Overcoming Procrastination
Turn Delay into Daily Achievements
What you'll learn
- Understand procrastination, its types, and its psychological and neurological causes
- Correct the myths about procrastination
- Plan and set priorities and smart goals
- Manage time and increase productivity
- Overcome perfectionism and fear of failure
- Turn frustration and boredom into positive energy
- Build willpower and overcome distractions
- Design a personal system to fight procrastination
- Build positive habits and handle setbacks
About this course
This course shows you how to overcome procrastination and turn delay into daily achievement through practical steps. It starts with an introduction and a definition of procrastination, its types, and its impact, then the psychology of procrastination, its deep psychological causes along with neurological and environmental causes, and correcting the myths and misconceptions about it. After that you learn effective planning, setting priorities and smart goals, managing time with techniques that increase productivity, and sparking motivation and passion. Then you deal with perfectionism, fear of failure, frustration, and boredom, build willpower, and overcome distractions. In the final part you design a personal system to fight procrastination, build positive habits, understand the role of the social environment and support, and learn resilience, handling setbacks, and keeping your progress. The course helps anyone who puts off tasks at work, in study, or in personal life, and it requires no previous experience. By the end, you will be able to start your tasks without delay, organize your time, and stick to your plan.
Expected outcomes
- Ability to start tasks without delay.
- Significant increase in productivity and focus.
- Overcoming perfectionism and distractions.
- Commitment to long-term plans and goals.
Learner reviews
- ★★★★★Galaxy ..·منذ 1 شهرشاهد 100٪
دورة شاملة ومميزة في فهم التسويف والتعامل معه بطريقة علمية وعملية. أعجبني أنها لا تكتفي بالنصائح العامة، بل تشرح الأسباب النفسية والعصبية والبيئية للتسويف، ثم تقدم أدوات قابلة للتطبيق مثل تحديد الأولويات، الأهداف الذكية، تقنية بومودورو، حظر الوقت، وتقسيم المهام. كما أن تناول موضوعات مثل الكمالية، الخوف من الفشل، إدارة المشاعر السلبية، بناء الدافعية والتحكم الذاتي يجعل الدورة مفيدة للحياة العملية والدراسية والشخصية. المحتوى منظم ومتدرج من فهم المشكلة إلى بناء نظام شخصي مستدام للتغلب عليها. أنصح بها لكل من يعاني من التأجيل المتكرر ويريد خطوات واضحة وعملية لتحسين التركيز والإنتاجية وتحقيق أهدافه.
تم عرض كل التقييمات (1)
Course content
1Overcoming Procrastination
18 lectures
- Course IntroductionAn overview of the course explaining that procrastination causes exhaustion and lost goals, and outlining its topics: types and psychological and neural causes, planning and time management, motivation, perfectionism, distractions, habits and sustainability.14:30
- Definition of Procrastination and Its Types and EffectsDefines procrastination and separates it from justified postponement, explains its types such as chronic, situational and perfectionist, its effects on life, relationships and goals, with quotes about time and a practical example of a young man who procrastinates.10:32
- Psychology of Procrastination and Deep Psychological CausesExplains the deep psychological causes of procrastination such as fear of failure, perfectionism, low self-confidence, boredom and low motivation, along with self-regulation and self-determination theories, plus a one-week exercise to track and log procrastination.11:46
- Neurological and Environmental Causes of ProcrastinationExplains the brain's role in procrastination, the imbalance between the prefrontal cortex and the limbic system, the effect of poor sleep and stress, then environmental causes such as visual, auditory and digital distractions in the workplace and at home.8:21
- Myths and Facts About Procrastination and Correcting MisconceptionsCorrects misconceptions about procrastination: it is not laziness, weak will or a personal flaw but a complex psychological, neural and environmental problem, and it refutes myths such as working best under pressure and waiting for inspiration.7:41
- The Power of Effective Planning and Setting Priorities and SMART GoalsExplains how effective planning fights procrastination, presenting the priority matrix of important versus urgent, the SMART goal criteria, and breaking big tasks into small steps, with a workshop applying them to a personal task list.10:57
- The Art of Time Management and Practical Techniques to Increase ProductivityPresents time management techniques to boost productivity, including the Pomodoro technique, time blocking, tracking apps and website blockers, the Pareto 80/20 principle and the two-minute rule.8:55
- Igniting the Spark of Enthusiasm and PassionExplains the difference between intrinsic and extrinsic motivation and how to strengthen the intrinsic kind by defining personal values, linking daily tasks to bigger goals and finding meaning and enjoyment, with flow theory and a practical exercise.11:15
- Overcoming Perfectionism and Striving for ExcellenceExplains how negative perfectionism causes suffering, procrastination and lost opportunities, separates it from striving for excellence, and offers strategies such as realistic standards, the good-enough principle and examining perfectionist thoughts.10:11
- Turning Fear of Failure into Motivation for SuccessCovers fear of failure as a major cause of procrastination, its types and causes such as comparing oneself to others and tying self-worth to achievement, and offers strategies to turn it into motivation, like calculated risk and building self-efficacy.17:37
- Transforming Frustration and Boredom into Positive EnergyExplains how negative emotions like frustration and boredom drain our energy and reinforce procrastination, and gives techniques to manage them, such as deep breathing, relaxation, mindfulness, naming feelings, distress tolerance and turning negative thoughts into realistic ones.16:17
- Building Willpower and Training Mental MusclesExplains that procrastination is at its core a failure of self-control, and offers training to strengthen willpower, such as delaying gratification, self-discipline and building routines, with a weekly self-control challenge and a log of results.10:00
- Overcoming DistractionsDefines digital, environmental and mental distractions and how they hurt focus, and offers ways to beat them, such as airplane mode, an organized workspace and mindfulness, with attention research and the harm of multitasking.10:54
- Designing a Personal System to Combat ProcrastinationShows how each person can design a personal system against procrastination: reviewing their personal causes, understanding their lifestyle, choosing a few suitable strategies, then building an action plan with SMART goals and tools such as Pomodoro.6:32
- Building Positive Habits and Eliminating NegativityExplains the role of habits in procrastination and how to build positive habits and drop negative ones, through a set planning time, daily habit tracking, and the habit loop of cue, routine and reward as in The Power of Habit.10:39
- The Role of Social Environment and SupportShows how the social environment of friends, family and coworkers affects procrastination, the types of emotional, informational, material and appraisal support, accountability partners and sharing goals, with a social support map exercise.11:07
- Resilience, Adaptability, and Coping with SetbacksExplains that overcoming procrastination is an ongoing journey, and how to handle setbacks by accepting them as learning opportunities, adjusting strategies flexibly, preparing for challenges, and continuously improving one's personal system.8:58
- Maintaining Progress and Continuous Self-DevelopmentExplains how to sustain progress against procrastination by building strategies into daily routine, continuous learning, regular review of the personal system, sharing experiences and ongoing self-control training.7:35
2Add-ons
1 attachments
- Download Workbook
Instructor
Dr. Dina Al-Jayar
