Adults struggling to overcome the habit of procrastination is a common issue. Often, we delay important tasks until the last minute and rush to complete them. This habit, frequently observed among students and known as ‘Student Syndrome,’ persists into adulthood and can even worsen. So, how can we address this problem?
Causes of Procrastination
According to Associate Professor Itamar Shatz of Cambridge University, procrastination can lead to various issues. For example, missing deadlines, reduced work performance, increased stress, and decreased team productivity. These problems can have a negative impact on our lives.
Why do we procrastinate? Professor Shatz identifies two main causes:
The first is a lack of motivation. People often struggle to connect their actions with future rewards or prioritize immediate pleasures over long-term achievements.
The second cause is psychological barriers. Anxiety or fear about completing tasks and aversion to potential negative feedback can manifest as task avoidance.
How to Overcome Procrastination
How can we address these issues? Professor Shatz suggests the following methods:
1. Identify Causes and Set Goals
First, it is important to identify why you procrastinate and in what situations it occurs more frequently. Then, set specific goals. Having specific goals can help you stop procrastinating.
2. Break Tasks into Smaller Steps
Breaking large tasks into smaller steps can also be helpful. This approach reduces the burden of large tasks and allows you to experience a sense of accomplishment as you achieve small goals. For example, plan to work for one hour each day and focus during that time.
3. Use the Pomodoro Technique
Using the Pomodoro technique is another effective method. This technique involves focusing for 25 minutes and then taking a 5-minute break, enhancing concentration and maximizing efficiency. It is a great way to avoid procrastination and maintain steady progress.
4. Reward Yourself
Rewarding yourself after completing tasks is a good way to stay motivated. Even small rewards can boost motivation and help you avoid procrastination.
Conclusion
While procrastination is a common issue, understanding its causes and using appropriate methods can help overcome it. By addressing motivational issues and psychological barriers, setting specific goals, breaking tasks into smaller steps, using the Pomodoro technique, and rewarding yourself, you can conquer procrastination. The key is to identify the causes and apply suitable techniques. Start now!