Procrastination And A Waste Of Time - Self-development

I have to write this article, I tell myself. "Well, what's the problem to squeeze out 500 words, an article for a psychological portal won't write itself." I end up surfing the internet, moving from one news site to another, periodically returning to worrying thoughts about work. Internet again, bookmark by bookmark, I haven't checked all the sports reviews yet. As for the article for publication, things are still there, I'm still at the stage of thinking

I wonder why my motivation fades so quickly, even if I quite sincerely want to sit down and start working on an article? And more importantly, how can you delay the manifestation of procrastination, at least until the next 20-page assignment?

Motivation is more complex than an imaginary voice screaming orders in your head: “Come on, pull yourself together! We must try to give our best! " The more you persuade and urge yourself, the faster your motivation evaporates. It was exactly the same with me. The more I told myself to pack up and tackle an article or research, the less productive I became. Instead of sitting down and giving out a new "masterpiece" of five hundred words (I am so ironic at myself), I chose to forget myself in Internet surfing, which takes so long and makes so little sense.

How so, why am I engaged in self-sabotage when it is absolutely necessary to write an article urgently (or complete a burning project, or finally send a resume and a cover letter)?

It's simple - my motivation is based on fear, pressure. This is a “I have to do this” motivation, not “I want to do that”. I feel intense anxiety and even horror when the need to do something hangs over me. An inner rebel awakens in me, stirring up the spirit of contradiction. Instead of rolling up my sleeves and updating an outdated resume, I give in to passivity, because reading more about the techniques of my favorite sports player is much more interesting.

So what can you (and most of all myself) do to cope with the habit of motivating yourself with threats, procrastination and procrastination?

• 1. Get to know your feelings. Understand that the anxiety and despair overwhelming you are your feelings. Just feelings - nothing more, nothing less. You seem to overwhelm you with anxiety about work not done, but chances are, your feelings are deceiving you. Heart palpitations and wet palms are just symptoms, don't be dramatic no matter how hard your mind tries to inflate the problem.
• 2. Try to motivate yourself in a different way, without pressure or violence. For many, fear and motivation go hand in hand. For example, you can try to motivate yourself in this way: "I can not bring myself to write this final work, then I am not good for anything, it will completely ruin my academic performance." Unfinished final work in the imagination leads to disastrous consequences. Is this an inspiring way to motivate yourself? Especially if it already evaporates every now and then.

Instead, try to frame the problem in a more inspiring way. For example, think about how much pleasure you will get in completing this assignment, how much satisfaction and even pride you will feel for the persistence and effort you put into working on this project. Please note - there is no mention of external rewards or punishments. The emphasis is shifted to internal factors - feelings of satisfaction and pride as driving and directing motivation.

Of course, motivation is complex and unique. You can't find one template that works for everyone. What is absolutely certain, “motivation” based on fear and self-violence (remember the last time you twisted it under your stomach) paralyzes us rather than spurs our thoughts. The next time you feel that your motivation is rapidly disappearing, ask yourself, "What is my real motive?" And if the answer is primal fear, think: maybe this is the reason why you spent another day watching the next series?

• Author: Matthew Loeb
• Source: psychcentral.com/blog/procrastination-time-wasting-how-to-temper-fear-based-motivation
• Translation: Tatiana Gulyaeva