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Tackling Procrastination: A Simple Guide to Getting Things Done 🎯

Procrastination is a common challenge, and most people experience it. It's easy to put off tasks that make us feel uncomfortable. But, the good news is, it’s not an unchangeable characteristic, and there are simple and practical strategies to help you take control.

Procrastination often feels like a natural response to discomfort. Your brain seeks something more enjoyable, providing temporary relief. However, this avoidance can lead to a cycle of putting things off, making tasks seem even more daunting over time. It can also prevent you from building the neural structures you need to feel comfortable with the material.

The Power of Habits (Your Inner Zombies) 🧟

Your brain relies on habits, also called "zombie mode," to save energy. Habits have four parts: a cue, a routine, a reward, and a belief.

  • Cue: This is the trigger that starts your procrastination. It could be a time of day, location, feeling, or a reaction to something. For example, receiving a text message might cue you to stop working.
  • Routine: This is your automatic response to the cue, often a less painful activity like web surfing.
  • Reward: Habits continue because they offer a reward, such as the feeling of pleasure from doing something enjoyable. Procrastination's reward is the quick and easy shift to a more pleasant focus.
  • Belief: Your belief in your habits' power can make them hard to change. You might believe you can't change your habit of putting off tasks until later, but you can change this.

Here are simple, actionable steps you can take to conquer procrastination:

  • Keep a Planner Journal: Tracking your goals and what works and doesn't can help you learn and stay on track. Write down your key tasks weekly, and then each day, write a daily task list. Writing the daily list the evening before allows your subconscious to work on the tasks.
  • Focus on Process, Not Product: Instead of focusing on the outcome (the product), focus on the flow of time and the habits you do each day (the process). For example, focus on working for 20 minutes, not finishing a homework assignment.
  • Use the Pomodoro Technique: Work in timed sessions, such as 25 minutes of focused work followed by a break. This makes tasks less overwhelming and helps you shift from focusing on product to process.
  • Reward Yourself: Give yourself rewards for completing tasks. These can be small, like a feeling of pride, or larger, like an evening of relaxation. The rewards can help to rewire your brain.
  • Identify and Minimize Procrastination Cues: Recognize what triggers your procrastination. Shut off your phone, find a quiet study space, or disconnect from the internet during work sessions.
  • Create New Routines: When you identify a procrastination cue, actively focus on changing your reaction. Develop a new ritual that can help you override the old habit.
  • Start with the Hardest Task: "Eat your frogs first" by doing the most important and disliked task first thing in the morning.
  • Set a Quitting Time: Plan your quitting time as well as your work time, this will allow for proper rest and relaxation.
  • Build Trust in Your System: Once you start working on a new system, trust it so that you can also fully relax during leisure time.
  • Have Backup Plans: Be prepared for when you still procrastinate, as no one is perfect.

Stay Positive and Patient 🙏

Changing habits takes time and effort. Don't get discouraged if you don't see results right away. Adjust your plans as needed, and celebrate your small victories. Remember that learning is a "bit by bit" activity, and avoid last-minute cramming. The goal is to learn to work hard during times of concentration and to relax fully without worry when it's time to relax.

By understanding how procrastination works and using these practical strategies, you can take control and become the master of your habits.

✨ Learn more about creativity and problem-solving by enrolling in the free course on Coursera: Learning How to Learn.

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