No more procrastination: 10 tips for classic procrastination

Procrastination: Tips against procrastination and methods you can use to protect yourself from it

Those who constantly ignore their paperwork, important appointments and tasks may suffer from procrastination. This phenomenon is also often called “procrastination”, and in the worst case it ends in depression. With these 10 tips procrastinating procrastinators show the finger.

Who does not know this: When the deadlines and duties pile up, those affected tend to put off things. The bills are piling up on the desk, the tax office is waiting for the tax return, which is long overdue, while those affected are waiting Social Media Daddling channels, surfing the web for bargains or the latest gossip. Welcome to procrastination.


What does procrastination mean?

Procrastination means that we Postpone a task until it eventually overwhelms us. People with procrastination can neither meet deadlines nor allow themselves to be put under pressure. The phenomenon is widespread. This procrastination behavior is particularly pathological when we postpone one task after another.

Some people who like to procrastinate get the curve at the last moment - others threaten to suffocate under the increasing burden of procrastination. Procrastination is not a disease, but the constant ignoring of tasks can result in depressionwhen people, especially students, can no longer cope with the pressure.


Cause: Why do we procrastinate?

Possible causes of procrastination include:

  • Predisposition of genes
  • low dopamine levels
  • Vitamin deficiency
  • Tyrosine deficiency

Dipl.Psych. Stephan Förster sees them The cause of procrastination in our genes. Apparently, 46% of people with procrastination have a genetic predisposition. Procrastinating behavior is not a disease, however, which is why there is no proper term for the phenomenon of procrastination. Probably those affected with procrastination cannot help procrastinating problems.

Also the Neurotransmitter dopamine can be responsible for procrastination. Dopamine is an important messenger substance of the nervous system, which transmits the signals of the nerve cells and is better known as the happiness hormone, which ensures a good mood. If we have too little dopamine, we not only feel in a bad mood - we also tend to procrastinate, because the two hormones dopamine and serotonin affect our emotions and our driving force. If the two neurotransmitters are in balance, we are determined and motivated. However, once there is a shortage, we tend to fail our Overcome listlessness to be able to and thus also to procrastinate.

Procrastination can be caused by a disorder of the dopamine receptors and a vitamin deficiency (C, B6 and B12). A tyrosine deficiency is also an option. Tyrosine is an amino acid that is considered a precursor to dopamine.


Depression as a cause of procrastination

If the dopamine deficiency persists over a long period of time, depression can result. When we procrastinate, we suffer sleepless nights and remorse that grows over time. The more tasks we put off, the more depressed we are.

Come the other way around depressive moods not only as a consequence, but also as a cause in question. They paralyze us. They make us unable to do anything. Since our tasks remain unfinished, procrastination sometimes brings us into financial difficulties. Prosecutors are then in a vicious circle that they cannot break.


Procrastination: Who Does It Affect?

According to a survey at the University of Münster, 10% of the students display procrastinating behavior. According to Förster, the students in the humanities or social sciences at Münster University seem to be particularly procrastinated. For this reason, Förster has set up a procrastination clinic at the University of Münster, which is aimed at students who believe they are procrastinating.

In the outpatient clinic, Förster wants to positively influence the psyche of procrastinating students so that those affected can overcome the symptoms of procrastination in the procrastination outpatient clinic. Everyone is welcome there who has the feeling of being a procrastinator and showing pathological behavior. The therapeutic support can be useful if you prefer to do pleasant things instead of fulfilling your duties. Anyone who notices in the self-test that they need therapeutic help is in good hands in the procrastination clinic at the University of Münster to get their increase productivity to be able to.

These days, it's not just students who seem to procrastinate -  more and more employees and self-employed are also affected. Instead of starting the task at hand, they put off work for days or even weeks. According to Förster, that's a Procrastination behavior to avoid stress and frustration. However, that is not a stress reduction.


Consequences: Procrastination can make you sick in the long run

The more appointments and tasks we put off, the more pressure we have. This creates even more stress and frustration, which we actually tried to avoid. In the long term, this stress puts a strain on the body and mind. It becomes problematic when the procrastination becomes chronic. If we keep postponing a task, postponing can Promote depression and weaken our immune system.

Procrastination is particularly common among young people. Singles in particular, who are often in debt or unemployed, are seen as procrastinators. Mostly they have a low income, which is why they are not just under Stress and depressive moods, but also suffer from loneliness. Symptoms are even exacerbated when fear of failure accompanies the disorder. The objectives of the procrastinators are not only set too high - they are also unrealistic.


Overcoming procrastination: this is how you fight procrastination!

These tips will help you to cope with procrastination:

  • Just start
  • Good planning
  • Don't put pressure on
  • Use flow
  • Set small goals
  • Draw up a list of priorities
  • Away from perfectionism
  • Do unpleasant tasks right away
  • change nourishment
  • Take breaks and take a deep breath


Just start!

Sounds easy - but often it isn't. Even if you feel unmotivated or unproductive, you should just start instead of procrastinating. If you wait more than 72 hours, you will likely never finish the project. Therefore: make a plan and get started!


Good planning is everything!

Plan your day - this is the only way to outsmart yourself. It is best to make a note of the tasks you have to do the next day the evening before. If you don't write it down, you probably tend to procrastinate. At your Time management you must not overdo yourself under any circumstances. Take a break from time to time to avoid stress. Plan them with you! For a good start to the day, it can also help if you have one morning routine that gives you positive energy and motivation.


Finally stop putting yourself under pressure!

We often put too much pressure on ourselves, which is why we give up at some point. If we keep telling ourselves that we have to or should do something, we put obstacles in our own way. Rather, make yourself aware that you have a choice. To-do lists are one of the anti-stress techniques with which you can not only plan your coming days, but also coordinate your tasks and appointments perfectly. The choice is yours: decide either for the "endless loop" or take your life in your hand!


Use the "flow"!

Do you know the flow? The flow is a creative and extremely productive state, which is also known as a creative frenzy. To be in the flow means to be concentrated, focused and productive without exhausting yourself. You forget space and time and pursue a task 100 percent. To get into the flow, the application of the right Learning methods Help you.


Set yourself small goals!

Instead of wanting to do everything at once, try small ones set goalsthat you can handle too. They make you feel like you've achieved something, while a large to-do list is rather scary. You will feel much more confident as you get closer to your goal step by step.


Draw up a list of priorities!

You don't have to do everything at the same time. And certainly not immediately. That's why you should set priorities. It is best to make a list of the things that are particularly important. Tasks that are a little further down the list can either be completed later or delegated. Do it like the former US President Dwight D. Eisenhower, who divided his tasks into the categories “important” and “urgent” in order to use his time wisely.


It doesn't always have to be perfect!

Trying to be perfect all the time will only slow you down. Finally stop being perfect by focusing on many things at once instead of focusing on one detail. The more tasks you do, the more likely it is to put things off. Remember: mistakes are part of it. They broaden your horizons and make you feel better.


Always do unpleasant work immediately!

One likes to push unpleasant things aside. The fatal thing is: they unfortunately do not vanish into thin air. Therefore, you should always start with these things first. Our tip: It is best to do the most difficult tasks first thing in the morning when you are still full of energy.


You are what you eat: nutrition as a source of energy

If you ever find yourself in a creative hole, you should think about your diet. Food that makes you happy, actually exist. you stimulate the release of the two happiness hormones dopamine and serotonin. Foods rich in tryptophan should also be on the menu more often - a precursor of serotonin.

Foods rich in tryptophan are:

  • Meat
  • Cashews
  • Soybeans
  • mushrooms
  • Quinoa
  • Amaranth
  • Millet
  • Sunflower seeds
  • Cocoa beans

The sun vitamin D and omega-3 fatty acids, which regulate the processing of the two messenger substances, are just as important. Fish, seafood and vegetable oils, especially salmon, herring, hemp, linseed and walnut oils, are among the most important suppliers in this regard. Not to forget the vitamins B6 and B12, which are also mainly found in animal foods.


Take breaks and take a deep breath!

Without a break, even the most powerful engine will eventually fail. You also need time in between Relaxation. Those who work non-stop suffer a burnout at some point. If you want to overcome your creative crisis, you should take a break and take a deep breath. A few minutes are enough to recharge your batteries. A classic power nap can work wonders in this regard. However, in order to be fit and rested, the nap should not last longer than 20 minutes. Another support to increase performance can be in your breaks Relaxation techniques .



If you are one of those people who like to postpone their tasks and activities, take these 10 tips to heart if you finally want to change something in your situation. The mountain seems huge at first and hardly manageable, but once you start, make a plan with small goals and allow yourself small breaks, you are on the right track! Attack it today and come up with a plan!


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