Procrastination is a common problem that affects many of us. We tend to put off tasks or say we will do them later, often due to a lack of motivation or feeling overwhelmed. While some level of procrastination is normal, it can become a habit that hinders our productivity and success.

As someone who has struggled with procrastination for years, I understand how difficult it can be to take action and get work done. I have read countless books on habits and self-improvement, tried following routines for short periods of time, and still found myself slipping back into old habits.

I sused to struggle with laziness and procrastination. Despite wanting to start an online business, I would plan but take no action, as taking action is often the hard part. Our brains are wired to seek pleasure and avoid discomfort, making it easy to fall into procrastination habits.

It is important to distinguish between laziness and procrastination. Laziness is a lack of desire to do anything, while procrastination is a delay in doing something that we know we should be doing.

To overcome procrastination, we must first understand the basics of time management. Our foundation and thought process are crucial to achieving our goals. Here are some key points to keep in mind:

  • Focus on the journey, not just the destination. Consistent effort is what matters.
  • If you make progress every day, you are better off than the person whose growth is stagnating.
  • Every action has a reaction, as governed by the law of cause and effect. Wasting time now will have consequences in the future.
  • You are what you do. Consistently using your time wisely will improve your thoughts and help you achieve your goals.

Now, let’s focus on how to stop procrastination and laziness. There are three ways to overcome procrastination:

  1. Body – Exercise or play a physical sport to activate your brain and get rid of laziness. If your body is not active your mind wont work. Even just half an hour of physical activity can make a difference. Don’t say you don’t have time – you can spare 2% of your day for yourself. Dont have to start with 1 hr daily. Start with 5 min. Do it and you see the difference
  2. Plan – Plan out your daily schedule and stick to it. Chunking your goals into smaller, manageable tasks can make them less overwhelming. If you miss a task, make adjustments as needed.

Daily planning you overcome procasination. A huge task can be big but if we plan to do it daily activities and schedule we wont procastinate. You can use notebook to schedule you day

  1. Emotion – This is the root cause of procrastination. Procrastination is a mood problem, not laziness. Our emotions play a significant role in our ability to take action. To overcome procrastination, we need to change our emotions by changing our thoughts.

The trigger-action-reward loop is a helpful tool for understanding how our emotions affect our behavior:

  • Trigger – Something that prompts us to take action (e.g., stress).
  • Action – The behavior we take in response (e.g., smoking).
  • Reward – The positive feeling or outcome we get from taking the action (e.g., dopamine).

However, there is one more important factor in this equation: emotion. Our emotions can either encourage or discourage us from taking action.

To overcome procrastination, we need to change our emotions by changing our thoughts. The following exercise can be helpful:

For example, if we have a negative emotion like fear when it comes to going to the gym, we may not take action.

datesituationnegative thoughtemotionBehaviorAlternative ThoughtemotionbehaviorReward
Going to the gymIt is very exhausting and requires lot of effortfear of failureno taken actionI will just workout for 5 min thereconfidenceaction takenCelebrate it to make it a habit

You can do this with all all situation and thoughts and overcome fear, Depression and anxiety

Based on experience real life experience. Given by my psychologist ( Ramaya Krishnamurthy ) and advised by Andrew kirby Procrastination coach) . My experience of so many years facing the problem.

To beat Procastination –

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