People who often procrastinate by procrastinating work certainly know what suffering and stress that follows. Even if they want to work on or complete a task, they have a very hard time getting started! If you're experiencing the same thing, this article describes some ways to get rid of the urge to procrastinate right now (So read on!). In addition, you need to change your lifestyle so that the desire to delay does not recur.
Step
Method 1 of 3: Changing Your Perspective
Step 1. Don't beat yourself up because you're used to procrastinating
Stress makes it harder for you to complete tasks. Instead of blaming yourself, focus on what needs to be done.
Guilt and regret are energy-draining emotions. You will be very tired and frustrated if you waste time berating yourself for not starting essay writing 2 weeks ago and delaying completion of assignments
Step 2. Do the tasks that should be prioritized for 15 minutes
Instead of thinking about how many hours you have to work, just get started. Tell yourself that you only need to work for 15 minutes. This method can overcome the stress so that you work more than 15 minutes before quitting.
- If 15 minutes is overwhelming, do the task for 3 minutes.
- Take a 2 minute break if you feel tired then continue working for 15 minutes.
Step 3. Break down tasks into easy-to-do activities
Maybe you feel pressured because you imagine having to complete an essay writing assignment or working on an assignment that must be completed in the next 1 week. Instead of thinking of daily tasks as burdensome obstacles, break them down into smaller activities so that you feel more motivated and continue to work to completion.
- For example, instead of thinking, "I have to finish writing my essay by 10pm tonight," say to yourself, "I'll outline the essay, outline it, and then do some research for references."
- Learn pomodoro techniques that help you work on a schedule and rest at predetermined intervals.
- Don't make to-do lists that are long and filled with mixed activities because schedules like this can make you lose your mind. Instead, group tasks into categories, such as "Home", "Work", "Family", and "Personal" and then cross out the completed daily tasks.
Step 4. Start the day by doing the toughest tasks
Make a schedule for morning activities by listing the toughest tasks. You will feel very energized after eating breakfast and fully awake. Do the tasks in the morning schedule that feels the heaviest. When you're done, you feel relieved and ready to do other, lighter daily tasks.
Find out when you feel most energized and awake and then schedule activities to make the most of that time. For example, if you feel very energized in the morning, do the hardest task after getting up in the morning. On the other hand, if you're still nervous in the morning, you may make mistakes or feel frustrated when you jump right into a difficult task
Step 5. Have a mental dialogue to motivate yourself
"Talk to yourself" is useful for calming yourself down, focusing your mind, and achieving work goals. State your name when speaking to yourself by telling yourself that you are able (and willing) to work.
- For example, say to yourself, "Yeni, I know you're tired from working hard this week. You've written hundreds of essays and this time you can do it."
- In addition, you can ask yourself a question, "Yeni, why are you feeling anxious about this assignment? I'm sure you can do it well."
- Talk to yourself out loud to remember when you were around a lot of people.
Step 6. Don't demand perfection
Imagining the perfect essay, assignment, or project can be a pain. The results you expect are just a dream if nothing is done. So, ignore imagination (or fear) for imagining the perfect result. You also can't fix something that doesn't exist.
Step 7. Promise yourself that you will get a reward when the task is completed
Maybe you feel overwhelmed by the thought of how many more hours you have to work to complete a task. To overcome this, tell yourself that when the task is done, you can celebrate it by doing something you enjoy. Use what you want to force yourself to do unpleasant things.
Method 2 of 3: Choosing a Distraction Free Work Location
Step 1. Choose the most suitable work area for you
Pick a location where you are most productive and feel comfortable doing your tasks because there are no distractions. Make sure you have a place to work that is separate from the place to rest.
For example, you could work in a library, coffee shop, or workspace at home
Step 2. Download the phone app to get rid of distractions
Electronic devices are usually a trap that takes up all your time and attention, but there are apps to prevent that! Immediately download the application to overcome the desire to procrastinate work that has been triggering problems.
- One very effective application is AppDetox.
- Yelling Mom will sound according to the time range you specify before starting work.
- Procraster helps you figure out why you're procrastinating and provides suggestions for dealing with it.
- The timer app on your phone can be used to determine how long you want to work and how long you want to rest. When the alarm goes off, work on the next task and stick to a consistent schedule.
Step 3. Use a program or browser add-on to avoid being a distraction from the internet
If the biggest obstacle is access to websites, download an internet addiction app, such as a program that can be accessed using Windows and Mac. If you can manage your time well, set an alarm before accessing useless websites and then return to work when the alarm rings.
- Use Freedom which can be accessed by all devices and operating systems.
- If you're a Mac user, the free Self-Control app helps you block some websites when you need to work.
- For Windows users, take advantage of the free Cold Turkey application, but to get the best features, you will be charged around IDR 300,000 per usage.
- Another free app option is StayFocused for Chrome users or LeechBlock for Firefox users.
Step 4. Store the phone somewhere else if needed
If you're not focusing on work because there's a distraction nearby, fix the problem by putting it somewhere else or turning it off for a while. A distraction can be a display on various screens, such as iPads, other electronic devices, or computers.
If your phone needs to be turned on for family or work, turn off notifications, except for receiving messages and/or calls
Step 5. Listen to music without lyrics
Many people find it difficult to work and stay focused if they are in a very quiet room. However, you may be distracted by words if you listen to a song with lyrics. We recommend listening to white noise or instrumental music.
Method 3 of 3: Preventing the Desire to Postpone Work for Next
Step 1. Make a to-do list to define work goals
Write down all the tasks that must be done consisting of daily and weekly tasks that are short-term and long-term tasks that take several months, even years to complete. A written action plan helps you plan various actions that must be taken to achieve work goals.
Write the assignment down on a piece of paper. Even if you keep a to-do list or other task on your phone, like grocery shopping or a birthday present, don't just leave it there. The activity of writing assignments helps you determine how to complete them
Step 2. Prioritize each work goal by setting deadlines
Use the agenda to schedule activities. Write short-term tasks on a daily or weekly activity sheet with their respective deadlines. Set deadlines for long-term work goals by filling out the monthly activity checklist.
- List all tasks to be completed on the agenda. For example, the biology assignment deadline is Friday. Set aside at least 3 days to do it. You should also buy a toothbrush and vitamins at the pharmacy before going on vacation. Schedule this activity for a Thursday night. In addition, next month you will take the university entrance exam. So, set aside at least 3 hours per week to study.
- Prioritize tasks efficiently using the Eisenhower Box. First, group tasks into 4 categories, tasks that must be completed immediately, tasks that can still be postponed (rescheduled), tasks that can be delegated to others, and tasks that can be ignored because they are not important. This method has the advantage of being able to support the completion of tasks on a given day, but includes tasks with longer deadlines, such as several weeks or several months.
Step 3. Work on tasks one at a time, instead of all at once
Perhaps you wish you could complete multiple tasks by doing several jobs at the same time. In fact, working like this actually slows down the completion of the task and the results are less effective. Focus on a specific task and do it to the best of your ability. This method also makes you not overwhelmed by a very busy schedule.
Step 4. Have a friend monitor you to be honest with yourself
Avoiding distractions and sticking to a schedule isn't easy if you're doing it alone. The good (or bad) news is that almost everyone experiences the same thing. Ask a friend or family member to monitor your work habits and accomplishments.
Invite him to have fun in return if you manage to achieve work goals. If you're still procrastinating, cancel the event as a punishment for yourself
Tips
- If you often procrastinate on getting your homework done, try to do as much of it as possible at school. In addition, immediately do homework after school because the condition of the brain is still quite active when you get home. This method is better than delaying until the evening because there is a risk of not being done or something wrong so that you get a bad score.
- If you're experiencing anxiety or depression because you're used to procrastinating, share this with a friend or family member. You can ask others for help and consult a doctor or therapist.
