If you put everything off and do nothing on time, then this is not because of laziness: what is the reason and how to solve the problem - ForumDaily
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If you put everything off and do nothing on time, then this is not because of laziness: what is the reason and how to solve the problem

If you're stuck in an endless cycle of procrastination, guilt, and chaos, you may be wondering, "Why am I so lazy?" or "Why can't I just pull myself together?" But despite popular belief, laziness is not usually the cause of procrastination. CNN.

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So says Jenny Yip, a clinical psychologist and executive director of the Little Thinkers Center in Los Angeles, which helps children with academic problems. “Laziness is like: “I have absolutely no desire to even think about it.” Procrastination is: “I hate thinking about it. And that’s why it’s hard for me to do my job.” It's a big difference,” she says.

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procrastination is a type of self-destructive behavior in which a person puts off solving problems until the last moment. Often this is accompanied by a sense of guilt and even a kind of paralysis of the will.

According to experts, knowing why you procrastinate and learning how to deal with it is the only way to change your behavior.

Psychologist Linda Sapadin wrote about these self-improvement efforts in her a book How to Beat Procrastination in the Digital Age.

You can be a perfectionist, a dreamer, restless or rebellious - these are all styles of procrastination that Sapadin lists in his book.

While these types of procrastination are not a specific diagnosis or supported by research, "they are psychological types or reasons why someone might procrastinate," said Yip, who is also a clinical assistant professor of psychiatry at the University of Southern California.

Procrastination can have practical consequences, such as falling behind at work or failing to achieve personal goals.

But there are also emotional or mental influences. According to a January study of more than 3500 college students, it is associated with depression, anxiety and stress, poor sleep, lack of physical activity, loneliness and economic hardship.

“Especially in America, where so many of our values ​​are tied up in what we do, how we work, what we produce—it can be very embarrassing if you can't do that,” said Vara Saripalli, a Chicago-based clinical psychologist. “It can make people feel defeated and feel like there’s no point in trying.”

Knowing why you procrastinate can help you gain self-awareness, but you still need strategies to break the habit. “Otherwise we will just repeat the same things,” Saripalli said. “The strategy you are going to use to defeat procrastination will change depending on the purpose that procrastination serves for you.”

You can read below what type of procrastinator you are - although remember that you may well be more than just one type.

Perfectionist and restless type

According to Yip, a procrastinator is usually a perfectionist.

“Because a perfectionist needs everything to be done perfectly, it requires insurmountable effort. And if they don’t have a plan for how to accomplish this task, then the perfectionist will be lost,” she says.

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The restless tend to be indecisive and depend on the advice or consolation of others before taking the initiative on their own. They also have a high resistance to change, preferring the security of the known.

Both perfectionists and anxious people can put off tasks for fear of failure or criticism, says Itamar Schatz, researcher at the University of Cambridge in the UK and creator Procrastination Solution website.

Challenge these beliefs and your behavior by acknowledging that perfectionist standards are unrealistic, as Schatz advises. “Replace them with standards that are good enough, but allow yourself to make some mistakes,” he added.

Avoid all-or-nothing thinking and give yourself a time limit to complete a task. And then stick to that deadline - don't give up.

Dreamer

According to Saripalli, the dreamer procrastinator doesn't like the nitty-gritty logistical details that are often necessary to get projects done. “They like to have ideas,” she added. - It's fun. Then bringing these fantasies to life is quite difficult or boring.”

Dreamers may also think of themselves as people for whom fate decides, and proactive hard work and efficiency seem unnecessary to them.

And as a perfectionist, a dreamer can always want something better, as Yip said. Train yourself to distinguish between dreams and goals and approach them with the six questions: what, when, where, who, why, and how. Change "soon" or "someday" to a specific time. Record your plans on a timeline with each step listed.

Challenger

People with this kind of procrastination tend to view life in terms of what others expect or demand from them rather than what they want. This pessimism reduces their motivation to complete tasks.

If you have this mindset, find positive ways to feel in control, Schatz says. Try to act rather than react, and try to work with the team or manager, not against them.

“If you're not happy with something, instead of being passive aggressive about it, acknowledge what's working and what's not, and then talk to whoever is giving you the assignment,” Yip said. - These types of people usually do not feel ready to have these conversations with those they consider to be authority figures, or they do not believe that such conversations will bring them any benefit or positive outcome. But this is not necessarily the case."

Change is not easy

Just like dealing with anxiety or other mental health issues, dealing with procrastination can be difficult, especially if it's caused by deep-seated issues, Schatz says.

For some people who procrastinate, “feeling so fragile that the thought of doing something and failing can leave them completely helpless,” said Sean Grover, a New York-based psychotherapist who specializes in in group therapy.

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In such cases, consider contacting a professional, such as a psychologist, who can help you.
“Visualization works,” says Yip. “If you can visualize yourself completing a task, then it becomes more achievable simply because you have the idea that it can be done.”

In the end, “it all depends on your belief system,” as Yip says. “If you believe you can, you can. If you believe you can't, you can't. So whatever you believe, you're right,” she says.

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