Why we put things off: the psychology of procrastination and how to hack it

Have you ever promised yourself to start work “tomorrow” or “after lunch” but never got around to it? Procrastination is an insidious enemy that can creep up unnoticed. Let's find out what is behind this habit and how you can overcome it.

1. Fear of failure. One of the main causes of procrastination is the fear of failure. We are afraid that we will fail, do something wrong, or be criticized. This fear paralyzes and causes us to avoid work.

2. Low motivation. When a task seems boring or unimportant, our motivation to do it is greatly reduced. We find it hard to bring ourselves to do a job that doesn't hold our interest.

3. Perfectionism. Striving for perfection can be a serious obstacle. We often put off starting work because we are afraid that the result will not meet our high standards.

4- Lack of clear goals. When we don't know exactly what needs to be done or we don't have a clear plan, we put things off until later. Uncertainty is scary and demotivating.

5. Overload. Excessive tasks or stress can be paralyzing. When we have too much on our plate, we simply don't know where to start and end up doing nothing.

6. Low self-esteem. If we're not confident in our abilities, it's easier to avoid a task than to take a risk and fail. Low self-esteem is often the cause of procrastination.

How do you combat procrastination?

Now that we understand why we put things off, let's figure out how to fight it.

1. Divide tasks into smaller tasks. Big tasks can seem overwhelming. Break them down into smaller, doable steps. This will make the work more manageable and less intimidating.

2. Set clear goals and deadlines. Identify specific goals and set deadlines for them. Clear deadlines will keep you focused and keep you motivated.

3. Use time management techniques. Techniques such as Pomodoro (working for 25 minutes at intervals) can help organize your time and improve productivity. Working on a schedule helps you avoid procrastination.

4. Create a supportive work environment. Eliminate distractions and create a comfortable workspace. This will help you focus on tasks.

5. Reward yourself for achievements. Reward yourself for completing tasks. Small rewards for accomplishment can significantly increase motivation.

6. Work on self-esteem. Build confidence in your abilities, recognize your accomplishments, and don't be afraid of mistakes. Confidence will help you tackle tasks without fear.

7. Seek support. Talking to coworkers, friends, or mentors can be very supportive. They can help you stay on track with your goals and overcome procrastination.

Understanding why you procrastinate and applying strategies to combat it will help you become more productive and successful. Don't be afraid to start with small steps and gradually move toward your goals.