Procrastination
Procrastination means postpone a task that should be execute immediately.
Procrastination is a form of lack of motivation or at least motivation to act is lower than motivation to do not act.
Procrastination in some cases can be seen as beneficial. In particular when some problems require more time to make better decisions or find better solutions.
In the following table I report some reasons of procrastination.
Reason | How to overcome |
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We do not value enough the goal we should reach or we value more other goals. This may be related to a problem of instant gratification over delayed gratification. Primarily because the immediate cost of doing the activity has seen as too much and the values or the reward are perceived as too far in time. | - Reduce the immediate cost. Perform some low cost action that it is in the direction of the goal. - Get at least some immediate values. Break the goal in smaller goals that may give some immediate value. If the smaller goal itself is not valuable, reward yourself in another way to have reached the smaller goal. - Increase the cost of do not reach the goal. Public commitment is a way to do that. Because if we fail, we may feel bad because other people know we have failed and because we tend to value social judgement. Setting punishment if you do not act towards the goal is another way to do that. This require self-discipline. |
The goal is not valuable for us. | Select different goals more aligned with our values. |
We have fear to do what we need to do. This because we may think that we are not able to do the actions required and therefore we may fail. In this case we may think that the failure has an higher cost than the value get reaching the goal. | - invest on competence. - ask for help to an expert in that field. - practice defusion and mindfulness to reduce the impact of negative emotions on your actions. |