But why do we procrastinate? And how can we overcome it?
The Causes of Procrastination
There are many possible reasons why we procrastinate, but they can be broadly categorized into two types: internal and external.
Internal causes are those that originate from within ourselves, such as:
Lack of motivation: We may not feel interested or enthusiastic about the task, or we may not see its value or relevance to our goals.
Fear of failure: We may doubt our abilities or skills, or we may worry about making mistakes or being judged by others.
Perfectionism: We may have unrealistic or excessive standards for ourselves or the task, or we may be too concerned about the details or the outcome.
Low self-esteem: We may have a negative view of ourselves or our worth, or we may feel insecure or inadequate.
Mood regulation: We may use procrastination as a way to cope with negative emotions, such as stress, anxiety, boredom, or frustration.
External causes are those that come from outside ourselves, such as:
Task difficulty: We may find the task too hard or complex, or we may lack the necessary resources or information to complete it.
Task ambiguity: We may not have a clear understanding of the task requirements, expectations, or deadlines, or we may face conflicting or changing demands.
Task aversiveness: We may dislike or resent the task, or we may find it boring or unpleasant.
Distractions: We may be tempted or interrupted by other activities or stimuli, such as social media, entertainment, or noise.
The Solutions to Procrastination
Procrastination is not a fixed or permanent trait that we are born with or doomed to have. It is a behavior that we can change and improve. Here are some strategies that can help us overcome procrastination and start living more productively and happily:
Set specific and realistic goals: We should define what we want to achieve and how we will measure our progress and success. We should also break down large or complex tasks into smaller or simpler subtasks that are more manageable and achievable.
Plan ahead and prioritize: We should schedule our tasks and allocate our time and resources accordingly. We should also identify and focus on the most important or urgent tasks first, and avoid multitasking or switching between tasks too often.
Create a conducive environment: We should eliminate or minimize distractions and temptations that may interfere with our work, such as turning off our phone, closing our browser tabs, or working in a quiet and comfortable place.
Seek support and accountability: We should communicate our goals and plans to others who can help us or hold us accountable, such as friends, family, colleagues, or mentors. We should also seek feedback or advice from others who can offer us guidance or encouragement.
Reward yourself and celebrate your achievements: We should recognize and appreciate our efforts and accomplishments, and reward ourselves with something that we enjoy or value, such as a treat, a break, or a compliment. We should also celebrate our milestones and successes, and reflect on what we have learned and improved.
Challenge your negative thoughts and emotions: We should identify and question the irrational or unhelpful beliefs or feelings that may cause or maintain our procrastination, such as "I can't do this", "This is too hard", or "I'm not good enough". We should also replace them with more realistic or positive ones, such as "I can do this", "This is a challenge", or "I'm doing my best".
Forgive yourself and move on: We should accept that we are human and imperfect, and that we may make mistakes or fall short of our expectations. We should also forgive ourselves for our past or present procrastination, and focus on what we can do now or in the future, rather than dwelling on what we should have done or could have done.
Procrastination is not a sign of laziness or incompetence. It is a common and understandable human behavior that can be overcome with awareness, effort, and persistence. By applying these strategies, we can stop procrastinating and start living more fully and meaningfully.
Lakini kwa nini tunaahirisha? Na twawezaje kuishinda? Kuna sababu nyingi za kuchelewesha, lakini zinaweza kugawanywa katika aina mbili: ndani na nje. Sababu za ndani ni zile zinazotokana na ndani yetu, kama vile: Ukosefu wa motisha: Tunaweza kuhisi kuwa hatujali au hatufurahii kazi, au tunaweza kuona thamani yake au umuhimu wake kwa malengo yetu. Hofu ya kushindwa: Tunaweza kutilia shaka uwezo wetu au ustadi wetu, au tunaweza kuwa na wasiwasi kuhusu kufanya makosa au kuhukumiwa na wengine. Ukamilifu: Huenda tukawa na viwango visivyo vya kweli au vya kupita kiasi kwa ajili yetu wenyewe au kwa kazi, au huenda tukahangaika sana juu ya mambo madogo madogo au matokeo. Kujiamini: Huenda tukawa na maoni mabaya juu ya sisi wenyewe au thamani yetu, au huenda tukahisi hatuna uhakika au hatuna uwezo. Kuondoa hisia za kuchelewa: Unaweza kutumia kuchelewesha kama njia ya kukabiliana na hisia zisizofaa, kama vile mkazo, wasiwasi, uchovu, au kukata tamaa. Sababu za nje ni zile zinazotoka nje yetu, kama vile: Ugumu wa kazi: Tunaweza kupata kazi ngumu sana au ngumu, au tunaweza kukosa rasilimali au habari muhimu ili kuikamilisha. Uwezo wa kazi: Huenda tusikubaliana na mahitaji ya kazi, matarajio, au tarehe za mwisho, au huenda tukakabiliwa na mahitaji yanayopingana au yanayobadilika. Kuepuka kazi: Huenda tukakataa kazi au kuichukia, au huenda tukaiona kuwa yenye kuchosha au isiyofurahisha. "Kuna uwezekano wa kuwa na ""vitu vinavyotukengeusha"" au ""vitu vinavyotukengeusha"" kama vile vyombo vya habari, burudani, au kelele." Kuahirisha ni tabia ya kawaida ambayo haijulikani ni sifa ya kudumu ambayo tunazaliwa nayo au kuamriwa kuwa nayo. Ni tabia ambayo tunaweza kuibadilisha na kuiboresha. Hapa kuna mbinu ambazo zinaweza kutusaidia kushinda ucheleweshaji na kuanza kuishi kwa uzalishaji zaidi na furaha: Weka malengo maalum na ya kweli: Tunapaswa kufafanua kile tunataka kufikia na jinsi tutakavyopima maendeleo na mafanikio yetu. Pia, kazi kubwa au ngumu inaweza kugawanywa katika sehemu ndogo ambazo zinaweza kushughulikiwa na kufanywa. Panga mapema na kuweka vipaumbele: Tunapaswa kupanga kazi zetu na kugawa wakati na rasilimali zetu ipasavyo. Pia, unapaswa kutambua na kuzingatia kazi muhimu au za haraka kwanza, na kuepuka kufanya kazi nyingi au kubadilisha kazi mara nyingi. Kuunda mazingira mazuri: Tunapaswa kuondoa au kupunguza vitu vinavyoweza kutukengeusha na vishawishi vinavyoweza kuingilia kazi yetu, kama vile kuzima simu yetu, kufunga tabs za kivinjari, au kufanya kazi katika mahali pa utulivu na vizuri. Tunapaswa kuwa na uwezo wa kuwajulisha watu wengine kuhusu malengo na mipango yetu, kama vile marafiki, familia, wafanyakazi wenzetu, au washauri. Tunapaswa pia kutafuta maoni au ushauri kutoka kwa wengine ambao wanaweza kutupa mwongozo au kutia moyo. Jithawabishe na sherehe mafanikio yako: Tunapaswa kutambua na kuthamini juhudi zetu na mafanikio, na kujithawabisha na kitu tunachopenda au thamani, kama vile matibabu, mapumziko, au pongezi. Tunapaswa pia kusherehekea hatua zetu muhimu na mafanikio, na kutafakari juu ya kile ambacho tumejifunza na kuboresha. "Kujaribu kuepuka mawazo yako hasi na hisia: Tunapaswa kutambua na kuhoji imani au hisia zisizo za busara au zisizo na faida ambazo zinaweza kusababisha au kudumisha ucheleweshaji wetu, kama vile ""Siwezi kufanya hili,"" ""Hii ni ngumu sana,"" au ""Mimi si mzuri wa kutosha.""" "Tunapaswa pia kuchukua nafasi ya maneno ya kweli au yenye kutegemeka, kama vile ""Ninaweza kufanya hivyo,"" ""Hii ni changamoto,"" au ""Ninafanya yote niwezayo.""" Jisamehe na uendelee mbele: Tunapaswa kukubali kwamba sisi ni wanadamu na hatukamiliki, na kwamba tunaweza kufanya makosa au kushindwa kutimiza matarajio yetu. Tunapaswa pia kujisamehe kwa kuchelewesha kwetu kwa wakati uliopita au wa sasa, na kuzingatia kile tunaweza kufanya sasa au katika siku zijazo, badala ya kukazia fikira kile ambacho tunapaswa kufanya au tunaweza kufanya. Kuahirisha mambo si ishara ya uvivu au ukosefu wa uwezo. Ni tabia ya kawaida na inayoeleweka ya kibinadamu ambayo yaweza kushindwa kwa ufahamu, jitihada, na uvumilivu. Kwa kutumia mbinu hizi, tunaweza kuacha kuahirisha na kuanza kuishi maisha ya kina na yenye maana zaidi.