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pschyocolgy

The document discusses procrastination, defining it as an unnecessary delay in completing tasks despite knowing the consequences. It highlights that procrastination is not merely laziness but is linked to emotional regulation and avoidance of negative feelings associated with tasks. The document also offers strategies to combat procrastination, such as self-compassion, the 5-second rule, the Pomodoro technique, and breaking tasks into smaller, manageable parts.

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shreyasarda78
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4 views5 pages

pschyocolgy

The document discusses procrastination, defining it as an unnecessary delay in completing tasks despite knowing the consequences. It highlights that procrastination is not merely laziness but is linked to emotional regulation and avoidance of negative feelings associated with tasks. The document also offers strategies to combat procrastination, such as self-compassion, the 5-second rule, the Pomodoro technique, and breaking tasks into smaller, manageable parts.

Uploaded by

shreyasarda78
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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We all know the feeling of scambling at the last minute to finish a task that

we could have and should have tackled much sooner

You know the old saying

Never put off until tomorrow

Where you can do today

Ahh yes!!! Procrastination

No one feels good about it but I feel most of us do it occasionally

- You might have a big work project lined up , which you feel stressed
about but certainly you feel you can’t get started until you clean your
desk, then a snack times may be , or may be a walk to clear your head
up or may be also you feel like solving wordless at the back of your
notebook

Before you would even sense it , hours of past and you are right where
you started and more stressed than ever

Why is it so easy to fall into the trap even when we know what’s better ?

So welcoming you to this speaking of psychology

I am Shreya sarda as you all know and my topic is something which never
leaves your back’ procrastination ‘

--- so speaking up, is there any difference between simply deificing


something for some other time and procrastinating a task

Quoting something very important

‘ procrastination is a lay but not all lay is procrastination”

Procrastination= Unnecessary Delay ( not having a good reason)


It basically occurs with some specific task which leads a important place
in.

The procrastination is a Unnecessary voluntary delay despite knowing


that it will land you into certain consequences.

Now you would be amazed to know that 80-90 percent of people are in
trap of chronic procrastination

And it is now just the children but also adults , who have job degree etc .

Mother delaying some food she told to make

Procrastination is not what we all consider it to be as

It is not laziness or time management

Instead it is a problem of emotions and regulations

I remember that reel , my whole life was a life

So this comes from a lot research works which say that this comes for the
types of tasks which we don’t find interesting and do not enjoying doing
them.

So basically what we are avoiding is not the task but the negative
emotions that are linked to it

And so procrastination becomes a way to cope with the negative emotions.

Speaking in pschyological terms

Procrastination gives you a relief, a short term mood repair , so you take up
the task, you put aside all the things and you get stressed about the task and
then somehow you land up using couch and phone bcz that gave you sense
of relief
Problem with this is that it is immediately reinforcing, you get rewarded for
doing it and that is where people get trapped

This is how emotions are linked with tasks

Strategies to combat this Procrastination problem ?

Firstly, finding ways to manage these emotions which is by Forgiveness and


Self compassion

I sound somehow like a creek as we all run towards productivity but

We need to be like hey it is okay

Remember it is not giving you a pass , it is like yaa I am not able to do it but I
will do it

Secondly,

The 5 Second Thought

Act on the task within 5 minutes of thinking about the task

Don’t make that timetable of 5 to 5:15 this and then 5:15 to 5:20 eat

3. The Pomodoro technique

Work in 25 minutes focused manner with 5 minutes of break. This creates


time consistency and urgency to complete a task , thereby gaining focus

4.Identify the why

Understand concept deeper

Instrictive motivation (internal motivation) is stronger than external pressure


5. Reward yourself

Attach a small reward for completing a task.

Positive reinforcement creates anticipation and habit formation occurs.

6. Break tasks into smaller ones

Divide tasks into smaller manageable chunks with achievable goals

This provides quick win and a motivation

Nowww

I know you would be having certain good questions in your mind

Let’s have a “ Figuring Up Psychology round “

1. Why do we find phone and couch more interesting than the important
work that we are suppose to do

Brains dopamine dopamine rewards by giving extreme pleasure

Important tasks often involve stress, uncertainty, or effort, triggering


negative emotions like anxiety or fear of failure. And by using the phone ,
there is a sense of relief , short term relief

Sigmund Freud’s Pleasure Principle explains that humans are wired to


seek pleasure and avoid pain.

2. Timetable
Unrealistic expectations
Over scheduling
Lack of flexibility
Cognitive overload

3. 5:00 to 5;03
All-or-Nothing Thinking- the rigid stem for perfectionism
Temporal Discounting When the immediate reward of relaxing (or
scrolling on your phone) outweighs the delayed benefits of completing
the task, you prioritize short-term pleasure.

Decision Paralysis

Missing a set time can create a moment of indecision (e.g., “Should I start
now, or later?”). This hesitation often leads to avoidance.

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