Kā ķerties pie darba, kad esat briesmīgi slinks: 5 vienkārši psihologa ieteikumi

psychologist, CPT and AST therapist, expert of the online school of psychological professions “Psychodemia”

“We often say about ourselves that we are lazy. So, as if it’s about a disease, not a vice. But from a psychological perspective it is neither. Laziness is an unwillingness to do any work, sometimes reaching complete apathy. Why does this happen and how to work with it?”.

Why do you feel lazy?

1. Perfectionism

It often gives birth to laziness (or procrastination – in the language of psychologists). Perfectionists have rigid standards and strive to bring things to perfection.

These people are self-critical, intolerant of their own and often others’ mistakes. Unrealistic standards create a lot of tension, a person is afraid to make mistakes and therefore prefers to postpone or not to do at all.

2. Mismatch of values or principles

Here the work task is postponed not because the person is lazy. It’s just that deep down, he or she thinks the endeavor is dishonest, pointless, or stupid.

3. Actions “from under the stick”

A healthy psyche reacts to pressure with resistance. Going to the fitness room regularly will not work if you force yourself, calling names and reproaching.

4. Biological reasons

For example, it is a common belief that obese people are like this simply because they are too lazy to lose weight. It should be understood that the brain is arranged in such a way as to prevent food restrictions in every possible way, because a person’s life depends on it. It’s an evolutionary mechanism. They are not “just lazy.” There are reasons for it.

Also, when a person is depressed, they may feel a significant drop in energy. This is due to changes in the brain, but is definitely not explained by simple laziness.

So, with the reasons everything is clear. And how to fight laziness and procrastination?

Imagine your significant other saying, “Everything has to be perfect. If I get it wrong, I’m a total failure.”

Chances are you’d say he’s being too hard on himself. People make mistakes, and that doesn’t make them a failure. It’s about experiences that any healthy brain learns from.

The most important thing to do is to say similar words to yourself. Show attention and compassion. Lower the bar. Notice and thank yourself for what you have already done.

But what should you do if you need to solve a problem and you’re lazy? Here are some practical tips.

What to do when you’re lazy? 5 steps

1- Get rid of procrastination rules

Such rules are how we explain our “not doing” to ourselves. For example, in order to get something done, my desk must be in order; I need to have a sufficient level of motivation; I can’t start a task hungry, etc.

Try not to follow them, just do them!

2. Clearly state the task and break it down

If it’s still unclear where to start, break it down more. The task of “sort out your health” is vague and alarming. The task “open the clinic’s website, choose a doctor, make an appointment on Monday” isn’t pleasant either, but at least it’s clear what you need to do.

3. “Eat frogs” first thing in the morning

“Frogs” are not even difficult, but rather unpleasant things that you really don’t want to do. They “hang over your head” and are constantly postponed. Plan such things for the morning, because by the evening will come exhaustion. It will be much harder to get started.

4. Reward yourself for work accomplished

Don’t reward yourself for avoidance. Follow the formula: work – rest. This will allow you to skillfully use learning mechanisms. We reinforce ourselves for work done, not for avoidance.

5. Use a timer

Set a timer for 25 minutes; work, trying not to get distracted. Take a short break for 3-5 minutes. Set the next timer for 25 minutes. After every fourth timer, take a long break of 15-30 minutes.

It may not just be laziness

Please take care of yourself if you notice that:

• you have a hard time doing routine activities. Like brushing your teeth, taking a shower, or even just getting out of bed;
• you’re very sad most of the time, you cry a lot;
• you feel like you can’t do anything and you can’t do anything;
• you don’t sleep well, you wake up early and can’t fall asleep;
• you’re distracted, you have trouble concentrating.

These signs can speak of depression, and here just “get together and stop being lazy” will not work. A psychiatrist or psychotherapist can help you find treatment and psychotherapy.