How to stop procrastinating and work effectively

How to stop procrastinating and work effectively

Procrastination-a tendency identified with procrastination or postponing something, manifested in various areas of life.

Some people think that a good way to procrastinate is to browse social networks using a cell phone — this is less convenient, so procrastination will no longer be so tempting :). However, I believe that social networks on a mobile are as big a threat to productivity as the Facebook tab in a laptop browser. Let me explain why.

In contrast to the lack of ability to focus on serious things, distraction between work and trivial things is normal. Tired prefrontal cortex needs rest. The question is: which rest will be most effective?

The prefrontal cortex is the anterior part of the frontal lobe that covers the orbital region of the cerebral cortex. It is suitable for processing abstract concepts and phenomena, setting goals, choosing appropriate behavior in a particular situation and suppressing the reflex reactions of the limbic system, which chooses between the possibilities of “fight” and ” run”

Thanks to the prefrontal cortex, we do not jump into a taxi, whose driver has already managed to grab our suitcases and heads towards the trunk, but we stop him and ask about the price. Thanks to it, we also do not immediately beat the opponent in the discussion, and argue your point of view.

However, the resources of the prefrontal cortex are limited. They may be missing when we focus on one thing or make a large number of decisions. The more often we decide what we will eat for dinner, wear to a party and in what direction we will go in life, the more difficult it is for us to control our reactions.

In emergency situations, when the level of motivation is highest, for example, during a fire, when an angry customer calls, or when the last train leaves for us, the focus is much greater. In such situations, the side effects are much less, but we’ll talk about this another time.

Facebook on the Mobile is also not a rest

How the bark works every day

Focusing on one activity is a difficult task for the brain-it can cope with it only for 30-40 minutes. Tired looking for rest in social networks or games, for which he is rewarded by dopamine. This hormone produces pleasant sensations and – although it allows the regeneration of the strength of the prefrontal cortex-like a modern diesel car, it is not able to go too far on edible oil. Neither can we.we can’t do this for long.

Social networks are a bad idea to relax. The brain continues to work with similar effort. Dopamine tricks the nervous system, and every time we try to concentrate on the main task becomes more difficult for us, and the temptation to take a break grows.

Of course, checking Facebook on your mobile is a little more difficult than switching browser inserts. However, the very desire to break away from work is a signal of fatigue. Instead of fighting the symptoms, it’s better to do a reset.

Sometimes you have to give in to fatigue

How to recover ?

1. Alternate work and rest

Some people call it the principle of dynamism or the pendulum.

Glare often comes to us unexpectedly and outside the office.  This happens because we stop straining tired brain.

How can we occupy ourselves for a few minutes in the office to relieve tension from the brain without embarrassing colleagues:

  • take a tennis ball to work and throw it against the wall
  • or three and juggle
  • sit in the chair, turn on the music and close your eyes
  • looking out the window, focus your eyes on distant objects, and then move it to the objects closest-this is also a good exercise for the eyes
  • walk around the office or run up the stairs
  • counting breaths and exhalations
  • for the most daring — find a pull-up bar
  • massage
  • brewing Chinese tea according to tradition
  • during longer breaks, walks in the most quiet and peaceful surroundings.

2. Work according to a specific schedule.

Working according to the system is much easier than doing it in the fight against chaos-the whole universe works according to a very precise rhythm.

3. Changing the environment and type of tasks.

We can “train” the prefrontal cortex, changing our usual process of work. The brain always reacts to the news, because it is a defense mechanism. If we don’t notice the changes in the environment, we could be in danger. Changing the decoration stimulates the activity of neurons of the prefrontal cortex.

Change of Environment:

wall space → window space

sitting → standing

work at home before noon → work in the office in the afternoon

New tasks

We did an analysis of the new ticket → we go to standup

Standup done → implement

We have completed the implementation → we push to review

[Teoretycznie przy pracy programisty, który ma małe i dobrze zdefiniowane zadania jest to naturalne i taki cykl zajmuje 2-3 godziny. W praktyce często może się zdarzyć, że zagrzebujemy się z jednym problemem na pół dnia, wtedy właśnie zmiana kontekstu jest najbardziej korzystna. Przyp. red.]

I don’t know how often we have to change the decorations, and I haven’t been able to find any research on the subject. My own observations show that we should do this every 2-3 hours, although it also depends on many factors: state of mind, moon phase, variety of task and a thousand other parameters. So my advice is to rest immediately after the body signals and change the task after each rest.

Summary for slackers

  1. You need to create a contrast between work and rest.
  2. The schedule and systematicity of the work are helpful.
  3. It is worth changing the environment and types of tasks every three hours.
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