How to change procrastination?

Procrastination is believed to exist in most people, and even small things like washing clothes and socks are considered to be delayed for one minute. I think this is human nature, or a slight manifestation of laziness.

Take getting up early as an example. I planned to exercise every morning some time ago, but I thought a lot and didn't put it into action. But the alarm clock was set, so I turned it off at six o'clock the first morning and got up at ten o'clock. I felt dizzy and regretted it. The next day, the normal alarm clock reminded me at six o'clock. My first reaction was to press the alarm clock to go back to sleep, but at that moment, I got over it and sat up first. After a minute, I found that I was not sleepy, and then I naturally went to exercise. Next, I can get up basically every time I exercise, mainly for a moment. Do it without giving yourself time to think. It should be noted that the plan should not be too full or too difficult to achieve, so as not to be self-defeating.

0 1

Adjust absolute thinking, accept the universal state, and establish reasonable beliefs and behaviors.

When there is "necessary" thinking, we can adjust unreasonable beliefs through counterexamples. If we have the belief that "I must study in the best condition", we can refute ourselves: I am not in the best condition in every class. If you have to study at your best, you won't be able to listen to many courses. Therefore, it is unreasonable to achieve the best state to complete the task. The general state is also acceptable. As long as I do it seriously, I will certainly get something. In this way, we adjusted our absolute beliefs and took a big step to overcome procrastination.

02

Accept the imperfect self, recognize the present state, and reach the other side from this shore.

One of the main problems of procrastination patients is to directly identify with the ideal self, ignore the true self and resist accepting the defective self. But we must also understand that we live on this shore, and we have our present selves and imperfect selves. If we directly ask ourselves to work ten hours a day, we actually directly recognize each other's ideal state and ignore the reality (we can only work seven or eight hours a day). This is not in line with the actual situation and will give us a strong sense of frustration. A more reasonable belief is to proceed from reality, gradually increase the workload every day, and finally reach the other shore from this shore (working seven or eight hours a day) to achieve your ideal self.

03

Refuse to take reflection and fantasy as a strategy to solve problems, and deceive yourself. Indeed, the implementation of the plan will encounter many difficulties and twists and turns. We may feel helpless and disappointed in ourselves. Therefore, as soon as we implement the plan, we are likely to associate it with pain and depression, strengthen the resistance to completing the task, and tend to make up for the frustration with fantasy. But change is a process of correcting unreasonable beliefs and adjusting inherent thinking and behavior patterns, and pain is inevitable. Only by enduring such pain can we break through, truly enter a new stage of high efficiency and high execution, and finally solve procrastination.

04

Take the "five-second rule" and count down to 5, 4, 3, 2, 1, jump up and act immediately!

When the alarm goes off, don't press the "nap" button, just count down to "5, 4, 3, 2, 1, get up" and jump with a swish. You will find that the problem of staying in bed has really been cured. The same is true in other fields. For example, if you are addicted to Weibo and don't want to rest at all, just count down to "5, 4, 3, 2, 1, turn it off", then put down your mobile phone and start sleeping; Maybe I want to invite a friend to dinner, but I'm always too shy to ask. I will count down to "5, 4, 3, 2, 1, talk", send an invitation to my friends and have dinner together on weekends.

1. Prepare a list.

What kind of list? Write down everything you will do, big or small. You can fold the quilt, clean the room, cut bangs, buy books online, call your parents, do push-ups, mop the floor, draw a cartoon for your friends ... but try to be a valuable person. Don't write in a daze, sleep or fight peas.

Suppose you should write a work report this morning, but you really don't want to start writing. At this time, you should take out that list and look at it one by one from top to bottom to see if there is anything you want to do now.

For example, your eyes sweep to "clean the room". In the past, cleaning the room was something you didn't want to do, but at least now, it is more attractive than writing a work report.

Yes, the mechanism of this method is that in order to make the procrastination of not doing that thing feel less guilty, it is better to do this one first! Even if it was something you didn't want to do before, it doesn't look so disgusting now.

What if you still don't want to write a work report after this pass? Then choose another one from the list, such as calling your parents.

With such a list, find the tasks that match the current status. To put it bluntly, choose one that is more desirable and valuable at present. One thing has not been done, but we have accomplished many other things. It seems that even procrastinators can be very efficient!

Yes, the core idea is that you find a bunch of valuable things and let them delay each other.

Sometimes, even with luck, things that have been put off for a long time suddenly don't have to be done. Knowing this news, your guilt is gone, and you can't wait to jump up and down with joy, as if God had given you a free time. I believe you will be familiar with this experience.

Therefore, our subconscious procrastination is not unreasonable, because it may drag on and things will disappear by themselves!

But, if that thing has been put off, do you still want to do it?

Many times, we are doing what we want to do, playing mobile games, reading online novels, brushing friends circle, or temporarily searching for gossip about a star, but we just don't want to do the right thing. In fact, these small social activities are nothing, and they will not necessarily cause you to delay, as long as you arrange the social activities at the right time.

That is to say, set yourself an expected event, which will definitely happen in your cognition, and it can interrupt you and make you have to stop.

There are many such expected events, such as being hungry, in a hurry, being called to a meeting by a colleague, waiting for a call from someone, or, more directly, setting an alarm clock. ...

Before the expected event happens, you just have fun, because you know that when that event happens, you will stop.

Therefore, as long as the arrangement is reasonable enough, you can play as you like, without being too hard on yourself, just as a way to relieve stress.

Start with "finish"

A large part of procrastination comes from the illusion of "perfectionism". Why is it illusion? Because no one can be truly perfect. No matter how well you think about the details, it is useless to be "perfect" as long as it is not completed.

The perfect fantasy in your mind makes you afraid to do it, fearing that it will ruin it if you don't do it well. If you really don't want to put it off any longer, let go of this "perfectionism" plot and allow yourself to start from the worst step.

Most tasks really don't require you to be perfect. When you set out to do it, lower the standard a little and tell yourself to pass the exam first.

In fact, many times, the first edition you made will be much better than "passing". "Not bad" is ok, or a little better than "not bad", but you really don't have to pursue perfection from the beginning.

If you can't let go of perfectionism, ask yourself these questions:

■ What's the point of making this thing perfect?

■ Will "perfection" be more useful than "OK"?

■ What are the chances that I am really perfect? How much difference does it make to me whether the result is perfect or not? Where are the others?

In this way, you can know whether it is necessary to do that, so that the pressure in your heart will be much less.

4. Tie up boring things with chatting things.

Sometimes, we have been procrastinating, but we don't like the thing itself and find it boring.

I made a running plan for myself. I want to go out for a few laps every night, just because you think running alone is too boring, so I don't do it.

At this time, you can think about how to make this thing more fun and make yourself willing to do it. Then, it is a good way to tie up boring things with chatting things.

You can download your favorite audio programs and songs to your mobile phone and listen to them while running. In this way, you will find that time passes quickly and boring running becomes much more interesting. With such a pleasant experience, you will be more active in running next time.

Use another list-the daily list.

The first article mentioned a method of making a list, but that list is to list other things worth doing, and this list has other wonderful uses.

Before going to bed at night, set the alarm clock for your mobile phone and make a list of such days under your mobile phone. So the next day, from the moment the phone rings, you can do it:

1. Turn off the alarm clock

2. Don't press "Sleep for another 5 minutes"

get up

Go to the bathroom.

5. Don't come back and lie down

Drink a glass of warm water.

Look at the list when you drink water from a cup. Wow! In a blink of an eye, you have accomplished six things and suddenly feel great. In fact, we don't need to be reminded to do these things, but sometimes we really need someone to pat us on the shoulder and praise us.

Do you know the benefits of this daily list? It allows us to cross out every item with a stroke of a pen, and the completion of this action will make us feel relaxed and satisfied psychologically.

Moreover, it is best to include both "to do" and "not to do" in this list, so as to kindly remind yourself that some things really waste a lot of time. Then, you can start doing some small work-related things:

7. Sit at the table, not on the bed.

8. Turn on the computer

9. Don't read email.

10. Don't wander around the Internet.

1 1. Open the Word document.

12. Start writing the work report.

No matter how big or small your task is, whether it is a rare problem or a repetitive task, you can break it down into less difficult pieces. In this way, your daily list will become very detailed. Once you have completed the first few simple tasks on the list, you will have a smooth sense of accomplishment and get into the work state smoothly.

All the above methods are worth a try, and leave the good ones behind. Fighting procrastination is often thankless, because it is part of us. How can a person leave the earth with his hair dragged?

Procrastination is actually acquired. At this time, you can pay attention to conditioning and improve in time. First of all, you should realize that procrastination is completely unnecessary and list the reasons why you like procrastination. If you overcome these reasons, you can improve it for a long time.

We must pay attention to controlling our time in our daily life and don't form the habit of procrastination. In addition, we must face ourselves positively, and these procrastination habits must be corrected in time and pay attention to conditioning.

Don't form the habit of procrastination in your life, you must do something positive and control your time.

Hinting at yourself and then improving your execution is actually a matter of an instant.

Everyone has procrastination to some extent. As for how to overcome it, let me talk about myself. I've been doing things for a while. Today, tomorrow and the day after tomorrow are quite serious. I didn't think this would work, so I bought a small notebook and listed the things I had to do every day according to the urgency, and I must finish them every day. This has gradually improved a lot.

As a person who has been troubled by procrastination, I don't want to talk to the questioner about anything else. The pain of procrastination is a sense of powerlessness, a sense of worthlessness, a hidden but indelible anxiety and despair. Many answers make me feel cruel.

Your problem is typical: extreme pursuit of instant satisfaction. Do one thing and get the result immediately. Even your fortunetelling specialty stems from this trait-you can't bear the rest of your life, but you want to know the future in advance.

There is a lot of information about procrastination. This is good news and bad news for you. The good news is that you still have a chance to learn a lot to overcome procrastination, and other problems in life will be solved. The bad news is that you may not learn these things because of procrastination, or you may want to read all the information before you act.

So here, according to the content of a book I recently read that feels good (procrastination psychology 2-Zhan Lu Culture), I will give you some quick suggestions:

Motivation = (expectation x sense of value)/(impulse x delay)

Expectation is the possibility of something happening. If something happens through your actions, your motivation will be stronger. Overeating, masturbating and playing games all fit this feature. Getting married with income is not inevitable after hard work. Judging from your supplement to the answer, what got you into this situation was the sharp drop in the expectation of the result after the failure.

Sense of value, that is, the evaluation of the value brought by things after they happen. Although income and marriage are valuable, masturbation brings great happiness. Maybe income and marriage are not what you want to do most, but the criteria for outsiders to evaluate people. You want something else in your heart.

Impulse, related to personal characteristics, is an impulsive person who especially wants instant satisfaction. The stronger the impulse, the less the motivation.

Postpone, the longer things are put off, the less willing they are to do it. You dragged yourself to 33.

Is this your fault?

That's not true. This is a sign that the human brain has not evolved enough to adapt to modern society. In primitive society, the pursuit of instant satisfaction often brings the greatest benefits, because there is no guarantee for tomorrow. It's just that in modern times, we need to plan, we need to arrange and we need precise time. Evolutionary selection has kept people like us alive, and impulses have been written into our genes.

Is there nothing you can do?

That's not true. You can adjust your expectations and break down distant goals into simple goals that are sure to be achieved and close to the ultimate goal.

For example, "I want to find a job" can be broken down into several steps: writing a resume, looking for a position, submitting a resume, preparing for an interview, and going for an interview. And writing a resume can be divided into:

Create your own resume document.

Add the titles of basic modules to the document: personal information, educational experience, work experience and major.

Spend an hour writing personal information, including name and contact information.

...

Print out your resume.

These steps don't need to be completed at once, you just need to take one small step at a time.

Other measures, I hope you can find them in the book yourself. You can also choose to join an online support group. The most famous is Douban's "We are all dragging" group. In addition, there are translators of the above-mentioned books, the War Drag Association (non-profit organization).

In short, everything that happens to you now is not immutable. What you need to do is to understand it, face it, then control it, get rid of the temptation in front of you, and do what you always wanted to do but didn't do.

Adult procrastination:

First, try to accept that you have procrastination. It can be said that most people will have procrastination. In fact, procrastination is most common in people who pursue perfection and do things seriously and responsibly.

Secondly, I often ask myself whether what I am doing is the most important thing at present.

Third, fix time and form habits. For example, sitting at a desk from 7: 00 to 9: 00 every night, not playing games or playing mobile phones, is a bit boring. Then try to start working or studying. You will find that you can complete many tasks ahead of schedule, which will surprise you, and the easier you do it, the more confident you will be and the psychological burden will disappear. Remember to reward yourself in time.

Fourth, learn to prioritize and prioritize what you want to do.

5. Eliminate interference, turn off WeChat, QQ, music and TV, isolate everything that will affect your work efficiency, and do one thing wholeheartedly.

6. Mutual supervision.

Seven, set more specific goals.

Eight, don't give yourself too long.

Nine, don't beautify the pressure.

Children's procrastination:

First, cultivate children's concept of time and do things in a planned way. Children don't know the value of time when they procrastinate, and they don't regret wasting time. When they do things, they don't intend to think about what to do, nor do they specify when to finish them. At this time, you should give your child something to do, make a plan, and try to do it according to the plan to improve your child's efficiency. At the same time, he also knows that if you can do one thing well as soon as possible, he will have more time to do other things. Today, he understands the value of time.

Second, let the children make their own decisions. Parents should not rely too much on their children. After all, if they want to fly, they should be given free wings. Let the children make their own decisions, decide what they should do, and let the children bear the consequences of their own delay. In the long run, children will naturally know the disadvantages and dare not delay any longer.

Third, change the way you speak. The power of language is enormous. Don't always say that children are slow and procrastinate. Tell the children that we are faster than others. Today is faster than yesterday. Give children positive psychological hints and appropriate words of encouragement to motivate them. Only in this way can children form the good habit of not procrastinating.

Fourth, don't put too much pressure on children. Childhood should be happy. Some parents expect too much from their children. They enroll their children in interest classes and let them learn this and that. They are strict with their children, and they are also very painful when they are under great pressure. They will want to escape from all this and get a moment's pleasure by procrastination, and gradually they will form the habit of procrastination.

Fifth, pay attention to children's diet and sleep time, eat well, be healthy, go to bed early and get up early every day, and be full of energy.

To put it bluntly, it's all about self-discipline

Set a small goal.