Challenge procrastination-declare war on innate behavior!

Think about it? Did you get shot?

First, what is procrastination?

Second, do you have procrastination?

Third, the harm of procrastination

Fourth, how to fight procrastination?

First, what is procrastination?

? 1, definition of procrastination

Procrastination: negative emotions, such as self-denial, self-degradation, etc., are caused by failure to complete the set goals within the specified time.

The easiest way to find out if procrastination is your problem is to see if it bothers you.

Fundamentally speaking, procrastination is not an intellectual problem, a moral problem or a time management problem, but a complex psychological problem!

Procrastination is not terrible, and the ancients also had procrastination:

1, the song of tomorrow

Mingqian river beach

Tomorrow and the day after tomorrow,

There are so many tomorrows.

I live tomorrow,

Everything is wasted.

2. In the Journey to the West, the monster must wash the Tang Priest/invite relatives and friends/prepare wedding candles until the monkey invites reinforcements.

? "Ha ha ha ... don't worry! I will catch the monkey head tomorrow and eat it with the Tang Priest. "

3. The following content comes from Hu Shi's diary of studying abroad.

I opened this new diary on July 4th, and I also want to urge myself to work harder next semester. Read Shakespeare's Henry VIII first. ...

Play cards in July 13.

Play cards in July 14.

Playing cards in July 15.

July 16, Hu Shizhi and Hu Shizhi! How can you be so depraved! Have you forgotten all the study plans you made before? Confucius said, "I save three times a day." ..... can't go on like this!

Play cards in July 17.

Playing cards in July 18.

Survey data statistics:

Symptoms of procrastination:

1, simply procrastinating or being lazy can only be defined as "procrastination", which is just a bad habit and it is not difficult to correct it.

Procrastination is called procrastination when it has affected emotions, such as strong remorse, strong guilt, constant self-denial and self-degradation, accompanied by psychological diseases such as anxiety, depression and obsessive-compulsive disorder.

Many procrastinators even enjoy the feeling of suddenly relaxing after the deadline, and sometimes the result of procrastination is quite good. At this time, I will praise myself as "efficient" in my heart.

I don't want to admit it for such a long time, but I do subconsciously feel that it would be a shame if I spent a lot of time but got average grades. So all this, all this, once again aggravated the delay.

main feature

1. No confidence. Because I can't reach my highest ability every time I finish the task, my evaluation of my ability will be lower and lower.

2. I am too busy. I've been putting it off because I've been busy.

3. Stubborn. It's no use rushing me. I'll start when I'm ready.

4. Manipulate others. It's no use worrying about them. Nothing can start before I arrive.

5. Fight stress. Because of the great pressure every day, things to be done have been put off.

6. The mentality of the victim. I don't know why I am like this. I can't do what others can do.

2. Reasons for delay

Shallow causes:

1. It's too difficult.

It takes too much time.

3. No relevant knowledge and skills.

I am afraid that others will know that I can't do it well.

Deep reasons:

1. perfectionism.

2. Resistance and hostility.

3. easy to be decadent.

4. laugh at yourself.

Second, do you have procrastination?

Test:

Pay attention to the following questions. If "Yes" is selected, you will get 1 minute; If you choose "No", you won't get any points.

Please write it down with a pen

1, don't hand in your homework before the deadline.

2, usually not too slow, until after work, I realized that a lot of work was not completed.

3, no work plan, do not understand time management.

4, always "pseudo-serious", the work that can be completed quickly, the book that can be completed immediately, always put off until the end. It seems that I have been reading all day.

5. I always thought there was still time, so there was no need to worry.

6, lazy, day after day, always thinking about doing it tomorrow.

Whenever parents or teachers ask about their academic performance, they often say "not bad, just so-so"

8, a lot of snacks, class, often eat snacks after class.

9. When you want to do something, you can think of various reasons. Do something else now, and we'll talk about this later.

10, self-paralysis: there is still time, if not, stay up late and spend time on weekends.

1 1, dealing with problems regardless of priority, busy for half a day, the most important thing didn't do.

12, often because time is too tight, homework (homework) is handed in hastily, and the result is blamed by teachers (leaders) and parents:

13, cheeky, no matter how others rush, they are determined to win, used to it.

14, never take the initiative to report academic performance to parents and relatives at school.

15, classmates, teachers and parents generally think that you are sloppy, don't work hard enough or are inefficient.

test result

0-4 points

Slight delay. Be careful, find the reason quickly, and nip in the bud.

5 points-1 1 min

Moderate delay. Procrastination becomes your habit, and change takes time and endurance.

12 points-15 points

Serious delay. It is suggested to re-examine yourself and find your strengths and interests.

Third, the consequences of delay.

1, external consequences: life and study.

1. Academic frustration

2. lose self-esteem,

? Postpone the future

4. Decline in reputation

5. Lost opportunities

2. Internal consequences: inner pain

1, frustration and regret. I am a loser. I should start doing things earlier. It is a historical tragedy to repeat the same mistake.

2. Self-condemnation. I should punish myself severely. I should have enough time to finish this task. I am a lazy person. I have a problem that is not worth success.

3. Anger. I can't stand myself. I hate my procrastination. I hate myself. I am useless.

4. I am hopeless this time; I can never finish this task. Procrastination will accompany me all my life.

Fourth, how to fight procrastination-skills to deal with procrastination

1, a reliable scheme

2. Understand and use time correctly.

3. Learn to "reject" and "accept"?

1, a reliable plan contains four elements:

(1) observability

The goal should be observable, and whether it is completed or not should be defined by some behavior.

Wrong way: be a happy person from tomorrow.

The correct way: feed horses, chop wood and travel around the world.

(2) Divide into several small steps: step by step, and life will be smooth sailing.

For example: New Oriental "/kloc-Get GRE words in 0/7 days"

(3) Minimum goal: It is very easy to achieve, but it will give you a sense of accomplishment and satisfaction.

For example, eating fruit after meals.

Take a walk after supper

(4) Noteworthy details:

A. Create a suitable environment: try to create a suitable environment, and don't go to the dormitory library when reading! …

B. Stick to the time limit: plan to recite words for one hour every day instead of three hours on a whim to avoid consuming your patience and interest.

C. Be careful of your excuses: When an excuse appears, take a few minutes to pay attention to your feelings, whether it is escape, anger, inner resistance, or really need a rest.

D. Go back to solve the difficulties every once in a while: set a specific time and place to go back to solve the difficulties and advance lightly on the road of fighting procrastination!

E. Self-reward: Self-reward is a positive incentive and a reward for completing the task, so give yourself a reward after completing the task! Go to the theatre, go shopping, travel, eat, etc.

2, correctly understand and use time:

(1) Practice judgment time:

Accurately predict how long it will take you to finish a thing.

How long is a minute? what can I do?

(2) Learn to use spare time: without accumulation, there will be no progress.

1, queue time

2. On traffic

3. Before going to bed

(3) Find out your best time

(4) the best time to cultivate you

(5) Enjoy your "free" time: You are not a clockwork robot, and happiness and pleasure are extremely important in life! !

3. Learn to "reject" and "accept"