Prevent procrastination: how to get things done. The Psychology of Action (Part 1)

Why do we do the opposite of what we want to do?
We tend to behave against our intended plans such as working on assignments because we may have worry thoughts anticipating the result will not be as good as we want it to be, or perhaps because we think what we are doing is wrong. Sometimes we think there is only one right way to do it, or believe that we shouldn’t make mistakes.

When thinking like this we can feel discouraged and then we are likely to stop working on the task because we don’t feel confident we can do it well. It could also be due to havingĀ a feeling of aversion because we think it is too hard so we delay getting on with our work.

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Prevent procrastination: How to get things done. The Psychology of Action (Part 2)

What is willpower and how can we develop it?
Willpower is having a sense of personal agency. It refers to our ability to delay gratification and focus on the task because we want to achieve a long-term goal. However, if we are tired it will be difficult to maintain our efforts. Also, it may be more difficult to focus on the task when there are a number of immediate distractions. To make progress we need to maintain our energy level and manage or remove the distractions (Baumeister, 2011).

We can create a mental representation of the goal we want to achieve (think about each step leading to your goal) and create our own self-instructions (Mischel, 1996). For example describing the process – a series of steps to get the task done – so that we know in detail what we need to do from step to step.
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