STOP PROCRASTINATION

"Even if you are on the right track, you will get run over if you just sit there”  - Will Rogers

Procrastination is the habit of delaying or putting off tasks, even when you know it would be better to complete them sooner. It often involves choosing less important or more enjoyable activities instead of completing important responsibilities, even though delaying them may cause stress or problems later. For example, a student may watch videos instead of studying for an exam, or an employee may wait until the last minute to begin an important report.

Why Do People Procrastinate?

  • Feeling overwhelmed: A task may seem too large, difficult, or complicated.

  • Lack of motivation: The task may feel boring, unimportant, or unpleasant.

  • Perfectionism: Some people wait for the “perfect” time or conditions before getting started.

  • Distractions: Social media, video games, television, and other activities can make it difficult to stay focused.

How to Stop Procrastinating

  • Break large tasks into smaller steps: Start with an easy part of the task to build momentum.

  • Use short work periods: Commit to working for 30 minutes, then take a five-minute break. Once you get started, you may find that you want to continue.

  • Remove distractions: Put away your phone, turn off unnecessary notifications, and avoid browsing the internet while working.

  • Listen to upbeat background music: Music can help create a positive and productive environment.

  • Focus on the benefits: Remind yourself how completing the task will help you.

Finally, overcoming procrastination can start with just one moment of excitement. The right music or video can create that spark and get you moving.

WHAT IS PURPOSE

  • Take a pen and paper and write down your thoughts.

  • Start by listening to the audio session, then watch the short video(s).

PREPARATION

GUIDED SESSION

Use headphones for optimal sound

Procrastination

Get Moving with Japanese War Drums

Let’s Go: Formula 1 Pit Stop

Keep pushing forward and don’t stop

‍ Procrastination, temptations, and incentives: the struggle between the present and the future in procrastinators and the punctual. Siegfried Dewitte, et. al. Wiley, 15 August 2002.

Procrastination: When Good Things Don’t Come to Those Who Wait. Katrin B. Klingsieck. European Psychologist. V. 18 Issue 1, March 2013.

At last, my research article on procrastination. Clarry H Lay. Journal of Research in Personality. V. 20, Issue 4. P 474-495. December 1986.

Rethinking Procrastination: Positive Effects of "Active" Procrastination Behavior on Attitudes and Performance. Angela Hsin Chun Chu, et. al. The Journal of Social Psychology. V. 145, Issue 3. P. 245-264. 2005.

The procrastination of everyday life. Norman A. Milgram, et. al. Journal of Research in Personality. V. 22, Issue 2. P. 197-212. June 1988.

Bedtime procrastination: introducing a new area of procrastination. Floor M. Kroese, et. al. Front. Psychol., V. 5. 18 June 2014.

PUBLISHED RESEARCH