. So you have your head free to work. You can reward yourself with it during the break.
5. Pull yourself back in a friendly manner “Today I got bogged down again.” Forgive yourself for the slip-up, but continue to follow your new working style consistently. This is the only way it can anchor itself in the brain.
Don’t deny inner procrastination, but recognize it
Those who procrastinate postpone activities that would help them advance. “In the case of chronic procrastination, the so-called procrastination (lat. procrastinatio: adjournment, from pro = for and cras = tomorrow), there are basically two different types: avoidance postponers and arousal postponers,” explains psychologist Hans Werner Rückert from the Free University of Berlin. The avoidant shies away from effort. But not only. He also puts off decisions to protect himself. This is due to self-doubt or a penchant for perfectionism. He fears his work might not be good enough. That’s why he puts them off until he can finally say: “It wasn’t possible in such a short time.” He doesn’t want to appear as a failure. He prefers to be told that he didn’t make any effort. Sometimes he postpones decisions for fear of success. He would like to take the next step in his career. But promotion doesn’t just mean more recognition and money, but above all more responsibility. Is all this worth the trouble? First wait. “The arousal postponer, on the other hand, has other motives: he basically does everything at the last minute because it gives him the kick that he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline He would like to take the next step in his career. But promotion doesn’t just mean more recognition and money, but above all more responsibility. Is all this worth the trouble? First wait. “The arousal postponer, on the other hand, has other motives: he basically does everything at the last minute because it gives him the kick that he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline He would like to take the next step in his career. But promotion doesn’t just mean more recognition and money, but above all more responsibility. Is all this worth the trouble? First wait. “The arousal postponer, on the other hand, has other motives: he basically does everything at the last minute because it gives him the kick that he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline but above all more responsibility. Is all this worth the trouble? First wait. “The arousal postponer, on the other hand, has other motives: he basically does everything at the last minute because it gives him the kick that he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline but above all more responsibility. Is all this worth the trouble? First wait. “The arousal postponer, on the other hand, has other motives: he basically does everything at the last minute because it gives him the kick that he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline which he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both arousal and avoidance delays build up fear, which means the brain releases stress hormones (cortisol and adrenaline). If the problem is then off the table, e.g. B. just managed to make the deadline which he would never have achieved with well-planned work,” says Rückert. When someone talks about how they just jumped on the train, it even makes you tingle while listening. Both the arousal and avoidance delay builds up fear, ie stress hormones (cortisol and adrenaline) are released in the brain. If the problem is then off the table, e.g. B. just managed to make the deadlineSuddenly after stress . Breathe easier. First of all.
realize resolutions
What have we not already planned and then put off again: do more sport, eat healthier or drink less alcohol. Because it doesn’t exactly promote health. We know that. But is that why we change our behavior? Rather not. Real willingness to change often only arises through suffering. If I e.g. B. wake up at night because alcohol promotes falling asleep, but affects the quality of sleep itself. Anyone who clearly feels, “Now I’m feeling worse”, even gives up old habits. But mostly we are fine with it – at least at first glance: A glass of red wine at the end of the day relieves us. A nice feeling and thus a positive reinforcement of our behavior. Why change anything? We put aside the fact that drinking wine to reduce stress has become a ritual and think we could also omit it. Indeed? This is most likely to succeed if we establish a new after-work ritual that is just as relaxing. Maybe yoga, a little meditation. The main thing is that it makes us feel good. Because we have to couple resolutions with positive emotions so that they become reality.
Clarify conflicts instead of making them a life issue
“Some people are in love with cozy misery. As if he shouldn’t be happy,” says gestalt therapist and philosopher Dr. Mathias Jung. And so he remains in a broken marriage or a nerve-wracking job. The need for security often competes with that of self-actualization. If you want more of one, you have to give up something of the other. Then the question arises: set sail and rediscover yourself on the way on stormy seas – or stay? To find the answer, we need decision support: an advisor, for example, or a test drive out to sea. Alone. What is important is a clearly defined time window in which we want to gain new experiences. After the deadline, the decision is then due.
Can procrastination make you ill in the long run?
Yes, because chronic procrastination creates stress because the problems always remain subliminally present. Stress hormones are released over a long period of time, which weaken the immune system and affect mood. The consequences are psychosomatic symptoms such as headaches or back pain. If the quality of life decreases, the procrastination behavior must be acted upon. Eg in the “Procrastination Outpatient Clinic” of the Westfälische Wilhelms-Universität Münster. Coaching can also help to learn new patterns of action. However, if there is a clinical diagnosis behind procrastination,must first be treated. Procrastination occurs e.g. B. often in connection with anxiety or concentration disorders (such as ADHD), but also with depression. The fact that depressive people so often put off something is due to their increasing lack of drive, which makes it difficult for them to put plans into action. In these cases, psychotherapy is the best way to help.
live dreams
Actually, I’ve always wanted to – as long as we don’t say that on our deathbed, a lot is still possible. “Dreams are like icebergs,” says Hans Werner Rückert. We must look beneath the surface of the water to see the depth of our desires. Maybe they are subconsciously negative. “It is important to find out whether it is really our own goal or just an idea that society has planted in our heads. i.e. we have to check the dreams for their personal meaning,” advises the psychoanalyst. Are we then convinced: If I don’t do this now, my life will remain incomplete – then it is a goal in life. And we must not postpone that under any circumstances.
Am I procrastinating too much?
To find out to what extent procrastination has become a habit, do this little test: if you spontaneously agree with more than five of the ten statements, it’s high time to think about the reasons behind your behavior.
1. I tend to get things done at the last minute.
2. Before I start anything important, I have to tidy up and do the dishes.
3. You should only do things that you are fully motivated to do.
4. I’m a rather spontaneous type and don’t like to commit myself.
5. I keep making plans to do something, but then don’t stick to it.
6. Only perfect results count for me.
7. If there are problems, I wait and hope that they will take care of themselves.
8. I often have far too much on my mind.
9. I have a hard time switching off because I always have to think about all the unfinished business.
10. I have already had private or professional disadvantages because of my procrastination.