Spiritual and Meditation Guru, Dr Archika Sudhanshu, suggests ways to how to overcome procrastination.
Understanding the Problem: Procrastination can be caused by fear of failure, perfectionism, lack of motivation, or poor time management skills. Finding what triggers your procrastination is important. Awareness is the first step towards change.
Divide work into smaller and manageable tasks: Large and challenging tasks often become the focal point of procrastination. It is important to break them down into smaller, more manageable tasks. The initial hurdle is often the hardest to overcome, but once you get into the flow, you might be surprised at how much you can accomplish. Convince yourself to work on the task for just 25 minutes before taking a break, so it doesn’t feel like an endless uphill struggle. Additionally, set up small rewards for completing tasks or reaching milestones. This positive reinforcement helps your brain associate productivity with satisfaction.
Work on SMART Goal: SMART means Specific, Measurable, Achievable, Relevant, and Time-bound. It offers individuals a structured approach to defining objectives. By following these principles, individuals create a clear roadmap that outlines exactly what needs to be accomplished, how progress will be tracked, and when goals will be achieved.
Avoid distractions: Minimize distractions by silencing your phone, working in a quiet area, and using website blockers. A cluttered environment can drain mental energy, so keep your workplace clean to promote a calm and focused environment.
Plan your day: Allocate specific time slots in your calendar for work focused on individual tasks rather than relying solely on willpower to manage your schedule.
Practice Self-Compassion: We all experience procrastination sometimes. Be gentle with yourself, accept it, create a plan to progress, and regain momentum. Reflect on past accomplishments tackling difficult tasks. Often, in moments of uncertainty, we overlook our history of overcoming challenges.
Daily positive affirmations: Daily positive affirmations such as “progress, not perfection” and “one day, one step at a time” can aid in conquering procrastination. The fear of imperfection often hinders action, leading to procrastination. Embrace mistakes as opportunities for growth without fear of failure.
Always think positive: Shift focus from potential threats to exciting possibilities. Have confidence in your ability to overcome challenges. Use meditation techniques to recognize and address negative emotions that may trigger procrastination.
Cultivate a growth mindset: Nurture a growth mindset, embracing the belief that skills and abilities can evolve through dedication and practice. By perceiving tasks as chances for personal development rather than mere obstacles, we are more inclined to face them directly. Surround yourself with productive and positive people.
Stay consistent and don’t compare your progress to others: Visualize your daily progress to stay motivated. Consistent, effective planning enhances motivation. Focus on your own journey and celebrate your victory. Trust in your self-worth and maintain positive self-talk.
Exercise Regularly: Engage in physical activities like short walks, light workouts, or yoga to boost focus, energy, and overall health. Although procrastination may seem terrifying, it can be overcome by fostering a growth mindset.
