Did you ever procrastinate?
I know I do; I even procrastinated writing this blog.
Procrastination is the act of delaying or postponing a (set of) task(s). The reason why we procrastinate lies in biology: your brain values immediate rewards more highly than long-term rewards.
Imagine that you have 2 selves; one Present Self and one Future Self. When you set goals for yourself, starting your own business or reading a book, you are making plans for your Future Self. The Future Self values action with long term benefits.
“Trust that motivation often comes after starting, not before”
While the Future Self is good at setting goals, the Present Self is the one who is taking action. The Present Self appreciates instant gratification more than long-term payoff.
Since actions are taken in the present moment your Present Self will win the battle with your Future Self. As a result, you will choose instant gratification – completing your to-do list with simple tasks – over a long-term reward – meeting with a difficult colleague.
There are 3 strategies to the termination of procrastination:
- Spread accountability; share with others what activity you are going to do, by when and at what time. By communicating your actions with others, you are less likely to procrastinate. Nobody likes to admit that they didn’t complete the intended action.
- Reflect on what is holding you back; what are the big barriers that are keeping you from starting or completing this activity? Typically, you will find a relationship between the activity you need to do and the reason why you procrastinate. For example, you procrastinate to continue the project, since you don’t really believe in the project itself.
- Reward yourself immediately; find a way to make the benefits of long-term more immediate. One of the best strategies for that is known as ‘temptation bundling’; combine a behavior that is good for you in the long-run with a behavior that feels good in the short-run. For example, you only allow yourself to listen to your favorite music or podcast while you are working out.
In order to terminate procrastination, make it as easy as possible to get started and trust that motivation often comes after starting, not before.
If you are keen to get more strategies for this, don’t procrastinate to contact me.
Did you ever procrastinate?
I know I do; I even procrastinated writing this blog.
Procrastination is the act of delaying or postponing a (set of) task(s). The reason why we procrastinate lies in biology: your brain values immediate rewards more highly than long-term rewards.
Imagine that you have 2 selves; one Present Self and one Future Self. When you set goals for yourself, starting your own business or reading a book, you are making plans for your Future Self. The Future Self values action with long term benefits.
“Trust that motivation often comes after starting, not before”
While the Future Self is good at setting goals, the Present Self is the one who is taking action. The Present Self appreciates instant gratification more than long-term payoff.
Since actions are taken in the present moment your Present Self will win the battle with your Future Self. As a result, you will choose instant gratification – completing your to-do list with simple tasks – over a long-term reward – meeting with a difficult colleague.
There are 3 strategies to the termination of procrastination:
- Spread accountability; share with others what activity you are going to do, by when and at what time. By communicating your actions with others, you are less likely to procrastinate. Nobody likes to admit that they didn’t complete the intended action.
- Reflect on what is holding you back; what are the big barriers that are keeping you from starting or completing this activity? Typically, you will find a relationship between the activity you need to do and the reason why you procrastinate. For example, you procrastinate to continue the project, since you don’t really believe in the project itself.
- Reward yourself immediately; find a way to make the benefits of long-term more immediate. One of the best strategies for that is known as ‘temptation bundling’; combine a behavior that is good for you in the long-run with a behavior that feels good in the short-run. For example, you only allow yourself to listen to your favorite music or podcast while you are working out.
In order to terminate procrastination, make it as easy as possible to get started and trust that motivation often comes after starting, not before.
If you are keen to get more strategies for this, don’t procrastinate to contact me.
