People have suffered from procrastination for a long time. From Latin, the term passed to English-speaking societies in the 16th century. And a few years ago, the concept received a new global life as a widespread psychological phenomenon of our time.

When studying or working, we put off an important and difficult task for hours or days, replacing it with other things, and then in stress and haste, we complete a large piece of work at the last moment. This is procrastination. Where does the need to procrastinate come from, how behavioral specialists advise to fight procrastination and what good sides it can have - further in the text.

WHAT IS PROCRASTINATION?

Unlike laziness, which is usually accompanied by a state of apathy and inactivity, procrastination is a more active and energetic way of avoiding doing necessary things. We are not idle, but we are not doing what we should.

Procrastination can be temporary and sporadic, or it can turn into a habit. In the first case, it indicates fatigue and exhaustion or a low energy level. After all, the reason for temporary procrastination in some places can be simply a bad mood - and there is nothing wrong with that. We are all only human and cannot always be at our best.

In the second case, procrastination is a chronic problem and is often associated with deeper psychological processes. A person who experiences procrastination on a regular basis should consult a behavioral specialist or psychologist, because the causes of repeated and prolonged episodes of procrastination may be clinical disorders, such as depression or attention deficit disorder. A specialist will help identify the underlying factors that cause procrastination and tell you how to eradicate or at least reduce the negative impact it has on your life.

In addition to being a consequence of procrastination, it can also be a source of mental disorders. Frequent or prolonged episodes of procrastination lead to the fact that a person cannot fully relax and rest during free time from work or study. Prolonged stress and background anxiety, which are formed as a result, can lead to deterioration of both psychological and physical health.

However, procrastination can sometimes be useful. If procrastination is not a painful habit, but a reaction to a specific activity or task, it can be a field for reflection, because it shows your true priorities or hidden feelings. 

Also, procrastination can be the initial period in the performance of voluminous or complex work, when your brain is passively looking for a solution or a creative approach. In this case, give yourself time to think and do not scold yourself for stagnation. And so that this stage does not last forever, return to the implementation in a few hours or days.

WHY DO I PROCRASTINATE?

People are very impulsive creatures. It is much easier for our brain to perceive both benefits and troubles here and now. You may feel satisfaction from the work done, but if it takes more than one day to complete, the future satisfaction will not seem as motivating.

In addition, by choosing to postpone difficult or unpleasant work until later, we are simultaneously making a choice in favor of more enjoyable activities in the here and now. In fact, by procrastinating we make our lives easier and more enjoyable. However, at the same time, we feel the burden of unfinished business, and this is where the problem begins.

So, the main reason for procrastination is the impossibility or feeling of impossibility to get satisfaction from completing a difficult task here and now. These feelings can cause or increase the following factors:

• Too abstract goals and an unclear route to their realization;
• A general feeling of tiredness or fatigue;
• Anxiety;
• Failure to accept the task;
• Perfectionism;
• Fear of bad grades or devastating criticism.

HOW TO FIGHT PROCRASTINATION: TIPS AND LIFE HACKS

The first step in dealing with procrastination is recognizing the problem. The next task is to understand the reasons, because the choice of the further method of struggle depends on them. For example, if you procrastinate because the task seems too global, a good solution would be to break it into several small ones and plan the execution process in stages.

If the constant procrastination is connected to other sources of stress and uncertainty, it will be more difficult to get rid of the procrastination without solving these deeper problems.

The following tips can help you fight the habit of procrastination:

Organize your time. You can procrastinate when you don't have a clear plan of action. In this case, not only planning but also prioritization can help you. Put the task you're avoiding first on your list for the day so you don't put it off until the evening or tomorrow.

Clear the space around. If you have noticed that your workplace or computer is filled with a lot of junk, it is also better to fix it, so as not to clutter up your information field with unnecessary triggers. In an orderly space, it will be easier for you to focus on a difficult task.

Turn off notifications on your phone, close extra tabs in the browser, meditate or listen to white noise for a few minutes - additional, but simple and important steps that will increase your ability to work.

Just start through the power. If you're the type of procrastinator who puts off a task until last, you may have noticed that no matter when you start doing it, you don't really feel like doing it. If the motivation to take on the task does not appear, stop waiting for it. Start even without desire, and then it will be easier.

Create interim deadlines and reward yourself for effort. When the deadline for a big task is far away, it can be hard to motivate yourself to get started. However, if the deadline is close and the task is small, it is easier to implement. Divide a big task and start doing it gradually. At the moment when you see even a small progress in your work, praise yourself and additionally stimulate the hormone of pleasure with pleasant little things: a walk, a treat, etc.

Take regular breaks. A University of Oregon study found that regular short breaks improve concentration, reduce stress, and help you remember and process information better. So that you don't procrastinate for hours, feeling guilty about it, organize short legal breaks every hour.

Devote your free time to pleasant, though not useful, things. Managed procrastination time is one effective way to reduce the amount of time you spend procrastinating.

Get help and support. To overcome painful episodes of procrastination, behavioral experts advise enlisting the help of fellow sufferers who also need to do something big and difficult. Together, controlling and encouraging each other, you will be able to cope.

If you are procrastinating because you don't understand the task or the way to accomplish it, a good solution would be to consult a teacher or supervisor. With more information, you can begin the difficult work. In cases where the task seems too difficult, you can also turn to specialists in it. For example, if a large project during distance learning seems too difficult, contact a tutor for the desired subject.