INSTANTLY STOP PROCRASTINATION: A Practical Guide to Overcoming Self-Doubt and Boosting Productivity (2023 Crash Course)

By Vanessa Reese

Are you tired of constantly putting off important tasks and feeling like you're never making progress?

If so, it's time to overcome your procrastination habit and take control of your life. In this practical guide, you'll learn proven strategies to stop procrastination

• Language: English
• Publisher: Vanessa Reese
• Release date: Jun 2, 2023
• ISBN: 9783988313676

Book preview

TABLE OF CONTENT

Introduction

On the trail of procrastination

In search of causes – latest findings and old theories

Cause 1: Aversion to the task

Cause 2: Lack of conviction that you can succeed

Cause 3: Low self-control, high impulsivity

Cause 4: Long time horizon

Determining the usefulness of a task – is procrastination

appropriate?

Low benefit encourages questioning

Honesty with yourself

Acceleration in today's world causes problems

Deceleration counteracts procrastination

The most important things in a nutshell

Concept 1 | Purely a matter of attitude:

Finding the right start

Insight #1: You'll never regret anything once you get it over

with

Insight #2: The goal is progress, not perfection

Insight #3: Not by hook or by crook, but with breaks and

stages.

Insight #4: Start with the most unpleasant task

Insight #5: There is no beginning and no end, only doing

The most important things in a nutshell

Concept 2 | Self-efficacy: Conviction of

Success

Method #1: Learn from the model

Phases of model learning

Motivation is the key

Method #2: Trick your body

Method #3: Let other people convince you

Step 1: What is generally right, what is generally wrong?

Step 2: Which people do you need in your environment?

Step 3: Negative environment – does such a thing even exist?

The most important things in a nutshell

Concept 3 | Self-control: Defying and focusing

on impulses

Step #1: Ideal conditions as a basis

Step #2: Identify triggers for procrastination and determine

countermeasures

Step #3: Develop long-term self-control

First, become aware

Second, use beliefs.

Third, set stages, carry out increases

Fourth, find the release valve for the pulse

Fifth, transfer positive trends

The most important things in a nutshell

Concept 4 | Prioritize, relax and decelerate

Science with a clear opinion

Digitization – caught between obligations and perspectives?

Consequences of technostress

Step 1: Priorities come before deceleration

Question 1: What do you need to live?

Question 2: What do you want beyond that in life?

Question 3: How much freedom do you need?

Question 4: What can you do without?

Question 5: How do you decelerate?

Step 2: Simple introduction to deceleration

Method 1: Slow trends for individual areas of life

Method 2: Sports, music, art – but without pressure to perform!

Method 3: Far Eastern approaches at a glance

Step 3: Permanently establish mindfulness and deceleration

The most important things in a nutshell

Closing words

Introduction

You have a chore to do, but everything in you goes on strike at the prospect of performing it, even though you know there will be bad repercussions if you don't. Does this sound familiar?

Is this your term paper from the university?

Or how about that job assignment that has been bothering you for ages?

You already know how putting things off ends—with a lot of coffee and a lot of late nights. And yet, you do it anyhow—you procrastinate!

So just, what is procrastination?

Procrastination has Latin origins and was originally described as a desirable characteristic. This would imply that postponing isn't always a flaw on your side but might be an indicator that the activity itself is obsolete. Procrastination does not need to be stigmatized without first examining it more deeply. That is the goal of this manual. The strategies presented in this book will teach you how to avoid procrastination and, ultimately, how to fully eliminate it.

So how can you avoid procrastinating when certain activities are so inconvenient that your whole nature refuses to execute them?

When people have drastic experiences, such as the death of a loved one, the end of a relationship, or a big fall after previous success, personal transformation can occur from one day to the next. These types of situations can cause people to have the much-cited now-first-right attitude, where a loved one's character is fundamentally changed in order to save his relationship or when every ounce of someone's strength is mobilized to find a way back to success. They are what brain researcher Gerhard Roth refers to as instructional moments.

Teachable times often unleash previously unseen energies. The issue is that individuals might wind up becoming detrimental to themselves. Tunnel vision may lead to someone ignoring their own well-being in order to attain their objective. This happens with most types of fast change, which are not long-term sustainable. Yet what can be gained from them is that if certain circumstances can fast alter a person, then transformation is conceivable.

This book's journey is not a teaching moment, nor does it pretend to be a fast fix. Instead, it provides ways that lead to a long-term solution to procrastination, operating without tunnel vision and with regard to your health.

In chapter 1, we look at many approaches to analyze procrastination and the most typical causes of it. Once these factors are identified, there are a variety of self-tests and procedures available that are customized to your specific preferences. Consider it similar to a customer service website, where you may navigate through several choices to discover the ones that are most useful to you.

If you suffer from motivation, for example, the second chapter offers helpful tips to assist you in coping with it. Although chapters 3, 4, and 5 delve further into the reasons for procrastination, they also provide practical tasks to help you cope with it efficiently. In today's fast-paced, digital environment, I'll teach you how to acquire more self-conviction and self-control, how to establish priorities, and how to slow down.

You have the ability to modify. You've already made the first significant step by choosing this book; it's a great place to start! The next step will be to properly study it and apply what you've learned to practice. You don't have to make drastic changes or toss out your worldviews overnight.

Everything we teach you will always be a little and manageable step toward a long-term road that will be your long-awaited key to victory in the battle against procrastination.

On the trail of procrastination

As previously said, procrastination may be beneficial as an indicator that you may benefit from reordering certain parts of your life. It may assist you in determining when to let go of things, relationships, and responsibilities that no longer serve you.

There are several opinions on what causes procrastination. For example, you may be a highly diligent and consistent person who has just overburdened himself. In this instance, either prioritizing or eliminating some chores entirely may be the best choice for you.

If you are quickly sidetracked by impulses as a result of the rapid pace of life related to digital media, Concepts 3 and 4 will provide you with real solutions to this issue.

But first, we'll look at the several scientifically recognized varieties of procrastination that inspired the ideas and exercises in this book. The purpose is to demonstrate how procrastination may be utilized as a valuable decision-making technique. A tool that has grown in popularity in recent decades as a result of digitalization.

In search of causes – latest findings and old theories

Recent research has shown that perfectionism, rebellious conduct, and a strong curiosity about new things are some of the common inclinations that promote procrastination. The reason for perfectionism is the desire to complete work to the greatest quality but lacking the necessary expertise, resulting in procrastination. It's simple to comprehend rebellious conduct and great curiosity about new things. Nevertheless, these studies do not go into as much detail as we shall in the following pages, starting with the four reasons for procrastination listed below.

Cause 1: Aversion to the task

According to multiple research, task aversion is a common cause of procrastination. Aversion is often caused by a lack of skill. Procrastination may arise when a person is unable to complete a job properly. In addition to a lack of abilities, aligning with personal interests is an important consideration: A person has the capacity to do a job but does not because it does not interest him. This may lead to underachievement, which in turn leads to procrastination.

A person's particular character and