Did you know that failure is primarily caused by Procrastination?
Studies indicate that persistent procrastination affects around 15%–20% of adults. Another survey from The University of Warwick suggests that the average person procrastinates for 218 minutes each day, which equates to 55 days per year spent putting off necessary chores. It is estimated that 70٪- 90٪ of undergraduates procrastinate.
Procrastination is detrimental to Success Process. It is the practice of delaying essential tasks for unjustified reasons. It is a voluntary act yet irrational and irresponsible. Everyone experiences procrastination at some point in their lives, and the reasons vary from person to person.
We procrastinate due to a lack of time management, an inability to comprehend and regulate our emotions, a lack of desire and motivation, a lack of purpose, and a lack of “know-how” however, it becomes a very dangerous practice when it becomes a habit. People prefer engaging in more pleasurable activities over less joyful ones. They are unaware of the fact that they are wasting their time. And this will cause them unnecessary worry and pain immediately afterwards.
It’s interesting to know that no one is born a procrastinator and that procrastination is a learned behaviour. You can stop putting things off by recognizing, reframing, and changing your thoughts, feelings, and actions.
This article describes my 4Rs Framework to Overcome Procrastination.
The 4Rs Framework for Beating Procrastination
1- Recognize
Admit to yourself that you are procrastinating if you experience dread, lack of energy, lack of drive, and deliberate delay while understanding the negative repercussions. Being vigilant with your ideas, emotions, and actions is crucial.
Admit that you are procrastinating and provide yourself with forgiveness for doing so. Realizing that it is not an illness but rather a behavioural problem caused by your ideas and feelings, which govern your behaviour and cause you to act in a certain way. Consequently, your Results will be calculated based on this period.
2- Reflect
Acknowledge your thinking, recognize your emotions, and observe your actions.
Question your thoughts and beliefs. Ask yourself, “Why am I delaying action?”
- How much will I weigh?
- What am I experiencing?
- How can I deal with it?
- What would successful people do if given such a mission?
- What are the consequences of inaction and repeated delays in completing tasks?
How can I change my current mindset preventing me from taking action?
Reflect is a Self-Inquiry that requires genuine answers about the cause of the delay to prevent future occurrences.
3- Reframe
Positively reframe your thoughts about yourself and the task. Consider what you want rather than what you don’t want. Replace your thoughts of fear and anxiety with joy, satisfaction, and achievement of task completion. Visualize yourself completing your homework successfully and relish the resulting emotions.
Adopt a mindset of excellence and act with confidence; this will assist in reducing the experience of discomfort linked with the endeavour. You are capable of restructuring your mental and physical lives.
4- Re-apply
Take action upon your newly generated thoughts and feelings. Follow the strategies below to overcome procrastination.
- Find a quiet place to sit and be by yourself.
- Minimize distractions
- While working or on breaks, listen to music that is both peaceful and motivating. Test your Possible options.
- Divide the Huge task into smaller ones.
- Stay hydrated and consume healthy food to prevent tiredness and exhaustion.
- Plan the day before.
- Breathe deeply. Meditation assists in calming the Mind and Body.
- Focus on loving, honouring, & respecting yourself
The most important thing is to be flexible with yourself. Don’t be harsh on yourself. This will lead to more procrastination
Sometimes delaying tasks is ok when we want to take our time to study, research, gather more info, and reflect on the mission. In this case, we are not procrastinating; we are just slowing down to speed up.
With the above 4R Framework, you will be able to overcome procrastination and become more productive. Please feel free to submit inquiries using the contact page or schedule a discovery call here.