When you think of delay, does laziness come first? If so, you are not alone. “It’s easy to think that putting things off and doing them at the last minute, or not at all, is a by-product of laziness,” said Robin Hornstein, PhD, a psychologist, certified master-prepared life coach and health instructor.

But the truth is, laziness is not always (or even often!) The driving force behind delays. Also, believing that stopping any work means that you are lazy can affect your self-esteem and mental health.

Dr. Elizabeth Frederick, founder of Evolve Counseling and Behavioral Health Services, says: “Therefore, when we stop working and begin to identify ourselves as lazy, unproductive, we continue to kill ourselves. [or] Disabled. “

So the question is, what Really Running if you’re late এবং and what can you do about it? Let’s take a look at five common causes of delays, as well as tips for overcoming them and getting your productivity back on track.

Overwhelmed by hand work

Have you ever stopped working because it’s so big, so memorable, that there’s no way you can get it done?

This kind of delay is a direct result of being overwhelmed আছে there’s a lot to do, you don’t know where to start, so you don’t start at all. In this case, the only way to overcome the delay is to “divide the work into smaller goals,” Frederick said.

For example, “If your goal is to clean your whole house, make a list of each house, and then start with one house at a time and go over the list as you go,” says Frederick. “It helps reduce the feeling of being overwhelmed and increases the feeling of productivity and achievement.”

Feeling incompetent

Things can get tough when you feel like it Can’t To do things. Or, in other words, if you struggle with feelings of incompetence, it may make you feel like you don’t have the skills, drive or ability to cope with a task – which can make you prone to delays.

If you struggle with feelings of self-doubt or incompetence, in order to change your relationship later, you need to change your description. (“When we don’t feel successful and always feel behind others, whether we are there or not, we start self-talk which is detrimental to our self-esteem,” says Hornstein.)

And the best way to do it? You collect evidence all the way Is Able and worthy. “Keep a daily proof log where you write down what you accomplished at the end of each day for 30 days,” Frederick said. “You can look back at this log in the future when you are struggling to complete a task … to see that you are not lazy, unproductive or incompetent – but that you have the ability, the will and the skills to do it. Things.”

Perfectionism

Perfectionists usually perform at a high level. But the need to maintain that high level of performance can actually lead to delays. “Another common reason people can be delayed is if they fight perfectionism,” says Frederick. “For a perfectionist, the thought of not completing the task ‘perfectly’ can be really stressful and irresistible. Therefore, in an effort to protect themselves from it, they will stop the task as long as possible.”

If your delay comes from the need to get things done perfectly, it’s time to change your perspective from “it should be” PerfectThis needs to be “from” Enough

Try to set tight deadlines for your work – and then promise to move on from those tasks within the allotted time, even if it doesn’t measure up to your standards. Over time, the satisfaction of getting things done (hopefully!) Will ignore the need to get those things done perfectly-and the problem of your delay will become a thing of the past.

Mental health problems

Sometimes, delays can be a sign of a bigger problem – especially when it comes to mental health. “Symptoms of anxiety and depression … lack of energy, motivation, trying to manage mood or feeling anxious about the outcome can increase one’s tendency to be late,” said Frederick.

If you suspect that your procrastination tends to stem from depression, anxiety, or other mental health problems, talk to a mental health professional. They can help you identify what is really going on and help you get the treatment you need to feel better (and overcome your delayed challenges).

Lack of interest

Sometimes, the reason you put off a job is simple – you are not interested in doing it. “[Sometimes procrastination happens when] We’re not even interested in planning or projects, and maybe we shouldn’t have said yes, “Hornstein said.

Fortunately, the solution to this delayed driver is simple. If you find yourself permanently shutting down certain tasks, you may want to ask yourself if those tasks actually match your strengths and interests এবং and if not, find ways to remove those tasks from your plate.

How easy this process is will depend on the job. If the task is something for which you volunteered, and there is no obligation, then a simple conversation can be to resolve the issue and remove the task from your plate. For example, if you are willing to coordinate a networking event from your coworkers কিন্তু but are not motivated to start planning আপনি you can talk to a coworker and see if someone else can take over the coordination.

If this is a job you’re really obliged to do, then all you can do is ask for help to get it done – ideally with someone who has the skills or the desire to get the job done. For example, suppose you are the maid of honor at your sister’s wedding and you are responsible for throwing the bridal shower — but you hate or scare the party plan. In that case, you can assign tasks for the bridesmaids so that you have less, which can make it easier to work through your things. To do You have to handle yourself.

The bottom line is that sometimes you delay because the task is something you don’t want to do — and if you find yourself in that situation, you either want to offload the task or list some help to get it done.

Post Why do we delay, really? First appeared on the Fitbit blog.

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