Why am I delaying? Can I do something about it?

Can you start the dull administrator’s task only after the cleanliness of the house? Do you leave the most arduous e -mile by the end of the day?

Delaying the target or task – usually instead of doing something less vital – is known as delay and affects many of us. Most people report delay for some time, but it may be for others chronic.

Although delay is common, it can be frustrating and lead to a sense of shame, guilt and anxiety.

Here’s why you can avoid this task – and five steps to get with it.

Am I delaying?

It may turn out that you put off something, abandon it before it ends or leaving at the last minute.

Thoughts like “I can Dave up later” or “I will convince it overdue”, they may be known Signs of delay. Maybe you drove “Why am I delaying?” while delaying and I came across this article.

Another time you may not even remember that you do it. You may look up and realize that you are changing online shopping and kittens movies for the last hour, instead of performing the task.

Transfer is not a defect in the character and this does not mean that you are slothful and even bad in time management. Calving it in this way can make you feel Even worse in behaviorAnd he stops that you learn the real reasons for this.

If you want to stop delaying, it is vital to understand why you do it first.

Why am I delaying?

Delaying can be a way of dealing with arduous emotions. Tests The shows that we postpone the tasks that we consider dull or frustrating, as well as those that we offend or do not matter.

We can avoid tasks that cause stress or painful emotions, such as completing the tax return in which you owe a lot of money or packing the parent’s home after their death.

There are also several deeper reasons.

Delay can be a sign perfectionism. It is then that intense fear of failure – of doing something bad – causes enough pressure to be perfect that it stops us from starting work.

People from Low self -esteem also tend to delay whether they experience perfectionism. Here it is a negative look at myself (“I’m not in most things”) in combination with low confidence (“I probably won’t get it”), which interferes with starting the task.

Distrination can also be a factor. Most of us are fighting constant breaks, with pings and alerts designed to redirect our attention. But it is very uncomplicated to disperse attention to it can also be a sign that you avoid a task.

For some people, difficulties in performing tasks can be a sign of a basic problem, such as the hyperactivity disorder of the attention deficit. If you are worried that delay affects your everyday life, you can talk to your doctor to seek support.

Is delaying always helpful?

It depends.

Some people like pressure deadline. Leaving the task at the last minute may be a strategy for improving motivation or performing it at a constrained time.

Delaying can also be a mechanism for coping.

Delaying unpleasant tasks can make us feel better at the moment. Avoiding the task may mean that we do not have to face the possibility of error or negative emotions or consequences.

But it usually works only in a tiny period, and in the long term it is more likely that it causes problems.

Delaying can cause self -criticism, as well as negative emotions, such as wine and shame.

In the long run, this can also lead to problems with mental health including fear and depression. Delay was even associated with bad results education – such as catching copying in exams – i At workincluding lower salary and a higher probability of unemployment.

So what can we do about it?

5 steps to fight delay

1. Look in the eye – you delay. The ability to identify and name these patterns is the first step to overcome delay.

2. Discover why. Understanding the basic causes is crucial. Are you afraid badly? Is your list of things to do unreal? Or maybe you just love a tight term? If your delay results from perfectionism or low self -esteem, you may want to examine the treatment based on evidence such as Cognitive behavioral therapywith a therapist or through conducting activities.

3. Start priorities. Take a look at your list of things to do. Are there the most urgent or vital things upstairs? Did you give yourself enough time to complete the tasks? Breaking the task for smaller fragments and regular breaks will support you prevent you overwhelming. If you are not sure what is most vital, try to talk to someone. If you usually leave the most dull things for the last minute, and then never move to them, put some time at the beginning of each day to perform these tasks.

4. Avoid interference. Set the phone to “do not disturb”, hang a sign on the door, tell people around you that you will be “offline” for a while. Setting a glowing start and end time can support you stick to this rule.

5. Build as rewards. Life is difficult work – be nice to yourself. Whenever you do a arduous task or cross out something from the list of things to do, balances it, doing something more pleasant. Building prizes can be a bit easier in the face of a list of things to do.