P.3 E.1: Maintaining Routines - What Can I Do If Procrastination Starts?

Procrastination Habit and What Can Be Done

Procrastination is a habit that many of us experience in today’s busy work and life world, but one that is difficult to overcome. It is so common and tough to break that sometimes it may seem nearly impossible to get rid of. However, giving up the habit of procrastination not only leads to a more productive life but also greatly benefits our mental and emotional health. So, how can we break the habit of procrastination?

Causes of Procrastination

Procrastination is often seen as laziness or a voluntary behavior, but it usually stems from deeper psychological reasons or incorrect learnings. For example:

• Perfectionism: Fear of failure often combines with the desire to achieve perfect results, and for individuals who fear failure, this can create an "all or nothing" mindset, leading to procrastination.
• Fear and Anxiety: A task's size or complexity can be overwhelming and anxiety-inducing for many of us, triggering avoidance mechanisms—meaning the option to do nothing at all!
• Low Motivation: If a task feels boring or meaningless, our desire to complete it decreases. For individuals who base their motivation on the task itself, procrastination becomes more common, and they need to work on changing their source of motivation.
• Distraction: Modern life’s distractions can cause tasks to be delayed continuously. When stimuli like social media, phone notifications, or TV are beyond our control, procrastination becomes inevitable. Practices like meditation or mindfulness exercises teach us how to control our minds, helping us cope with distractions.

Tips for Overcoming Procrastination

Breaking the habit of procrastination is not an immediate process, especially for adults. However, with the right strategies and consistency, you can break this habit and establish a more productive life, work, and home environment. To help with this, the Budizzz App offers a variety of practical tools and training for managing procrastination.

Thanks to the practices and tips developed by Budizzz Experts, you can set simple tasks for yourself to overcome procrastination. Remember, starting with small steps and being kind to yourself is Rule #1. To learn the remaining steps and exercises, download the Budizzz App now!