This Is The Best Procrastination Treatment That Work

procrastination treatment for working under pressure and

not having the energy to work

Are you sick and tired of leaving work at the last minute? are you finding yourself doing your work so close to the deadline? Do you waste your time until the last minute before doing the task?

Do you find yourself postponing work to the end of the day, or a day or hours before the deadline?

Are you finding yourself unable to do your business tasks because you feel depleted from your 9-5 work or other things you do during the day?

“I’m exhausted and I just can’t do any more” or “I’ll feel more like this tomorrow.”
Do you find yourself thinking similar thoughts?

if you resonated with any of these I know how you feel I’ve been there and still get there

it’s not something that goes completely and it’s not the goal but being able to not procrastinate for 80(ish)% of the time

I wrote this article to share solutions to help you end procrastination that arises from

working under pressure and not having the willpower to get your work done

What’ll learn:
1-why working under pressure harmful to your execution and how to overcome it
2-how do you stop letting your willpower stop you from executing your tasks

disclaimer: this article is mainly based on Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD. it’s a summary of two chapters from it written in my way with some quotes taken directly from it

working under pressure and procrastination

Working under pressure is a myth

why do we work under pressure then? 2 reasons

(Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD)

1-thinking error that we need to be motivated to do the task
When we do not feel motivated to work on a task,

we put it off until finally the external time pressure to do the task motivates action

which in turn affects our performance and the results we produce

2-thinking biases
Like “Ah, it’s not that important” (trivialization of the goal) or “There’s lots of time yet,

so I’d prefer to do it tomorrow” (planning fallacy),

Learning to recognize these types of thoughts that we use regularly to procrastinate

Once you have identified them use them as triggers for good and new behavior

3-having the self-image that we work best under pressure

which removes the pressure of thinking it needs to be perfect and

provides us with the excuse if it didn’t go well “I didn’t have time anyway that’s why it wasn’t good”

and if we do it well enforces this self-image

procrastination treatment for this type

(Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD)

1-learn to work despite how you feel and how motivated you are
It takes practice and digging into your reasoning behind it

2-change your self-image to someone who does work despite how they feel
by Acknowledging, and celebrating any action you take toward this image

3-list the things that you commonly say or do to justify your procrastination

4-learn to recognize how you are reasoning and rationalizing
Each of these statements can become your own red flag to signal a new response

using implementation intention to come up with a plan for these thoughts and actions

Implementation intentions format is {If I say(X) then I’d do (Y)}

eg. IF you say “Ah, it’s not that important,” THEN you stop and remind yourself that this is a form of self-deception, a bias in your thinking, and you just get started on the task instead

Willpower effect on action and procrastination

Lack or low willpower to do your work has a direct relation to the depletion in self-regulation

one study showed(Solving the Procrastination Puzzle by Timothy A. Pychyl, PhD) that after coping with a stressful day at work, people were less likely to exercise and more likely to do something more passive like watching television

when you’re exhausted your self-regulation you’ll lack the willpower to act because you’re unable to muster the self-regulation required to act

also, it has been found that
Self-regulation is most often related to errors in our perception so, we need to address these perceptions ie. thoughts and reframe them in a way that propels us to take action and do the task

therefore, When you find yourself thinking “I’m exhausted and I just can’t do any more” or “I’ll feel more like this tomorrow.”Address it and reframe it like the following (Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD)

The feeling you have is true but successful goal pursuits don’t always depend on how you feel. If you are always dependent on your feelings you won’t do anything because

it’s easy for your brain to deter you from action since any change of state will require energy,

it can be uncomfortable or scary, so your brain will always have an excuse for you not to act and you can try it and see it

Our success in pursuing our goals and change most often depends on our ability to move past our momentary feelings so,

when you think these thoughts“I’ll feel more like it tomorrow” stop, breathe,

and think about why you intended to do the task today. Why is it important to us? What benefit is there in making the effort now? How will this help us achieve our goal?

From there, take one more step that revolves around “just get started.”

In doing so, we will most likely find that we had more self-regulatory reserves than we realized. Our perception can fool us at times (based on Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD)

A few more strategies to overcome low willpower “the feeling of depletion” or prevent it

based on Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD

1-think of willpower as a muscle that will get better and bigger and stronger with exercise

as well as our capacity for self-regulation
Start with simple and easy exercises to build it like maintaining good posture or walking around the house for 5 minutes…etc

Start small and be consistent and focused when doing it to strengthen your willpower muscle

2-haveing enough sleep. Without good sleep, it’ll be harder to muster our willpower and self-regulation, so having enough sleep

3-make action plans for specific obstacles that you have encountered or as anticipation for what obstacles might come

in the form of Implementation intentions: “In situation X, I will do behavior Y to achieve my goal Z”; or “If this happens, then I’ll do this”

4- Manage your blood glucose.
Low blood glucose will impair your self-regulatory efforts and attempts so, have a fruit or any complex carb close at hand to replenish it

According to some studies, even a single act of self-regulation has been shown to reduce
the amount of available glucose in the bloodstream, impairing later
self-regulatory attempts. Interestingly, just a drink of sugar-sweetened
lemonade eliminated this self-regulatory depletion in experiments. Solving the Procrastination Puzzle by Timothy A. Pychyl, PhD

5-positive emotions replenish self-regulatory impairment and strengthen willpower
So, find things and people that make you feel better

6-Self-regulations are hard late in the day, so try not to use your willpower when it’s difficult to do it.

7-social situations require more self-regulation than you might think
Meeting new people, and getting along with others will deplete it; for that reason prepare and plan your work in accordance

8-self-regulation gets affected by our motivation
To strengthen your willpower to act as you want you need to focus on your values and goals

to help you keep perspective and attention on more than just the present moment despite how difficult that might be

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Lastly, the best way to overcome procrastination, in general, is to work on your thinking and feelings as they determine the behavior you make

Willpower, and working under pressure are mainly the result of errors in our thinking thus leading us to procrastinate

procrastination treatment differs based on the cause of your procrastination and I have tackled other reasons and ways to overcome them

check them below

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related posts: How To Beat Procrastination Tips: 5 Strategies Based On Science

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How to Beat Procrastination In Your Business As Perfectionist Entrepreneur

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The Real Reasons For Your Procrastination & The Sneaky Forms That Procrastination Shows Up As

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reference

Solving the Procrastination Puzzle book by Timothy A. Pychyl, PhD which the article is based on

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To your success
wafaa