Wahsiga “procrastination” waa caqabadda ugu weyn ee hor taagan wax-soo-saarka qofka.
Waa hab-dhaqan kaa dhigaya inaad dib u dhigto shaqooyinka muhiimka ah, taasoo dhalisa cadaadis iyo dareen xun.
What is procrastination? waa maxay wahsigu
” waa maxay wahsigu ama caajisku”
Wahsigu waa dib-u-dhigidda shaqo ama hawl muhiim ah, Tusaale ahaan, waxaad ogtahay in lagaa rabo inaad qabato shaqo ama assignment maalmo kahor, balse halkii aad waqtigaaga uga faa’iideysan lahayd si aad u dhammaystirto, waxaad waqtigaaga ku luminaysaa isticmaalka iyo dawashada TikTok, Facebook, YouTube, ama daawashada filimada.
Inkasto oo aad ogtahay inay tahay waqtigii aad howlaha kuu yala bilaabi lahayd, haddana ma dareemaysid rabitaan aad si dhab ah ugu hawl gasho.
WAHSIGU waa caqabad dhamaantayn Lakulano inta badan nolasheena, inta aan ka ognahay taariikhda Beni’aadamka waxa aan la halgameynay Dib u dhigista wixii muhiimka inoo ahaa.
Marka aan si kumeel gaar ah aan u joojino wahsiga oo aan wax qabad iyo wax soo saar aan yeelano waxan Dareenaa Farxad, dagnaan iyo qanacsanan xaga nolosheena ah, Maqaalkan waxaan uga hadli donaa waxyaa laha Keena in aad wahsato iyo wadooyinka aan ku xalin Lahayn caqabadan.
Reasons for procrastination: Sababaha Keena in aad wahsato
Ujeydku waa in aan isla fahamno Cilmiga iyo sababta ka dambeyso dib u dhigista ama wahsiga
1. Prioritization of short-term mood:
Maskaxda bini’aadamka waxay u janjertaa sameynta
Maskaxda bini’aadamka waxay u janjertaa sameynta, qiimeynta iyo abaalmarinta wax yaalaha dag daga ah marka loo eego sameynta, qiimeynta iyo abalmarinta waxyalaha aan faidoyinkooda helno mudo dheel kadib.
Maskaxdeena Waxay muhiimad sisa abalmarinta dhow “immediate gratification” marka la barbar dhigo abalmarinta fog “delayed gratification” Tusaale: arday ayaa laga yaaba in laga rabo assignment muhiim ah taas oo u keeni karta walwal sidaa darted maskaxda waxay door bidee in ay dib u dhigis sameyso si aad u dareentid dareen fiican oo aad waqtigaga halkas ku lumo adigo isku mashquulinaya dawashada TikTok, Facebook, movies etc ilaa laga gaarayo deadline “waqtii laga rabay” Sida darteed wax Walbo oo dareen taban “negative emotions” la xariiro waad ka fogaa neysaa…….sidaas owgeyd….dib u dhigista…wahsigu..
2. Anxiety and fear:
” Xaalad dareen oo taban”:
haddii ay ku heyso cabsi oo ku saabsan shaqada Kutalo waxay sababeysa inaad Dib u dhigis ku samayso, Si maskaxdaadu ay kaaga fogeyso Dareen taban waxaad sameynaysa dib u dhigis.
Tusale: hadii aad presentation leedahay oo aad ka cabsaneysid in aad dadka hor is taagto waxay ku keenaysaa in aad wixii aadan diyaarin maxayelay dareenkaa taban ” negative emotion” awgiis.
3. Feeling overwhelmed:
markii aad dareemayso in shaqada kugu adagtahay ama shaqo badan kutalo meel aad ka Bilowdana aadan aqoon, Waxay kuu keneysaa in howlahaaga Dib u dhigis aad ku sameyso.
4. Perfectionism:
dareenka ah in aan waxwalba oo aan sameynayno ay ahadan 100% sidii laga rabay taa oo aan ka cabsaneyno in aan Sidi laga rabay u sameywayno,
Tusaale: kaso qaad in aad dooneyso in jimicsi aad bilowdo oo gymka aado lakin hadda diyar umatihid inaa gym aado Wxaa dhicikarta in aadan wax lacag u haynin ama Sababo kale awgeed lakin waxa aad ku sii bilowi kartaa gurigaaga inkasto aysan ahayn sida ugu fiican lakin way kusii dhaweyneysaa hadafkadii, Qofka “Perfectionism” ka ah Dib u dhigis ayuu ku sameyaa ilaa uu ka hilayo sidii ugu haboneyd.
5.Delayed outcomes vs immediate gratification:
Macnaha guud: “Delayed outcome” wuxuu tilmaamayaa natiijo ama faa’iido la helo waqti dheer ka dib, halka “Immediate gratification” uu tilmaamayo qanacsanaan ama faa’iido la helo isla markiiba,
Tusaale: qof waxbarasho ku dadaalaya si uu mustaqbal wanaagsan u yeesho wuxuu dooranayaa “Delayed outcome”, halka qof doonaya inuu waqtigiisa si fudud ugu raaxeysto uu raadinayo “Immediate gratification.” Sidaas owgeyd waxan Dib u dhignaa howlaheena maxaa yelay abaalmarinta waa mid fog oo imaaneysa bilooyin ama Sanad/Sanado kadib.
6. Low motivation:
mararka qaar waxaan sugnaa in aan motivation dareeno si aan wax qabad u yeelano.
Mistake: qaladka dadka initial badan ay sameeyan ayaa ah in ay u maleyan in motivation uu Keeno in aad ficil qaado “Action” runtii waa cagsigeda, waxaan u la jeeda hadalkas marka aad ficil sameyso oo aad guuleysato waxay keeneysa in aan dareen fiican kahelno oo nasinaya in aan motivated noqono. Image.
7.”:Cognitive biases:
waa qaladaad caqliyeed oo sameeya sida aan u fikirno, u qiimeyno, iyo go’aannada aan gaarnno, Waxay si toos ah ama si dadban u saameyn karaan ficilladeenna nolol maalmeedka.
A. Pessimism-bias: qofku wuxuu aminsan yahay in uu ku fail garowayo haddi uu is ku dayo Tani waxay kenaysa isku day la’aan.
B. projection-bias: kasoo qaad habeenki inta adan seexan kahor ayaa dareentay motivation waxaad amintay beri markii aad soo kacdo in aad motivation kaan dareemi dontid adigoo aadan qorsheen malintaada, markii aad soo kacdana howlahaga aad rabtay in aad qabato ma qabaneysay waxaad doorbidee In aad Dib u dhigto.
Labadan “cognitive biases” waxay si weyn u sameyn karaan nolosha qofka, “Pessimism biases” wuxuu ka hor tagaa isku-dayga, halka “Projection biases” uu qofka ka dhigayo mid aan si sax ah u qorsheynin.
Xalka ugu muhiimsan waa in la fahmo maskaxda sida ay u shaqeyso oo la qaato nidaam kaa caawinaya go’aan-qaadashada saxda ah.
8. Time Management Issues:
“Maareynta Waqti La’aanta” haddi waqtigaaga aadan Mareyn oo howlahaaga Ka la prioritize gareynin, waqtigaga badan wuxu ku lumi donaa wax aan micno lahyn.
Haddii aan waqti maareyn la’aan nahay, waxaa dhici karta:
1: In shaqooyinka muhiimka ah dib u dhigto.
2: In waqti badan ku luminno wax aan qiimo lahayn.
3: Inaad dareento cadaadis iyo daal maskaxeed
9. Low energy:
waa marka xadiga energy gaaga oo yaraada mid maskaxeed “mental energy” iyo mid jir ahaaned “physical energy”,
Wax yaalo badan ayaa keeni Karo sida walwalka ama murugada “depression”, burnout ” emotional exhaustion” iyo hurdadaada oo yaraata. Sababaha aan kor kusoo xusay waxa ay yihiin kuwii ugu badnaa ee sababayay wahsigu (Procrastination).
Overcoming procrastination: How to beat procrastination: Sidee la iskaga Jara wahsiga
Qeybtaan xigta waxan ku egeynaa Sidaa uga gudbi laheyd caadada ah wahsigu.
1. Asses your procrastination
Marka kowaad ogow xiliyada iyo xaladaha aad Dib u dhigis howl sameynayso
Ka dibna is waydii waxaad adeeg saneyso oo ka mashqul waxwalba oo keenaya in aad dib u dhigis usameyso.
Kadibna iswaydii Gorta aad sameyso dib u dhigista ma marka aad gurigaada joogtida mise library ku sugantahay,
mise wa marka uu Subaxaga bilowdo ama waa habeenkii marka uu dhamaadka yahay ayaad sameysaa wahsiga.
“Micnahana waa baro naftaada oo is xisaabi”
2. Make Specific and realistic GOALS: Dagso Hadafyo cayiman
goals ka aad naftaada u dajineysid waa in ay yihiin kuwa awoodahada ka tarjumaaya, Tusaale: haddi aad arday tahay waxaa laga yabaa in saaxiibkaa uu wax aqrinkaro 10+ hours halka adiguna laga yaba in aad wax aqrin karto 4+ malintii, lakin haddad dhahdo waa raaci kara Jadwalka qofkale oo aad isdhahdo anigana waa sameynaa 10+ studying intii ay sacada koowad ay dhaman ayaad fashilmeysa, Ka warqab awoodahaaga beena naftada ha ushegin.
Goals ka aad dajineyso ha noqdaan kuwa adiga awoodahada ka turjumaya inta aad qaban karto, Marka xigtana ka dhig kuwa cayiman tusaale; maado hebel ama skill hebel Ayaan waxaan rabaa in aan Barto 2 saac malintii (8:00 to 10:00 am).
3. Prioritization: Ukala horeysii howlahaga sida ay ukala muhiimsan yihiin
Hadda madama aad Qorshe dajisey nidaami oo ukala horeysii sida ay ukala muhiimsan yihiin howlahaaga. Kabilow Kan ugu muhiimsan kadibna Kan kuxiga saa kusoco.
Waxaad isticmali kartaa Eisenhower matrix, Isticmaal xeerka Parkinson’s law: “states that work expands to fill the time allotted for its completion”
Xeerkan wuxuu shega in shaqada ay isku fidinayso inta waqti ee aad u go’aamisay, tusaale haddi aad rabo in aad qolkaada Hagaa jisato oo aad dhahdo waxaay igu qadaneysaa ina hagaa jisto malinkii oo dhan, ama chapter 1 inaa aqriyo waxay kugu qadanee maanta oo dhan.
Ujeedkeedu: ugo’aami shaqa walba waqti cayiman oo ku filan kadib na u gudo adiga oo diiradda saaraya Kaliya shaqadas ilaa ay ka dhamaneyso oo aadan ka mashquulin.
4. Time management: Maareyta waqtiga
u qoondee waqtigaga si ku talagal ah , oo Loo la jeedo ogow waqtiga aad Nasasho u baahan tahay iyo waqtiga aad deep work “Shaqo qotodheer” u bahantahay in aad sameyso.
Wax yaalaha waqtiga kaa qaada waxaa ka mid ah: Scrolling social media “Facebook, Instagram, tick tok, YouTube” TV series “musasalka” and movies etc in aad fadhi ku dirir waqtiga kaaga lumo etc .
Time management “Maareynta Waqtiga” waa mowduuc aad u balaran oo aan uga hadli doono Mowduuca ( Articles) soo socdo inshaa allah.
5. Abaalmari naftaada marka aad wax fiican qabato, Ku qaado waqtigaga waxa aad jeceshahay adiga oo an is iloobeynin.
6. Set deadlines:
Shaqo walba waa in ay cayimnata waqtiga ay bilowanayso iyo waqtiga ay dhamaneyso.
Implementation of your plan:
ku dhaqan qorshihii aad dajisay, Inaad qorsho dajisaa ma adko lakin in aad si joogta ah aad ugu dhaqanto ayaa Adag. “Joogteynto waa muhiim”
Gunaanadka:
markii aad qorsho dajiso oo aad rabo inaa Caadadan iska joojiso waxaad la kulmi doonta cadaadis badan oo xaga naftaada ah oo ay rabto dib in ay kugu celiso zone kii raaxada, si aad isbadal La Taaban Karo u sameyso waa in aad la jihaadaa naftada oo aadan u oga laanin in aad dib Xaladaas wahsiga ay kugu celiso.
Caddadan waa mid aan aniga naftayda maalin walbo aan la dagaal tamo adigana waad sameynkarta in aad ka guuleysato saxiib i.a.
Wahsiga waa caado xun oo qof walba saameyn ku yeelan karto, balse la dagaallankiisa waa suurtagal haddii aad yeelato nidaam sax ah, Haddii aad bilowdo inaad si tartiib tartiib ah u hirgeliso xeeladaha aan soo sheegnay, waxaad noqon doontaa qof wax-soo-saar badan leh.
“Waad awooda saxiib ee bilow hada oo naftada ka adkow inta aysan ka adkaanin”
Recommendations: BOOKS
- Feel-good productivity by ALI abdaal
- make time by jake knapp and john zeratsky