How to avoid a procrastination?

Sleepless nights, depression, increased stress, overloaded working conditions, have you ever faced with such problems? If your answer is “yes”, it means that we are in the same boat. These negative aspects of our life are strictly connected with factor postponing everything till the last moment or improperly spreading of time.

Some of you might mention several other factors such as:

• Loss of interest,
• Unsuccessful final result,
• Time-management,
• Fear of success,
• Emotional condition,
• Unsuccessful experience in the past,
• Fear of critique, mistake and grade;

which also might influence on realization your goals. The collaboration of all these obstacles, in general it calls  procrastination.

This phenomenon, according to some researches, was divided into two types, “active” and “passive” (as cited in Choi & Moran, 2009). So called “active procrastinators”, is such group of people who does not escape from responsibilities but procrastinate their decision making due to the shortage of time. Next, demonstration of “active” is to make these tasks more challengeable in order to solve these “hard” tasks. Another type of procrastinators is the “passive” ones who delay solving their problems until the last moment and it becomes for them a usual case, habit.

“Passive” procrastination might cause a lot of unexpected obstacles; such law academic achievements, missing deadlines, low course grades and course elimination might become the reasons of the procrastination (Kim & Seo, 2013).

In order to find out the solutions there was organized training for the students in NU by our psychologies, on theme “How to avoid the procrastination”(2015).

Support group of psychologies explained in details the reasons of procrastination and shared with us some possible solutions which might be helpful for you.

In order to overcome this challenge psychologies suggest several solutions, such as:

• Setting goals,
• Time-management,
• Put smaller goals (step by step),
• Healthy sleep,
• Management of the process,
• Make a presents for yourself,
• Training of will,
• Training of concentration
• Avoid disturbers (social networks, switch of mobile phone).

In order to improve the quality instead of quantity, you may practice some exercises, such as “Method of tomato”.

The main goal is to concentrate and spend 25min one an activity, for instance, reading of the text, afterwards you can take 3-5 min break and after that do it again. The maximum number of “tomatoes” should be 3-4 times and then there should take long break, 30min or more.

“Concentration” is the second exercise. The goal of this task is to pay attention on each your action with deep attention. For instance, eating- each spoon, and each piece of meal must be chewed and tasted careful. Such activity will practice your attention and concentration on our current actions.

According to the statistics, 80% of final result is in our hands, in spite of illness, lack of time, desire, disturbing thing. Studies revealed that the time management, health, emotional conditions, fears might be the obstacles but the main role plays training of your effort that will be your main engine which lead you toward “A” grades and successful achievements.  Like in famous advertisement was said, “Just DO it!”.

Reference:

Choi, J. & Moran, S. (2009). Why not procrastinate? Development and validation of a new active procrastination scale.

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Kim, E., & Seo, E. (2013). The relationship of flow and self-regulated learning to active procrastination.

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