Three minutes to escape the "holiday syndrome"

Going back to the familiar desk. A project on the table has been dragging on for a long time, although it is not particularly important, but it is coming to the deadline. You also need to call back to the customer. The other party will always complain, it will only take up your precious time... Wait, don’t swear at the beginning of the year, do you have to go to the gym this year?
Although you are forcing yourself to do something you don't want to do but have to do, can you think of how much guilt, stress and irritability you will reduce when things are done? Not to mention how happy and efficient it is.
The good news is that as long as you take the right strategy, you can go a step further in overcoming procrastination.
What strategy to use depends on the root cause of your procrastination:

Reason 1: You are procrastinating because you are afraid to screw things up.
Solution: Adopt a “avoidance” strategy.
For any job, you can look at it in two ways. On the one hand, you do something because you feel that you will become better than you are now, and you can achieve self-worth or a sense of accomplishment. For example, "If I successfully complete this project, the boss will look at me," or "If I am on time, my body will become superb."
Psychologists call this the "profit-oriented" motivation. Studies have shown that when you are driven by profit, you will work harder, and when you are optimistic and full of desire, your work efficiency will be the highest. Sounds good, isn't it? However, if you are afraid of messing up the task, then the profit-oriented motivation is obviously not for you. Worries and doubts will weaken the motives of profit, and you will not dare to act at all.
What you really need is something that is not disturbed by doubts. It is best to be more motivated by doubts. When you adopt a avoidance strategy, what you are looking for is not to get better, but to maintain the current state without any loss. When adopting a avoidance strategy, the goal of successfully completing the project is to keep the boss angry and ignore you. Regular fitness is just a way to "not let yourself sink."
Decades of research have shown that worrying about messing things up will actually enhance our avoidance. When you focus on avoiding losses, you will know that the only way to get rid of danger is to act now. The more you worry, the sooner you will take action.
I know this sounds weird, after all, most people are profitable. However, in order to overcome the worries of the project and force yourself to act immediately, I am afraid that the best way is to seriously think about the consequences of doing nothing. Keep thinking about it and scare yourself. It feels terrible, but it works well.

Reason 2: You are procrastinating because you don't "think" to do it.
Solution: Learn from Spock (one of the protagonists of Star Trek) and ignore your feelings - they hinder you.
In "The Antidote: Happiness for People Who Can't Stand Positive Thinking," Oliver Burkeman points out that many times when we say "I When you can't get up early, or "I just can't exercise," the real meaning is: "I don't really think about doing these things." After all, no one tied you to the bed every morning, and there was no scary security to stop the gym door from letting you in.
In theory, nothing prevents you, you just don't want to do it. But as Borkman questioned, "Who said that in order to start doing things, you have to wait so until you really want to "do things"?"
Take a minute to calm down and think about it because it is very important. All of us have thought that to be motivated and efficient, we must really “think” and be eager to act. I really don't know why we believe this because it is 100% nonsense.
Yes, to some extent, you need to be committed to what you are doing, you need to be eager to complete the project as soon as possible, you need to be eager to become healthier, or start a day earlier. But you don't need to "think" to do this.
In fact, as Bokman pointed out, many artists, writers, and innovators are prolific, in part because they force themselves to work hours a day, strictly in accordance with work routines, whether or not they are inspired or not. I want to "do this. Bokman once mentioned the observation of the famous artist Chuck Close, "The 'inspiration' is a special term for amateurs. The rest of us just work as usual every day."
If you are sitting there, because you don't want to do it and delay your work, remember: you don't actually need to "think". Nothing stops you, just do it.

Reason 3: You are procrastinating because it is difficult, boring, or uncomfortable.
Solution: Develop a “if-then” plan.
Many times, we try to solve this particular problem with simple determination - the next time I will not delay. However, if we do have the perseverance to do so, there will be no delay at the beginning.
Studies have shown that people often overestimate their self-control ability and often rely too much on it to get rid of trouble.
Please, accept the facts, your willpower is limited, it does not always allow you to overcome yourself and help you to accomplish those difficult, cumbersome or terrible things. On the contrary, it is feasible to formulate a “if-then” plan.
Developing a “if-then” plan, in addition to meaning the specific steps required to complete a project, requires you to determine when and where to do things.
"If it is two o'clock in the afternoon, then I will stop the work at hand and start writing the report requested by Bob."
"If the boss didn't mention my salary increase request at the meeting, then I will mention it before the end of the meeting.
Know in advance what you are going to do, and when and where to do it, then you can start acting without hesitation. "No, do I have to do this now?" "Can I do it later?" "I should do something else now." When we think carefully about making difficult decisions, willpower is very necessary. The "if-then" strategy drastically reduces the need for willpower because it ensures that you make the right decisions long before, rather than at a critical moment. In fact, more than 200 studies have shown that the “if-then” strategy can increase target completion rates and productivity by a factor of two to three.
I have put forward three strategies in the above: Imagine the consequences of inaction, ignore your feelings, and make detailed plans. Although these strategies don't have the same advice as "follow your passion!" or "keep positive!", they are actually more advantageous and effective than those slogans. When you adopt these strategies, you will certainly be very efficient.
Heidi Grant Halvorson | Wendy Heidi Grant Halvorson is the Associate Director of the Power Science Center at Columbia Business School.
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