First of all, we must understand that procrastination is essentially an act, and there are reasons behind any act. Usually, the reasons for the delay are as follows:

No matter what the above reasons are, there are some unreasonable cognitive ways and ways of thinking in essence. Seeking professional psychological counseling is an effective method. Here, I simply give you a few tricks:

1. Establish an operational and pragmatic goal and further refine it.

No: "I want to study hard."

Instead: "I want to finish my English review before next week, print out the materials first tonight and spend an hour learning vocabulary." Tomorrow I will spend half a day reading through these phrases ... "

2. Start now, even if it's only 15 minutes.

No: "I have a whole period of time to do it tonight."

Instead: "I can use the present 15 minutes to do one thing first."

3. Protect your time and set aside "bandwidth" for your time.

No: "I must give everything to anyone who needs me."

Instead: "learn to refuse unreasonable demands from others or learn to assign tasks, that is, set aside bandwidth for your own time."

I wish the subject and readers who are troubled by procrastination can get out of the misery as soon as possible, hoping to help you!

believe in oneself

Believe that procrastination is not innate and cannot be changed; I believe that I can bid farewell to procrastination through my own efforts; I believe that this change process is not smooth sailing, but as long as you don't give up, you can make a little progress.

Starting with the cultivation of micro-habits

Procrastination is also a habit, so is positivity. Positive habits can gradually replace the habit of procrastination. We can start with the cultivation of micro-habits, such as doing one push-up every day (you can do one more, but at least one of them insists on more than 2 1 day), reading one page every day, and not actively looking at the mobile phone for half an hour during the break. These micro-habits are easy to do and stick to. When you have been doing well, you will have a sense of accomplishment, you will have confidence, and even the mental outlook of the whole person will change greatly.

Take resolute action on what can be handled in 2 minutes.

The main reason for procrastination is that you don't have much interest or find the task difficult, but if you get into the habit of dealing with small things (things that can be handled in 2 minutes, such as simply answering a phone call or email, etc.). ), your resolute style will also inspire you.

Looking for goals and motivation

Find a quiet time, carefully analyze your current situation, find out your shortcomings, and put forward specific goals for the future. Find a notebook or paper to write down, so that you can see clearly every day (especially in the morning) and keep pushing yourself.

Reward yourself in time after progress.

First, control your consumption desire, wait until a treasure wants to buy something, and then buy or reward yourself with a big meal after a week of progress in the specific actions set to change procrastination. Timely encouragement can also motivate you to make progress.

Exercise regularly

Going far every day is to talk about love with your body once a day. Exercise can make your body secrete dopamine, endorphins and hormones. This excitement is like falling in love. Exercise can make you energetic and active in all aspects, which is obviously beneficial to the treatment of procrastination.

Plan ahead

Before starting a day's work, spend 15 minutes to make a plan, and arrange what to do in a day, what must be done first, and it is best to have a deadline. When you want to delay like this, there is no excuse, even if it is still a little delayed, at least it is much better than not planning in advance.

Finally, I think procrastination is actually laziness.

delay

Principles of treatment

Psychological intervention and behavioral intervention.

Treatment policy

Psychological intervention, behavior control.

medicine

Generally, medication is not needed, and those with depressive symptoms can choose antidepressants such as selective serotonin reuptake inhibitors (such as paroxetine, fluvoxamine, fluoxetine, sertraline, escitalopram and other antidepressants); For patients with anxiety disorder, benzodiazepines can be used. Antianxiety drugs (such as alprazolam, oxazepam, lorazepam, etc. ).

Other treatments

Self-regulation, changing cognition, positive emotions and regulating motivation, enhancing self-efficacy, giving play to group role, hypnotherapy.

Forecast situation

Simply procrastinating or being lazy can only be defined as "procrastination", which is just a bad habit. It is not difficult to correct. Diet regulation

Eat normally and pay attention to balanced nutrition.

Daily nursing

Pay attention to combining work and rest; Finish at least one job you don't want to do every day; Arrange the work in the most efficient time; Strictly follow the plan

Other comments

It is not easy to improve a psychological problem, which requires long-term efforts.

Roman Roland said: laziness is a strange thing, which makes you feel comfortable, rested and blessed; But it actually gives you boredom, burnout and depression; It deprives you of hope for the future, cuts off your friendship with others, and makes you more and more narrow-minded and suspicious of life.

At the beginning of each year, you say to yourself: You must start to finish this long-delayed goal. But by the end of the year, things haven't changed. You have so many chores to do. You are busy with several jobs, and that great goal can only be delayed! ?

? We always seem to procrastinate, no matter what the great goal is-starting a business, participating in community life, or decorating our home. In fact, it is often not because of lack of time. The real reason is that we have not promised ourselves! ?

? Of course, I won't be naive to say that it's never too late to start. But I really suggest you reflect. Are we really just making excuses? ?

? I often ask myself these 10 questions to help me overcome inertia, and I hope they can help you, too. ?

1, what is the worst result? ?

? My eldest brother is a computer engineer, but he started to set foot in health and fitness five years ago and founded a gym called Genesis. At first, he was always worried and fidgety. In order to calm himself down, he often asks himself, "What is the worst result?" The answer is: "Failing to start a business and returning to the old business-it doesn't seem so terrible."

? Maybe most of us can learn from him and start asking ourselves the same questions. An objective and honest answer is often not as horrible and unacceptable as we think. ?

2. What is the best result? ?

Will I regret if I give up trying? ?

? Many times, when we recall things that we have not worked hard, we often regret it. Regret is a very painful thing, so try to avoid it! ?

4. What can I get? ?

After achieving your goal, your gains are still extremely rich, including personal spiritual satisfaction and real material wealth. ?

5. If I succeed, what benefits can I bring to others? ?

? I found the effect of this problem very remarkable. We always think that "our goal" is only related to ourselves, but it is not. "Our goal" is also closely related to others. We should think about how our success will improve the quality of life of others. This question can help us explore the far-reaching significance behind the goal. ?

6. Have I set a good example for my children (or future children)? ?

No one is perfect, but we should try our best to leave an example for our children to follow. If we want our children to be brave, smart and firm, we need to show them these beautiful qualities through our own choices. ?

7. Do I want to be defeated by fear? ?

If you decide to give up trying, it should be your choice, not being defeated by fear. We live only to win! ?

8. Even if I fail, am I already more valuable? ?

I firmly believe that the value of life lies not in what we do, but in what we become. At the same time, we should also understand that what we do will determine what kind of person we can become. Even if you try, you still fail. You have become a braver and more determined person. In the final analysis, this is what really matters. ?

9. Is this consistent with the legacy I want to leave? ?

Our legacy is not a day's work, it is the crystallization of accumulation. If you know exactly what you want to stay and want to set out with the same goal, what are you hesitating about?

10. Don't do it now, when? ?

? There is never a "best time", so start now: a small start is far better than a pause. ?

No matter what we pursue, we always have to pay the price. Obviously, we need to prioritize and make sacrifices. It is very important to calculate the cost, which is usually worthwhile-of course not all the time. ?

If you have determined that it is worth paying, then start acting! ?

If you have the following symptoms, then the doctor will judge that you are lazy:

1.？ Too lazy to contact with others, like to be alone. I like a relaxed and unrestrained life, and my daily life is irregular.

2.？ What I want to do is always indecisive, indecisive, indecisive.

3.？ Always make excuses for your escape or mistakes, and always comfort yourself.

4.？ Things are always half done, or exposed to ten cold, and can't persist.

5.？ If you make a plan and don't actively implement it, you always like to put it off again and again, and finally it will go away.

6.？ I am indifferent to everything and think that everything has nothing to do with me. I don't want to think positively or take the initiative to deal with problems. I always like to go one step at a time or follow others.

You have the consequences of inertia:

1.？ Just when you refused to associate with people, you narrowed your circle. When the world is left with itself, it becomes a flower in the corner, only narcissistic. After a long time, you will become no longer gregarious, even afraid of being with others and talking in front of everyone. Life without rules will be chaotic.

2.？ Just when I hesitated, the opportunity was slipping away.

3.？ Excuses will only make mistakes repeated over and over again.

4.？ Giving up halfway is only a small step to success. Perhaps the person who sticks to the end may not succeed, but the person who gives up halfway has no chance to succeed.

5.？ Procrastination makes people slow down, which is not simple and has no sense of time.

6.？ I am indifferent to everything, life is no longer passionate, everything is bland and nothing new. If you don't think positively, you will eventually bury your true thoughts and make people drift with the flow and lose their way.

How to overcome your laziness?

1.？ Recognize the harm of laziness, check your actions and reflect on yourself every night: Are you lazy today? Where do you relax? How should it be improved?

2.？ Make up your mind, strengthen your faith, and be sure to get rid of inertia.

3.？ Gradually make a reasonable and feasible plan.

4.？ Cultivate a decisive attitude and don't hesitate; Don't put off till tomorrow what you can do today. Face up to mistakes and difficulties bravely and don't make excuses for yourself; Overcome fear and dare to try.

5.？ Learn to communicate with others, integrate into everyone's life, care about things around you, think positively, be brave in performance, affirm yourself and increase your confidence.

6.？ Be firm in your thinking and don't follow suit.

7.？ Develop a sense of time, don't waste time. Make your life full, interesting and positive, don't be negative and pessimistic.

Overcoming inertia requires strong will, firm confidence and unremitting action!

Fate is in our own hands after all, laziness is not insurmountable, the key is to have confidence and determination and dare to break ourselves.

Laziness is equivalent to burying a person alive. taylor

Procrastination belongs to anxiety symptoms in psychology. If you are afraid to do or resist doing something about your life and work, you will procrastinate. It is suggested to walk for half an hour or an hour every day to exercise psychological quality and endurance. Whenever you are stressed, try to use relaxation therapy, such as taking a deep breath, imagining the effect of doing something or recalling the most efficient thing you have done, and thinking over and over again until you get out of procrastination.

Procrastination has internal and external causes. Analyze and find out the reasons for your procrastination and prescribe the right medicine.

Internal factors, such as

External reasons are:

To treat procrastination, it is ineffective to rely on willpower, and it depends on the system.

There is also an explanation in this answer.

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Procrastination is often important, but it is not urgent. Those who do not delay are often simple and happy.

But what realizes the value of our life must be important and not urgent.

We can break these things down into small tasks, make a list of tasks, set deadlines and solve them one by one. Give yourself a small reward every time you solve a small task, so that you have a sense of accomplishment and satisfaction, but don't get stuck in the reward and can't get it back. Check the list, and the day is over.

Concentrate on things, you can use the method of pleasing work.

In order to prevent interference, you can turn off the network, find a quiet environment, and even put on headphones.

There are many methods, generally speaking:

1. Find the reason

target setting

3. Design the system

4. Strict implementation

develop a habit

For more details, please see the official WeChat account of the same name.

What do you mean by saying that this problem of thinking mode has affected work and life? Eating a meal will also affect work and life.

For example, eating badly affects mood and life.

The real problem should be the serious impact. Severe procrastination is no big deal. Your quality of work and life will not change because of your personality and style. Slow is fast.

When you gradually know what the focus of work and life is, you will know where the focus is. It doesn't hurt, it doesn't affect the fundamentals.

Now that you have realized the negative impact of procrastination on you, may I take it that you want to make a change? I think it's just a matter of habit. What you want to do is habitually postponed for a while, and then you don't have to do it. To some extent, it is also an escape from things that you don't really want to do and are not very interested in. If you receive a courier that you like very much, and it has been mailed for many days, you will definitely open it immediately when you get home. Imagine everything you want to do as you like it, and do it at once. The moment you think about it, your body will keep up. Over time, I formed a good habit and got rid of procrastination. Start with any little thing, and don't indulge in procrastination. You can change it if you want.

First of all, be aware of your procrastination. Consciousness is the beginning of all changes. Take out the paper and list your procrastination. Is it work procrastination or life event procrastination? Then analyze the reasons for procrastination, whether it is because of the pursuit of perfection, fear of failure, or because there are too many tasks, and there is no way to start. In fact, many procrastinators are caused by perfectionism and helpless contradictions.

Secondly, use language hints to enhance self-worth. Many procrastinators tend to take evasive actions when faced with problems, emotional tension and loss. By testing superficial misunderstandings and deep misunderstandings. You will find that procrastination is actually denying self-worth. A child who puts off his graduation thesis week after week may find it too difficult for me to finish it. Digging deeper is that I can't finish reading it at all. I am useless. At this time, I should tell myself with hints that I can do it and I have the ability to finish it on time.

Finally, set a deadline for the task. If there is a deadline, the mind will have a sense of urgency and be able to act as soon as possible. At the same time, set yourself three easy-to-complete action tasks every day and give yourself some rewards after completion. In this way, you can gradually improve your execution.

Overcoming procrastination is not a panacea. We need to change our understanding in thought, overcome our anxiety in emotion and implement it quickly in action. As long as you persevere, you can definitely overcome procrastination.

Share a case around you. After reading it, you may find that procrastination is not terrible.