Procrastinators are addicted to instant gratification and hence most of the times they are onto YouTube videos, chats, reading unnecessary articles etc. that give instant gratification second to second. On the other hand, most tasks that we do in our life have a longer gratification cycle. Therefore, a procrastinator’s subconscious mind sees these tasks as a ‘defeat of the purpose of instant gratification’. As the mind sees the task as a defeat, it tries to avoid it whenever possible and hence the procrastinator doesn’t want to start on the task proactively – ‘why get defeated, when you don’t need to be’. It is caused by the fear/anxiety of not being instantly gratified or the fear of possible failure (personally or socially) or the anxiety about starting something new.
Awareness of this behavior can help the procrastinator recognize and come out of this situation. One of the best ways I found is to wake up early morning and do the most difficult or the most important task that you want to be done in the next 2-3 days. It is important to be aware of the most important/difficult task and then think about it early morning while the rest of the world is sleeping. This helps you to structure the problem and then proceed to solve the problem slowly. Once this is done, you gain more confidence and happiness for the rest of your day.
Books for reference:
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