Mantras to avoid procrastination

Here are a few mantras you can fill in to reduce stress, avoid boredom, and thus, avoid procrastination:

  • I know I will be stressed doing this, but [insert long-term happiness that you can feel by constantly facing the stress from the activity].
  • I know I will be bored doing this, but [insert the most fun thing you can do by finishing the activity].
  • I know I will be stressed doing this, but [insert worst-case scenario that will make your life more stressful] .
  • I know I will be bored doing this, but [insert worst-case scenario that will make your life more dull].

Procrastination is usually defined as a ”time management” issue, but there are studies saying that it is actually an ”emotion management” issue that usually derives from avoiding the perceived stress induced by our work and from being disengaged with the work that does not give instant gratification. Thus, in this ”Mantras” episode you’ll notice how the sentences start on being mindful of your stress or boredom.

References:

1. Journal: ”Procrastination, Emotion Regulation, and Well-Being” by Timothy A.Pychyl and Fuschia M.Sirois, Jul. 15, 2016

2. Article: ”Why procrastination is about managing emotions, not time” by Dr Christian Jarrett, Jan. 23, 2020

3. Article: ”Why You Procrastinate (It Has Nothing to Do With Self-Control)” by Charlotte Lieberman, Mar 03, 2019

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