What do you do if your productivity is hindered by procrastination?
Procrastination is a common challenge that can affect your productivity, motivation, and emotional well-being. It can make you feel guilty, stressed, and overwhelmed by your pending tasks. However, you can overcome procrastination by applying some emotional intelligence skills and strategies. In this article, you will learn how to identify the root causes of your procrastination, how to set realistic and meaningful goals, how to manage your emotions and thoughts, how to create a supportive environment, and how to reward yourself for your progress.
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Cristina - Ioana Nastase🌻 Growing people to reach their dreams | Career Counselor | Transformation Coach | Human Resources Consultant |…
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Robert UrchImplementation Consultant at Customer Driven Solutions
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Loreyn WorkmanLearning & Career Development @ The New York Times | Innovation Strategy @ DPM | Afro-Latina & Neurodivergent | Top 4%…
The first step to overcome procrastination is to understand why you are avoiding or delaying your tasks. Procrastination can have different causes, such as fear of failure, perfectionism, boredom, lack of interest, or low self-confidence. By identifying the specific reasons behind your procrastination, you can address them more effectively and find solutions that work for you. For example, if you procrastinate because you are afraid of failing, you can challenge your negative beliefs and focus on your strengths and learning opportunities. If you procrastinate because you are bored, you can find ways to make your tasks more engaging and fun.
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Loreyn Workman
Learning & Career Development @ The New York Times | Innovation Strategy @ DPM | Afro-Latina & Neurodivergent | Top 4% Creativity & Innovation Contributor on Linkedin |
⚠️For Neurodivergent Thinkers ⚠️ Procrastination may come to us naturally but it doesn’t mean we can't overcome it. As you think through the root cause of your procrastination, remember that often you just need to transition to an environment that’s conducive of productivity for YOU. This can also include just thinking about why it’s challenging for you to get a task done to completion. Remember to celebrate each one of the wins, no matter how small. This will keep you motivated to keep moving forward.
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Diego B. Teixeira
Therapist | Mental Health Specialist | Study on the Human Mind
A procrastinação é uma consequência da ansiedade e da falta de rotina dos seus processos de trabalho, por muitas vezes o sujeito ao se deparar com uma quantidades tarefas, lhe falta a capacidade de gestão e priorização, gerando ansiedade e a procrastinação.
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Craig Gould
Partner @InspireOne Consultants | ICF member
Rather than think of the negative- Procrastination, let's think of the positive. What is one key habit of high productivity individuals? They have a need to get things done or a "compulsion to close" an activity or task. If we build compulsion to close, procrastination won't happen. How to build - Pomodoro is a good technique. A simple to-do list with 3 things to do in a day is a simple way to start.
The second step to overcome procrastination is to set goals that are realistic, specific, measurable, achievable, relevant, and time-bound. These are also known as SMART goals. By setting SMART goals, you can break down your tasks into smaller and manageable steps, track your progress, and stay focused and motivated. Additionally, you can make your goals more meaningful by aligning them with your values, interests, and purpose. By doing so, you can increase your intrinsic motivation and satisfaction with your tasks.
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Cristina - Ioana Nastase
🌻 Growing people to reach their dreams | Career Counselor | Transformation Coach | Human Resources Consultant | Content writer | Psychotherapist in training
Slice your tasks into smaller bites. Make a list of the smaller tasks. Start working & tick them off. This will be a proof of progress and will encourage you to keep going. At the end of the day you will have something concrete to be proud of. And most important, don't forget to celebrate!
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Loreyn Workman
Learning & Career Development @ The New York Times | Innovation Strategy @ DPM | Afro-Latina & Neurodivergent | Top 4% Creativity & Innovation Contributor on Linkedin |
I think the second portion of this advice is so important, it should be the first step. You may be struggling to get a task done because it doesn’t align with who you are and what you’re passionate about fundamentally. It might be worth taking a step back and thinking about what your values, interests and purposes are and seeing how what you’re working on now can connect to that space. Even if it means that work is just a means to a better end.
The third step to overcome procrastination is to manage your emotions and thoughts that interfere with your productivity. Procrastination can trigger or be triggered by negative emotions, such as anxiety, frustration, anger, or sadness. It can also be influenced by irrational thoughts, such as "I can't do this", "This is too hard", or "I'll do it later". To manage your emotions and thoughts, you can use some emotional intelligence techniques, such as mindfulness, self-compassion, cognitive restructuring, or positive affirmations. These techniques can help you calm your mind, regulate your emotions, challenge your distortions, and boost your self-esteem.
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Loreyn Workman
Learning & Career Development @ The New York Times | Innovation Strategy @ DPM | Afro-Latina & Neurodivergent | Top 4% Creativity & Innovation Contributor on Linkedin |
Ahh the beauty of emotional regulation. It’s challenging to understand whether your procrastination is due to the task or motivation or if it simply boils down to emotions. Hit the emotional reset for yourself by pausing to do a task that you love and makes you happy (but set a timer-no more than one hour). Once you’re in that happy space, start your task again. You’ll find that those happy emotions may start to transfer to your task, making it a little easier to get through.
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Carlos Chowell
🎮🎶 Video Game Music Composer | Sound Designer | Post Production Podcast Audio Engineer
In my experience focusing your attention to only where you are and to what you’re doing diminishes emotional turbulences. Something about being in the now works on your favor. And keeps your attention away from emotional distractions. Right now for example as I type I take the time to type each letter consciously. So all my focus is on the doing. It immediately eliminates any attention directed towards emotions. In consequence they diminish. In time this becomes a habit as the brain understands that those emotions are not necessary for anything rather than affecting itself negatively.
The fourth step to overcome procrastination is to create a supportive environment that facilitates your productivity and reduces your distractions. You can do this by organizing your workspace, setting a schedule, eliminating or minimizing interruptions, and asking for help when needed. You can also use some tools or apps that can help you plan, prioritize, and execute your tasks, such as calendars, timers, reminders, or blockers. Furthermore, you can seek support from others who can encourage you, hold you accountable, or collaborate with you on your tasks.
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Chase Kerrigan
SHRM-CP | Payroll Manager | Payroll Administration, Human Resources, HCM, Accruals and Reporting
I think that creating a supportive environment is a huge part of helping (myself) overcome procrastination. I have a team member that knows when I am putting something off, it is usually an administrative task that can wait to get done. She helps me with breaking the task down into smaller more manageable pieces that I can get done throughout the day. By her doing this it helps me to get things done in a timelier manner than I would have otherwise.
The fifth step to overcome procrastination is to reward yourself for your progress and achievements. By rewarding yourself, you can reinforce your positive behavior, celebrate your efforts, and increase your enjoyment and satisfaction with your tasks. You can reward yourself in different ways, such as taking a break, doing something you love, treating yourself, or sharing your success with others. However, make sure that your rewards are proportional, appropriate, and consistent with your goals.
The sixth and final step to overcome procrastination is to keep improving your emotional intelligence and productivity skills. Procrastination is not a fixed trait, but a habit that can be changed with practice and persistence. Therefore, you can always learn new skills, strategies, and tips that can help you overcome procrastination and enhance your performance. You can also monitor your progress, evaluate your results, and adjust your actions accordingly. Moreover, you can learn from your mistakes, failures, and feedback, and use them as opportunities to grow and improve.
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Robert Urch
Implementation Consultant at Customer Driven Solutions
I tend to find having multiple projects to work on simultaneously helps with this issue - in such that while I'm procrastinating on one project, I can work on the other. I'll add that procrastination shouldn't be viewed negatively, quite often it occurs when you haven't identified the best path forward in progressing a solution. Taking some time off can allow for your subconscious to process the issue and determine a solution that would have taken much longer for your conscious mind to arrive at
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