Here’s a simple trick to end procrastination in just 10 minutes

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“I’ll do it tomorrow”, “It’s not urgent, it can wait”, “I’ll be more motivated later”… In both personal and professional life, putting everything off for tomorrow has a name: procrastination According to a survey by ‘Odoxa, carried out in 2019, this phenomenon is even common, since 85% of French people are affected. And sometimes it can be detrimental to our overall well-being. To get out of this obstacle, Nawal Mustafa, aka @TheBrainCoach on Instagram, offers a trick that only takes 10 minutes to help us carry out tasks, which by force of accumulation can cause even more stress. Procrastination: a brain defense mechanism “Studies have shown that procrastination is not a time management problem but rather a self-regulation problem,” explains the psychological health expert in a dedicated post. “We procrastinate when we are not able to manage the negative feelings surrounding a task such as boredom, anxiety, insecurity, frustration and doubts”, he adds. Before adding: “Procrastination also leads to an aversion to the task or when a job is too boring, too complicated, or involves an anxiety-provoking situation, such as making a phone call or meeting someone. ‘face to face’. To put an end to long to-do lists, Nawal Mustafa suggests applying the famous “10-minute rule.” The beginning? Take 10 minutes a day to fully immerse yourself in the task you’re procrastinating on. “If you absolutely hate this task after 10 minutes, stop and try again later,” advises the expert, who advocates finding a creative way to do it, such as planning ahead. reward yourself for starting the task or breaking it. the task into smaller tasks to do less of it “Ultimately, it’s about self-awareness, understanding why you procrastinate and focusing on regulating the feelings associated with it,” she concludes. The pathological tendency to postpone our obligations is, according to Nawal Mustafa, well aware of procrastinators: “They know what they are doing, how it will affect them, and yet they can’t help procrastinating,” points out from American Vogue to the contrary. Looking to learn how to “regulate your emotions” as well as try your quick trick. To do this, start by first challenging the unnecessary thoughts, known as “cognitive distortions” in psychology, that arise when you think about completing the task. “These distortions include ‘catastrophism’ and thoughts like ‘This is too hard. I’ll never be able to do it well,’ or statements like ‘I should be more responsible,’ sweeping generalizations,” lists Nawal Mustafa. Once you’ve identified these thoughts responsible for stress and anxiety, you can weigh them down.” By reframing our thoughts, we change the way we feel about a situation and ultimately the way we behave or act. Our thoughts, feelings and behaviors influence each other (this is the concept behind cognitive behavioral therapy),” she continues.
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