Procrastination is a devious little demon that can derail even the best of intentions. According to psychological research, it's the deliberate delay of a planned action despite the knowledge that the delay may have negative consequences. You know you should be doing something, but you choose to do something else instead. Contractors and remote workers are particularly prone to procrastination, as they often have flexible schedules and have to manage their own tasks.
However, procrastination can lead to a lot of unnecessary stress and anxiety, as well as missed opportunities and deadlines. It can also have a negative impact on mental and physical health, affecting sleep quality and depriving us of time for leisure activities and social relationships. Fortunately, there are several strategies you can use to overcome procrastination and improve your well-being, based on science.
Set clear, achievable goals for every task you undertake
Setting specific, achievable tasks is a proven way to combat procrastination. Vague goals can be intimidating, which can discourage you and make you put off the task until later. Instead, set clear, specific goals for each task you undertake.
Des recherches ont montré que les objectifs SMART (spécifiques, mesurables, réalisables, pertinents et temporels) peuvent aider à mieux définir les objectifs et à les rendre plus accessibles. Par exemple, au lieu de dire « Je veux être plus en forme », un objectif SMART serait « Je veux courir 3 km en 20 minutes d’ici la fin du mois de juin ».
Another useful tip for creating clear, achievable goals is to break them down into smaller, more manageable tasks. This can help you avoid feeling overwhelmed by a monumental task. For example, if your goal is to publish a book, break it down into smaller tasks such as writing a certain number of pages per day or writing a chapter outline.
Using a planner to organize your tasks is also a useful strategy in the fight against procrastination. Planning allows you to keep track of your time and make sure you have enough time for the most important tasks. In addition to this, you can also prioritize tasks and block off time to complete them.
Finally, it's important to set aside time for the most important tasks. This can help avoid procrastination by keeping you motivated and making steady progress towards your goals. For example, if you have a deadline for an important project, make sure you set aside time to work on it every day.
In short, setting specific, achievable goals, using a planner to organize your tasks, and setting aside time for the most important tasks are proven strategies to combat procrastination. By applying these tips, you can better define your goals, avoid being overwhelmed by tasks and stay motivated to achieve your objectives.
Take regular breaks to relax and recharge your batteries
Taking regular breaks is crucial to avoiding mental and physical fatigue, but it can be difficult if you're already prone to procrastination. Fortunately, there are science-based strategies that can help you take productive breaks without wasting time. One such strategy is the Pomodoro technique, which involves working in 25-minute blocks of time followed by a 5-minute break, then after four cycles, a longer break of 15 to 30 minutes. This technique is supported by research showing that it can improve productivity and concentration.
By planning in advance how you're going to use your breaks, you can avoid distractions and stay on track. Use your breaks to do something that promotes relaxation and recuperation, such as practicing mindfulness, reading a book or preparing a healthy snack. This will allow you to recharge your batteries and return to work with renewed energy.
Remember that breaks shouldn't be too long or too frequent, as they can easily turn into distractions, so find a balance that works for you and integrate your breaks into your work routine so that they become a productive habit rather than a means of procrastination.
The practice of time management to overcome procrastination
Time management can be a useful tool for overcoming procrastination. Once you have specific goals, create a schedule to help you stay on track. Use a planner or digital calendar to schedule time for each task. By having a clear plan and setting deadlines, you can better manage your tasks and avoid putting them off. Studies have shown that time management can help reduce stress and anxiety, as well as improve productivity.
To start managing your time better, you can use apps such as Trello or Asana, which offer task planning and tracking tools. This will help you prioritize your tasks and make sure you have enough time to complete them.
Si vous êtes susceptible de procrastiner ou d’oublier les « listes des choses à faire », il existe des outils supplémentaires que vous pouvez utiliser pour mieux gérer votre temps et rester sur la bonne voie.
You can use time management applications such as RescueTime or Freedom, which can help you track your screen time and block distracting websites. This can help you stay focused on your work and avoid distractions.
Finally, if you tend to forget your tasks, you can use reminder tools such as alarms or calendar reminders to help you remember what you need to do. You can also use checklists or dashboards to keep track of your tasks and progress.
By using these tools, you can better manage your time and stay on track to achieve your goals. However, it's important to remember that creating a schedule and using tools isn't enough. You also need to commit to sticking to your plan and following through on your goals. Having a clear plan will help you better understand what you need to achieve and give you a clear direction to move forward, but motivation and commitment are also essential to overcoming procrastination and maximizing your productivity.
Positive self-talk and motivation: invaluable allies
Indeed, using positive self-talk is an excellent way to combat procrastination. In fact, our self-talk can greatly influence our motivation and state of mind towards the tasks we need to accomplish. If we constantly talk negatively to ourselves, we're likely to put things off until later.
Pour éviter cela, il est important de prendre conscience de notre dialogue intérieur et de le remplacer par des messages plus positifs. Par exemple, au lieu de dire « Je n’aime pas faire ça » ou « Je n’ai pas envie de faire ça », essayez de vous dire « Je vais faire de mon mieux » ou « Je vais me concentrer sur ce que je peux accomplir ». En vous concentrant sur les aspects positifs de la situation, vous vous sentirez plus motivé à agir et moins enclin à procrastiner.
As well as using positive self-talk, there are other techniques for staying motivated and avoiding procrastination when carrying out difficult or boring tasks. First of all, it's important to set achievable goals and reward yourself when you reach them. This can be something as simple as a coffee break, or a bigger reward for more important projects. By rewarding yourself, you'll give yourself a sense of achievement and motivation to keep going.
It can also be helpful to remind yourself why the task is important and how it contributes to your long-term goals. If you're able to understand how each individual task fits into your overall plan, you'll have a better understanding of its importance and be more motivated to complete it.
Finally, if you find it difficult to motivate yourself, consider working with a friend or colleague who can hold you accountable and encourage you. Having someone who shares your goals and aspirations can be a great way to stay motivated and overcome procrastination.
Don't forget to celebrate your small victories!
It's also important to celebrate small victories and remember that every little step counts. Instead of focusing on the size of the task at hand, try setting achievable goals and celebrating when you reach them. This will help you stay motivated and feel more confident in your ability to accomplish the tasks you've set yourself.
When you reach a goal, however small, congratulate yourself and acknowledge your achievement. This will boost your self-esteem and help you stay motivated to achieve your long-term goals.
Here are a few more ideas and tips for celebrating your small victories:
- Keep a diary of your achievements: It can be helpful to keep a diary of your achievements so you can see how far you've come. Take a few minutes each day to write down the things you've accomplished, no matter how small. This will give you an overview of your progress and help you stay motivated.
- Take a break and reward yourself: When you reach a goal, take the time to reward yourself. It can be something small, like taking a break for a cup of tea or a quick walk. You can also give yourself a larger gift for more important achievements. The reward should be proportionate to the size of the goal achieved.
- Share your achievements with others: Don't hesitate to share your achievements with others, whether friends, family or colleagues. This will help you feel encouraged and get encouragement to keep going.
- Use goal-tracking applications: There are many goal-tracking apps that let you set goals and track your progress. Some apps will even send you reminders to encourage you to keep going.
- Be easy on yourself: If you fall short of a goal, don't be too hard on yourself. It's important to remember that everyone has bad days. It's best to take a break, review your goals and start the process again.
In conclusion, procrastination may seem like a hard habit to break, but science shows us that it can be overcome using simple but effective techniques. By becoming aware of the reasons for your procrastination and implementing strategies to deal with it, you can gradually change your habits to become more productive and efficient.
Whether it's setting specific, achievable goals, using planning techniques or rewarding yourself for small victories, there are many scientifically proven approaches to overcoming procrastination. So, if you're struggling to make progress on your projects, don't hesitate to try these techniques and see the positive results they can have on your productivity and general well-being.
Here are a few links we mentioned in the article that you might find useful
SMART objective : SMART Goals Quick Overview with 21 SMART Goals Examples - Develop Good Habits
Time management applications : Trello, Asana and Todoist
Another interesting article: Get focused – 13 tools to eliminate distractions today - Hugh Culver
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