Dr Manju Antil (Counselling Psychologist and Psychotherapist)

Procrastination kya hai

Procrastination ek aam samasya hai jo hamari rozmarra ki zindagi mein aksar dekhi jati hai. Jab hum kaam karne ke bajaye use baad mein karne ki adat banate hain, toh hum kehte hain ki hum procrastination kar rahe hain. Yeh hamari productivity aur samay ke sahi istemal ko prabhavit kar sakti hai. Is article mein hum procrastination ke bare mein gehri samajh prapt karenge aur isse nipatne ke tarike par gaur karenge.

Outline:

1. H1: Introduction to procrastination

   - H2: What is procrastination?

   - H2: Common reasons for procrastination

   - H2: Effects of procrastination

2. H1: Understanding the psychology of procrastination

   - H2: The role of fear and perfectionism

   - H2: Instant gratification and delayed rewards

   - H2: Lack of motivation and self-discipline

3. H1: Strategies to overcome procrastination

   - H2: Breaking tasks into smaller steps

   - H2: Setting deadlines and creating a schedule

   - H2: Using time management techniques

   - H2: Minimizing distractions and increasing focus

4. H1: Productivity tips to combat procrastination

   - H2: Prioritizing tasks

   - H2: Utilizing productivity tools and apps

   - H2: Practicing self-care and maintaining a healthy lifestyle

   - H2: Seeking support and accountability

Conclusion

Understanding the psychology of procrastination

Procrastination ka mool adhar hamein hamare dimag ke kuch aadaton aur vyavahar se juda hai. Kuch mukhya karan hai jo humein kaam karne mein deri karne ke liye prerit karte hain. Ek pramukh karan hai bhay aur perfectionism. Hamare andar ka bhay, kamiyaabi se samajhauta karne aur nakamyabi ka dar hamein kaam shuru karne se rokta hai. Hamare dimag mein yeh soch hoti hai ki "kya agar main kamyaab nahi hua toh?" aur hum kaam ko baad mein karne ka faisla le lete hain.

Dusra karan hai turant sukh aur der se milne wale reward. Hamare dimag mein ek tendency hoti hai jo kehte hai ki "agar abhi nahi toh baad mein kar lenge". Hum turant sukh pane ke liye abhi ke kaam ko baad mein karne ki galti karte hain. Yeh turant sukh hamare dimag mein dopamine ko release kar deta hai aur humein acha mahsus karvata hai. Lekin, iska natija hota hai ki hamara kaam aage badhta nahi hai aur hum samay ko barbaad kar dete hain.

Teesra karan hai kam motivation aur khud-se-samay-sanchalan ki kami. Agar humein kaam karne ke liye motivation aur discipline ki kami hai, toh hum kam karne mein deri karte hain. Jab humein kaam karne ke liye ek routine banane ki zarurat hoti hai, tab humara dimag aksar mana kar deta hai.

Strategies to overcome procrastination

Procrastination se nipatne ke liye kuch strategies hain jo hamari madad kar sakti hain. Yeh strategies humein kaam shuru karne mein madad karti hain aur hamare productivity ko badhati hain.

Sabse pehla tareeka hai tasks ko chote chote kadam mein vibhajit karna. Agar hum kam ko bade-bade hisson mein vibhajit karte hain, toh humara dimag usko asan maanta hai aur kaam karne mein jaldi shuru ho jata hai. Iske saath hi deadlines banane aur schedule banana bhi zaroori hai. Deadlines aur schedule banane se humein task par focus rakhne mein madad milti hai.

Dusre tareeke mein time management techniques ka istemal hai. Time management techniques, jaise ki Pomodoro Technique, time blocking, aur Eisenhower Matrix, ka istemal karke hum apne samay ko sahi tarike se istemal kar sakte hain. Isse hum distractions ko kam kar sakte hain aur kaam karne par concentrate kar sakte hain.

Productivity tips to combat procrastination

Procrastination se nipatne ke liye kuch productivity tips hain jo humein madad kar sakti hain. In tips ko apna kar hum apni productivity ko badha sakte hain aur procrastination se chutkara pa sakte hain.

Sabse pehle hai tasks ko priority ke hisaab se rakhna. Hum apne tasks ko priority ke hisaab se organize kar sakte hain aur important tasks ko pehle khatam kar sakte hain. Isse humein sense of accomplishment milta hai aur hum motivated rahte hain.

Dusre tareeke mein productivity tools aur apps ka istemal hai. Aaj kal bahut se apps aur tools hai jo humein kaam karne mein madad karte hain. Time tracking apps, to-do list apps, aur project management tools, in sab ka istemal karke hum apne tasks ko track kar sakte hain aur organized reh sakte hain.

Teesre tareeke mein apna khayal rakhna aur swasth jeevan vyavastha ko dhyan mein rakhna hai. Hum apne aap ki care karne aur apne dimag aur sharir ko acha rakhne se kam karne mein adhik focused aur energetic rehte hain. Achhe neend lena, sahi tarah se khana khana aur vyayam karna, yeh sab humein procrastination se bacha sakte hain.

Conclusion

Procrastination ek samasya hai jo har kisi ke sath ho sakti hai. Lekin isse nipatna bhi sambhav hai. Hamare dimag mein bhay, instant gratification, aur motivation ki kami ke karan hum procrastination karte hain. Lekin, hum strategies aur productivity tips ka istemal karke procrastination se nipat sakte hain. Task ko chote kadam mein vibhajit karna, deadlines aur schedule banana, time management techniques ka istemal karna, distractions ko kam karna, aur productivity tools ka upyog karna, yeh sab hamari madad kar sakte hain. Is tarah se hum apni productivity ko badha sakte hain aur apne laksh

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