How to deal with procrastination

Procrastination is the voluntary delay of an intended, necessary, personally important activity despite the expectation of a potentially negative outcome (Steal, 2007).

Coping strategies and treatment

One of the most common methods of dealing with procrastination is behavior control. Within the mentioned intervention, emphasis is placed on teaching self-regulation strategies, such as, for example, goal setting, time management, planning, monitoring, creating an appropriate environment for teaching.

Here are some strategies to deal with procrastination:

• First of all, understand this situation. It is important to recognize that you are resorting to procrastination in the present moment. For example: instead of starting to study, you check your e-mail, tidy your desk carefully and for a long time, make coffee, etc.

• Look for possible reasons for procrastination within yourself. For example, it can be an unpleasant and/or difficult task for you, in the background of the need to perform the activity perfectly, postponing it to the future, fear of failure, weak decision-making, organizational skills.

• Monitor behavior. For this, you can help a family member, an employee or use the appropriate application.

• Arrange the environment in such a way as to limit external irritants as much as possible, for example, turn off the social network, arrange in a relatively quiet space.

• Even in the most unpleasant activity for you, you can find a pleasant detail. Try to find it, enjoy the activity and create a positive mood.

• Observe which part of the day you feel more energetic, productive, and then complete the task/activity.

• Stop thinking "should" and replace commitment with choice. For example, instead of such wording - "I should try" (emphasis on obligation), choose the following - "I prefer to study".

• Forgive yourself for past procrastination. Acknowledging, accepting and letting go of past procrastinations will help maintain a positive attitude in the activities planned in the present.

• Mobilize and focus on doing instead of avoiding.

• Encourage and reward yourself after completing the activity. For example, eat your favorite fruit after reading every 20 pages, go for a walk, call a friend, etc.