Psychologist George Harrison said: "Procrastination is a mental state that cannot act according to one's original will, and is a manifestation of lack of willpower."
Many people in life have procrastination, while annoying their delays, while enjoying the present of timely fun.
Successful people have strong willpower and strong action ability, set the right goals, and start doing it directly. No one wants to go for excellence, but thinking is different from doing it.
I want to be decisive and I want to complete all the tasks on the list. I have realized that procrastination is a big obstacle for me. How to overcome procrastination and move towards excellence?
"65 Micro Habits" This book helps us develop good habits and create an ideal life. The author is a Japanese samurai Furukawa Samurai. He is a habit-forming mentor for young Japanese people. He founded Japan's first habit training school and proposed the "0 burden" self-management rule. In the book, he proposed the "habit iceberg model theory", believing that there are thinking habits, emotional habits, etc. hidden under visible behavioral habits. This book uses four aspects of behavior, thinking, emotions, and environment as the entry point, and introduces 65 methods to adjust micro-habits, among which several micro-habits that fight procrastination are mentioned in behavioral habits.
overcome procrastination psychology 1: use 15 minutes as a unit
overcome procrastination psychology 2: Make a list, check one after one after one
overcome procrastination psychology 3: subdividing the work
overcome procrastination psychology 4: focusing on specific matters
overcome procrastination psychology 5: Stop emotional internal friction, just finish doing
overcome procrastination psychology 6: Do this on the spot
1.15 minutes principle
"15 minutes is an time unit that makes our actions magic."
0 procrastination tasks generally do not like to do it, or are afraid of difficulties and troublesome. Give yourself a psychological hint, just do it for 15 minutes and stop when it is time. 15 minutes are not long or short, and it can usually be done. However, once you start doing it, if the work is not done in full after 15 minutes, or the enthusiasm for doing it is just getting better, you are very likely to be reluctant to stop and continue to do it. Even if you only pause after doing it for 15 minutes and start doing it first, it is much better than not doing it.
The author said that in the process of shaping micro-habits, he developed the habit of "spend 15 minutes to clean the room every day". Speaking of this, I was eager to try it out. I don't like doing housework, and I also started the "15 minutes to clean the room" mode.
First plan what to do in 15 minutes, sweeping the floor, mopping the floor, watering flowers, cleaning the living room... 15 minutes is very nervous, and the speed of work is very fast. My son is blocking the way in the living room, so I drove him to the bedroom, "Don't affect my work!" Every second is to fight for every second. Now, you need to be efficient in doing housework. It is not to calculate as much as you do. Take advantage of the efficiency of the housekeeper's hourly work to see how much work you can do in 15 minutes, but instead stimulate the desire to challenge!
This thing works so good, you can complete the planned housework and be happy; if you don’t use it in 15 minutes and you have over-tied the kitchen, that’s even better! With this sense of accomplishment, I am proud of me and it turns out that housework can be very pleasant.
15 minutes, it cannot be said to be like an arrow off the string, but the countdown starts, and players like the "strongest brain" participate in a limited-time competition and solve problems in a limited-time 15 minutes, which is exciting. This is more efficient for boring and boring tasks, and for things that are afraid of being difficult to procrastinate, help you reduce your psychological burden before doing it. Only do it for 15 minutes and start the action switch.
2. Make a list
There are many things that should be done, and I keep it in my mind, but I will forget it when I am busy. It is better to write them down and make a list, which does not occupy the memory of my brain. At the same time, I will urge the task to be completed on time.
Develop the habit of making lists every day, record daily tasks, check them all at once, complete one by one, have a sense of accomplishment in your heart, and encourage yourself to continue doing it. If you are included in the list, but you still don’t want to do some tasks, just use the “15-minute principle” mentioned above and start doing it first.
3, decomposition task
For relatively heavy tasks, it can be decomposed into small tasks at each stage. Every time you complete a small task, you have the confidence to go on to the next small task until you finally complete the goal.
write an article, but you have no idea for a moment and are procrastinating. At this time, split the big goal of writing an article into several small goals. First determine the topic, then list the outline and write it in several parts, consider which materials you want, then roughly determine the title, download the pictures used in the article, and finally modify it. Decompose them into small goals in each stage, and don’t spend half a day doing this. Don’t scare yourself before you even do it. It would be strange if you don’t delay. The same is true for disassembling calligraphers. For more difficult levels, or if you are beaten back, you need to pass the level again, which is easy to feel afraid of difficulties. You can decompose the target of the level tasks, read books, select clips, make RIA notes, write realistic recordings, drills, live leveling, etc. Complete a small part of your goals at a time, making it easy for you to deal with and stick to it.
4. Focus on specific matters
"I want to lose weight", "I want to read", "I want to learn"....
tasks such as this are too broad and not specific, and focus more is conducive to action. Change "I want to lose weight" to "I want to go running at 8:00 pm." Change "I want to read" to "read for 30 minutes before going to bed", change "I want to learn courses" to "I sign up after get off work", focus on specific things, have clear tasks, and will take action directly.
When procrastinating, consider whether the tasks you set for yourself are too broad? Correct the goal, and maybe action will follow. For example, I have always wanted to clean up the balcony before, but I delayed it for a long time and saw the focus mentioned in the book, changing the task "clean up the balcony" for "clean up the things on the children's toy rack tonight and clean up the flower pots tomorrow night." This way the task is clearer, and you don't have to think about what you do first and then what you do when you act. The goal is not specific, and I don’t know what to do for a moment, so I don’t want to move.
Among the things you are procrastinating, is there any reason why the task is not focused enough?
5. Stop emotional internal friction and directly start
. For work you don’t like or work you find troublesome, you are resistant to, “Why do you have to do this task?” “Why are you given me all the hard and tiring tasks, but they are very leisurely?”… But you know in your heart that you have no choice but to do it. At this time, you consciously stop mental friction and treat it as a routine task and do it directly.
Because of the internal emotional friction, not only can't change anything, but it will consume energy. In the end, it will be hard to do it, but it cannot guarantee efficient completion. It is better to do it directly, mental loss is just to consume yourself.
also did it while smiling, and also did it while crying, so why don’t you just start working. Is there any quarrel like an adult who quarrels about children: "You have to do your homework when you are happy, and you have to do your homework when you are unhappy. It's your business anyway." There is no need to get emotional internal friction, you can do it early and relax.
6. Do it on the spot
on the spot, without making excuses to delay.
For example, you need to take notes when listening to a class. If you don’t want to listen to the class immediately, you want to relax. You can collect the courseware first, and then listen to the class and do your homework when you are free. But after collecting it, there was no subsequent follow-up, and the delay was delayed indefinitely, resulting in the failure to finish the course and paying the tuition fee in vain. It was better to do it immediately. At that time, you completed your notes and homework, and did not make excuses for procrastination, and did not let your brain use "doing it later" to deceive yourself.
How many moments are there? It is because "there is still time, let's talk about it later", so it is gone. . Today's work is done today, and I will do it on the spot and not make arrangements in the future, because "in the future" is unreliable.
Procrastination is a habit, and excellent is also a habit. The brain has the characteristics of "seeking profit and avoiding harm", but when we understand why procrastination, how to fight procrastination, and develop these micro-habits of avoiding procrastination, I believe you will become better and better.
