The expert has found a way to defeat procrastination

Mina Khachatryan, a public figure, member of the Board of Trustees of the Integral Business School, HSE expert, mentor of the Skolkovo Fast Track, told how to deal with procrastination.

In conversation with the agency RuNews24.Ru On Monday, January 12, the expert explained that procrastination most often occurs for three reasons, and all of them are related to lack of confidence in their own resources: the task seems too big, too difficult or emotionally unpleasant. In each case, honest internal dialogue becomes the key — it is through it that psychological limitations are removed, whereas procrastination is only their external manifestation.

If the problem is volume, the specialist recommends not trying to cover everything at once, but dividing the task into minimal steps and allocating only 20 minutes a day to them, fixing this time in the calendar and working without pressure. When complexity scares, it is important not to think about the result, but to start with the simplest sections, acting carefully and calmly, as when untangling a complex tangle. This approach is especially useful for perfectionists: everything that is done carefully and with care is already good enough.

In the case when a task causes severe internal discomfort, the expert recalled the principle "a terrible end is better than a horror without an end," emphasizing that sometimes completion, even if imperfect, brings more relief than endless postponement.

On January 9, family psychologist Daria Salnikova said that after the New Year holidays, people often do not feel rested. The expert advised to allow yourself to "rock up" and not require yourself to instantly switch on after a long vacation, writes RT.

On January 6, Maria Ignatieva, a psychotherapist and director of customer support for the Yasno service, told Izvestia that any changes are perceived as stress, which naturally leads to procrastination, doubts and forgetting about intentions. To avoid this, it is necessary to set realistic and clearly defined goals.

Earlier, psychologist Maria Manina explained why some people prefer procrastination. According to her, people often go into endless planning or postpone meetings with loved ones because they are more comfortable living in anticipation and fantasies about the future. Some are stopped by the fear of destroying pleasant dreams, others by the fear of disappointment, and others by the lack of internal resources to accept reality. 360.ru .

Before that, psychologist Olga Zager said that the "cold frog" method, which provides that all unpleasant tasks should be done at once, will help to effectively combat procrastination. According to the expert, it is also important to perform tasks according to the degree of priority, starting with the most important ones, NSN clarifies.

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