Is this the case for you?
You will not start work unless it is delayed until the last day of the deadline.
will take the exam tomorrow, so I plan to stay up late to prepare for the exam today.
plans to exercise and keep fit, but the days come and go and never start.
In short, everything must be delayed, and it is difficult to take action immediately.
This is procrastination.
In modern society, nine out of ten people are in trouble. In the book "Effective Learning, Efficient Growth",
new media author Mao Mao Qianqian, combined with her own experience and feelings, summarized a set of effective methods to combat procrastination, which is quite inspiring to read.
If you are also a veteran procrastinator and want to stop procrastinating, become a bold activist and improve efficiency. You need to take a comprehensive look at yourself and have an in-depth conversation with yourself to explore the reasons behind procrastination and how you can overcome it.
01 Cognitive level
There must be a reason behind procrastination.
Mao Qianqian cited the classification of procrastination in cognitive science. The reasons behind each type are different.
Specifically, there are four types of procrastination:
Deadline procrastination
Personal affairs procrastination
Simple procrastination
Complex procrastination
Deadline procrastination refers to the procrastination caused by our wanting to avoid the task when faced with tasks that seem complicated and have uncertain prospects.
We may feel troubled by this vague and difficult task and don't know how to do it.
Therefore, when you recognize this situation, the method to deal with it is very specific.
For example, list the goals, deadlines, time nodes of key steps, etc.
If you sort out these contents clearly, you will not procrastinate indefinitely, but you will also be able to find a breakthrough and start taking action.
Personal affairs are related to personal improvement and growth. You have goals and deadlines you hope to achieve, but there is no start time.
At this time, you can divide things into priorities, only do important things, and don't do other things if you can.
02 Emotional level
Don’t let emotions dominate your life and work.
Rational Emotive Behavior Therapy has a famous methodology called ABCDE.
A is the thing that triggers us to procrastinate, B is the automatic thinking that we immediately think of procrastination, C is the result of procrastination, D is the questioning of B's thinking, and E is the result of adopting a new way of thinking.
To put it simply, it means changing the behavior of procrastinating before into doing it now regardless of whether you like it or not.
Emotions are like a horse, and we are the riders.
Therefore, learning to train horses is a very important thing.
There are usually things that we put off and are unwilling to do immediately. Most of them are things that do not arouse our interest and are things that we don’t really like to do at all.
At this time, the emotional horse wants to give up its choice and refuses to leave.
As horse riders, we have to hold on to the reins and scold the horse to keep moving forward.
Of course, there are skills in training horses. You have to give the horse a little sweetness to make it happy, and things will be easier to handle.
This is also the Premark principle mentioned by Xiaomao Qianqian in the book: first complete something you don’t like, and then do something you like, which will reduce your dislike of the previous thing.
For example, if you want to exercise, you might as well tell yourself that if you can persist for three days, give yourself a gift, and if you persist for half a month, give yourself another gift.
When emotions are relieved and people are happy, they naturally stop procrastinating.
03 At the behavioral level
the most important manifestation of procrastination is the lack of action.
Therefore, taking action immediately is the only way to overcome procrastination.
When you procrastinate, from a behavioral perspective, you can use task lists. Reverse planning, etc., to allow yourself to do something now.
These tips are helpful.
Such as the five-minute plan.
When you plan to go for a run today but have not started yet, you can get up immediately and do five minutes of warm-up exercise at home, or five minutes of skipping rope.
After five minutes, decide what you want to do for the next five minutes.
Because time is short, we are more willing to start taking action.
At the same time, you can also plan counterattacks.
If you want to exercise to stay healthy and in shape, you might as well imagine that after you lose a few pounds, you can wear that elegant black dress that you have wanted to buy for a long time.
Once you lose weight, immediately put the dress in your pocket.
Following this final result, you need to make a series of arrangements: apply for a card, make an appointment with a coach for the first class, or buy a pair of running shoes, make an appointment with a running expert, set a time and place, and run with her.
can do this, and your procrastination can be considered successfully overcome.
04 Efficient learning leads to efficient growth
People are destined to continue to grow.
Growing up also means learning to manage your own life, keep learning, and take positive actions.
Mao Mao Qianqian said: "Everyone wants to grow efficiently, but often after putting in the effort, they find that they are getting further and further away from the goals in their hearts, and thus fall into confusion and confusion. The reason is that you have not studied effectively."
As a self-media person and a practitioner in the advertising industry, Mao Mao Qianqian follows the same life trajectory as many people, studying, college entrance examination, employment, entrepreneurship, and then further education.
In this process, she also experienced setbacks, failures, depression, and self-denial, but in the end she strengthened her direction despite stumbling.
Based on her own study and work experience, in the book "Effective Learning, Efficient Growth", she provides many personally tested effective learning methods and improvement techniques, including how students can improve their academic performance, how professionals can improve their work performance, and how every ordinary person can manage their own life.
If you feel like your life is less than satisfying, there may be something wrong with your approach.
What you need to do is to stop and think first, discover the crux, then take the correct action and wait for the flowers to bloom.
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text/鱼白
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