Address procrastination triggers

Instructions

Distinguish between necessary delays and procrastination.
Reflect on recent times when you put off tasks. Ask yourself if it was because you had more pressing things to do or if you were simply avoiding the task without good reason. Understanding their difference can help you manage your time and priorities better.
Identify your procrastination triggers.
Make a list of tasks, projects, or activities that you frequently procrastinate on. Next to each item, note the emotions and thoughts that arise when you think about doing them. This will help you understand what triggers your procrastination. For example, do certain tasks make you feel anxious or uncertain?
Analyze the patterns.
Review your list and look for common themes in the emotions and thoughts associated with your procrastination. Are there specific types of tasks that you tend to avoid? Do similar feelings, like fear of failure or perfectionism, come up repeatedly? Recognizing these patterns will help you address the root causes of your procrastination.
Set clear intentions.
Decide in advance when and how you will tackle the tasks you tend to procrastinate on. This technique, known as making predecisions, can help you commit to action. For instance, if you struggle with starting a report, set a specific time and place to work on it, such as "I will begin writing the report at 10 AM in my home office."