We have all struggled with a disease that has slowed our ability to be productive at some point in our lives. Procrastination. According to research done by Joseph Ferrari, about 20% of adults are chronic procrastinators. Procrastination can cause stress and anxiety, and it can even be damaging to your health.

Many of us believe that procrastination results solely from a severe lack of motivation. We begin by watching motivational content on YouTube or reading productivity books, only to discover that it has no positive impact on our procrastination issues.

Don't get me wrong: watching motivational videos and reading good books are great, but they are only a temporary fix. Procrastination is a far more complex psychological problem that necessitates a long-term solution.

In this post, we'll look at the main reasons people procrastinate and some practical steps you can take to overcome them.

Why do we procrastinate?

A common assumption about why people procrastinate is that they lack willpower or motivation. However, the cause of procrastination is not as simple as you may believe.

Many people rely heavily on motivating factors to motivate them to complete tasks in a timely and efficient manner. These motivating factors include the expectations of receiving rewards or incentives for doing excellent work on the job.

There are also demotivating factors that emotionally demoralize us, causing most people to procrastinate. Some of these factors include:

• Fear of failure
• Anxiety
• Indecisiveness
• Lack of energy
• Abstract goals
• Lack of motivation
• Depression
• Self-handicapping (when you place mental barriers in your own way)

Because we are swamped with negative emotions, we are more inclined to prioritize managing those negative emotions over completing the tasks we were supposed to finish.

Motivating factors that once enticed you to work hard may be diminished because of demoralizing factors. When those demoralizing factors outweigh our self-control and motivation, we procrastinate and delay the tasks we were supposed to complete.

How do we beat procrastination?

Now that you have a general idea of why you procrastinate, it's time to devise a remedy to tackle procrastination. Here are a few steps you can follow to create your own personalized plan to overcome procrastination:

1) Set Clear Goals
Set specific and measurable goals. Ascertain that your objectives are significant enough for you to make progress toward them. Your goals must motivate you and be important enough for you to make the necessary lifestyle modifications and sacrifices.

2) The Origin Story
What is the story behind your procrastination? Identify the causes and sources of your procrastination. Assess the instances when you procrastinate the most and begin breaking those cases down. Specify the Why, When, and How of your procrastination.

3) Action Plan
Begin developing your action plan for overcoming procrastination. Add anti-procrastination techniques that equip you with the methods you need to break your procrastination habits.

Here are some anti-procrastination techniques to incorporate into your action plan:

• Break your tasks down into small and actionable pieces
• Prioritise your most important tasks
• Recognize your satisfaction and rewards after completing those tasks.
• Develop a strong belief in your ability to overcome procrastination.
• When you feel the urge to procrastinate, take a deep breath and pause for a minute.
• Eliminate any distractions in your work environment
• Concentrate on your goals rather than the task at hand.
• Reward yourself when your action plan is successfully implemented.

4) It's Go Time
It's time to put that action plan into action. Keep a journal or a log to track your progress after implementing your action plan into your daily life. Consider whether the techniques you employ are beneficial in your fight against procrastination. Continue to tweak and refine your action plan until you discover one that is effective.

5) Reward Yourself
After you've completed your task, you need to trick your brain into affiliating completion with positive emotions. Do something you enjoy after each step - play your favourite sport, watch your favourite show, or grab some delectable desserts! Save a highly attractive reward for when you finish the entire task.

To summarize, there are numerous reasons why we procrastinate. I hope you have gained a deeper understanding of procrastination and found this article beneficial in dealing with your procrastination problem. If you're looking for a book to help you overcome procrastination, I'd recommend, "Eat That Frog" by Brian Tracy. Good luck in your fight against procrastination!