Hi, I’m @RuizuKun_Dev
I’m pretty much controversial & infamous among the community regarding my behavior and procrastination however today, I’m going to redeem myself.
As a Chronic Procrastinator myself, my life has been affected horribly by it;
- I’ve lost friendships
- I’ve lost money
- I’ve lost happiness
and I’ve gained pretty nasty side effects;
- Stress
- Anxiety
- Depression
- Guilt
- Fear
Honestly, I’ve been playing Overwatch A LOT lately, and I find myself feeling guilty afterward because I’ve been Procrastinating but I’m supposed to be working on my Game!
And this has led me to the decision to research “Procrastination” and defeat it for good.
Here’s what I’ve found:
Procrastination is a "Habit"
This is a simplified version of what a Habit is:
- Trigger (hungry)
- Action (eat)
- Reward (happy)
"We humans are all creatures of Habit"
–
So what is causing me to procrastinate so much:
- I feel guilty, stressed, anxious, fearful and depressed
- I play video games
- I feel better
And then …
- I stop playing
- I realized that I’ve been procrastinating
- Repeat
It’s vicious cycle
So how do we stop ourselves from Procrastinating?
I’ve been doing a lot of research on Motivation, Self-Discipline, Gamification, Endocrine System, Addiction, Habits, & Psychology, to name a few.
Here’s what I’ve found:
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Biologically, most of us value short-term more than long-term rewards
-
There might be a failure in our executive function
- A skillset of; Planning, Prioritizing & Carry out tasks
-
There might be a failure in our mood regulation
- Giving in to feeling good and avoiding bad feelings
Unfortunately, there is no one size fits all formula, however there are certain principles that we can follow:
–
We can manipulate these factors to increase our Motivation
Motivation is equal to (Expectancy x Value) / (Impulsiveness x Delay)
- Expectancy is the certainty of you achieving your goal
- Value is the reward and result of your actions
- Impulsiveness is how likely you are going to procrastinate
- Delay is how much time it will take until you achieve your goal or gain a reward
–
You can also follow these six steps:
- Forgive yourself
- Redefine your Goals
- Eliminate Distractions
- Breakdown your Project
- Re-frame tasks as input-based
- Start by setting up
–
You can use these techniques:
- Practice Self-Discipline
- Love the Process
- Meditation
- Pomodoro technique
- Gamification
- Build Self-Esteem
- Get accountability
- Use Loss aversion
- Embrace Discomfort
- Be your ideal self now
- Eat healthy
- Sleep right
–
TL: DR;
Hopefully this provides value to the community as I’ve seen many threads recently concerning “Productivity”, “Work-Ethics” and “Procrastination”
If you know someone who is having trouble please share this with them, let us suffer less from procrastination!