How to stop delaying things for later? (part 2)
If you know that tomorrow is a day off, you will be less inclined to postpone things, because you do not want to afford such a “luxury” as a day off, busy with the decision of pending cases.
And if for you every day – a worker, and despite this work seems endless, then you always say to yourself “I have to work”. And your brain uses delaying things for later as a way to guarantee you at least some positive emotions in your life.
Divide the time
For tasks that you are putting off, I recommend using the time-sharing method to proceed with them. Here’s how it works. First, choose a small part of the task on which you can work at least half an hour. And think of a reward that you will give yourself at the end of these thirty minutes.
The reward is guaranteed after a set time (thirty minutes).
It does not depend on the significance of the results. For example, watching your favorite TV show, going to the movies, delicious food, meeting friends, walk, or whatever you find pleasant.
Since the time you spend on work is small, your attention will be paid to the expected pleasure, not to the complexity of the task. It doesn’t matter how unpleasant the task is. There’s nothing you can’t stand for half an hour if you get a good reward.
If you divide your time in this way, you will find that interesting things are happening. You will notice that you continue to work on the task for more than the planned thirty minutes.
You will sometimes be so passionate about a task, even a difficult one, that you will want to continue working on it. And before you know it, it’ll be one or several hours. Your reward hasn’t gone anywhere. And you know you’ll get it as soon as you’re ready to stop.
Once you start working, your attention shifts from worrying about the complexity of the task to completing that part of the work.
Once you decide to stop, get your reward and enjoy it. And plan another thirty-minute stretch of work with the appropriate reward.
This will help you to associate pleasant emotions with the task, because you get a reward for your efforts.
Long-term work on unclear and long-term goals does not motivate as an immediate reward.
Rewarding yourself for taking the time to complete a task and not for some specific results you will look forward to returning to the task and eventually you will complete it.
Writing this article is a good example of using the techniques described above.
I could say to myself – I have to finish this article in 2000 words and it has to be perfect.
First of all, I remember that I don’t have to write anything. I freely make a choice to write articles.
Then I realize I have a lot of time to do a good job. And I don’t have to be perfect, because if I start early, I have a lot of time to edit it later.
I also told myself that if I just started the task, I would definitely complete it.
I haven’t thought of a topic yet. And I used time division to accomplish this task.
Dinner was my “reward.” I knew that at the end of the thirty-minute stretch of work I would be able to eat.
Since I was hungry then, it was a good motivation.
It took me a few minutes to come up with a topic for this article, and I spent the remaining time writing down the idea and sketching out a rough outline of a future article. As soon as the time was up I stopped working and had dinner. I felt that I “earned” this food.
The next morning I used the same method, making Breakfast my “reward”. And I was so passionate about the task that I continued to write for another hour and a half. I knew that I was free to stop at any time and get a well-deserved reward, but after overcoming inertia and starting, I felt a natural desire to continue working on the task. In fact, I turned the problem of postponing cases to the fact that I remained working on the task, postponing the moment of receiving the award. As a result, I finished writing the article and enjoyed Breakfast.
I hope this article has helped to better understand the reasons for postponing cases and how to overcome this.
Understand that procrastination is caused by a mental connection between the task and your negative emotions about it. The way to overcome is to reduce the amount of negative emotions and increase the flow of positive emotions from the task. Thus, stimulating yourself to overcome inertia and gain a positive driving force.
After all, if you start any task many times, then you are sure to finish it.