{"id":9587,"date":"2021-03-10T09:03:08","date_gmt":"2021-03-10T09:03:08","guid":{"rendered":"https:\/\/centreinsight.es\/6-tipus-per-evitar-la-procrastinacio\/"},"modified":"2021-03-10T09:03:08","modified_gmt":"2021-03-10T09:03:08","slug":"6-tipus-per-evitar-la-procrastinacio","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/6-tipus-per-evitar-la-procrastinacio\/","title":{"rendered":"6 Tipus per evitar la procrastinaci\u00f3!"},"content":{"rendered":"

\"evitar<\/strong><\/p>\n

\u00c9s molt normal que, amb la situaci\u00f3 pand\u00e8mica que ens toca viure a tots i totes, on passem molt m\u00e9s temps a casa, sentis que no inverteixes de manera adient el teu temps, o que fins i tot no \u201ctinguis forces\u201d<\/strong> per poder iniciar activitats noves o et costi dur a terme les teves tasques di\u00e0ries, b\u00e9 perqu\u00e8 et sents trist o perqu\u00e8 ja no trobes aquestes ganes que abans feia que iniciessis les teves activitats d’oci. El sof\u00e0, a m\u00e9s, no \u00e9s un bon aliat per revertir aquesta situaci\u00f3, tenint una conducta de procrastinaci\u00f3 m\u00e9s temps del necessari al dia.<\/p>\n

Qu\u00e8 \u00e9s la procrastinaci\u00f3?<\/strong> Col\u00b7loquialment dir\u00edem que \u00e9s el \u201cdeixar per despr\u00e9s el que hauries de fer ara\u201d, o \u201csentir tanta mandra que \u00e9s impossible que em posi amb les meves tasques\u201d. El terme t\u00e8cnic seria la postergaci\u00f3 o el retard conscient de les activitats di\u00e0ries per manca de motivaci\u00f3 per realitzar-los, substituint aquesta acci\u00f3 amb alternatives menys actives, donant com a resultat el retard dels nostres deures o fins i tot la no va aconseguir una va afirmar que abans ens aportava sensaci\u00f3 de benestar en fer-ho.<\/p>\n

\"psicoleg-online\"<\/strong><\/p>\n

Per qu\u00e8 \u00e9s dona la procrastinaci\u00f3?<\/strong> Normalment, el retard de les tasques ve donat per la viv\u00e8ncia d’emocions negatives a l’hora d’iniciar aquestes activitats, com pot ser la por o la tristor. A m\u00e9s, es vaig mantenir en el temps perqu\u00e8 no disposem de recursos per canviar aquest estat emocional. Una sensaci\u00f3 de tristor continua, per exemple, pot evitar de manera constant que iniciem qualsevol tipus dactivitat, i probablement, reforci el fet de seguir “no fent res”. Per trencar aquesta cadena ens hem de posar mans a l’obra!<\/p>\n

Podem millorar aquesta sensaci\u00f3 de \u201cno tenir ganes de fer res\u201d? I tant!<\/strong><\/p>\n

Aqu\u00ed van uns tipus perqu\u00e8 la manca de motivaci\u00f3 no s’apoderi de tu!<\/strong><\/p>\n

1) Establiu una rutina di\u00e0ria:<\/strong> \u00e9s molt important tenir coses a fer durant el dia, ens ajuda a sentir-nos millor i donar-li sentit a la nostra vida. Per aquesta ra\u00f3, cal tenir una rutina di\u00e0ria. Establir temps i formes per les teves activitats di\u00e0ries t’ajudar\u00e0 a sentir-te m\u00e9s realitzat.<\/p>\n

2) Verbalitza les teves emocions i fomenta el teu di\u00e0leg intern amb l’\u00fas d’autoinstruccions:<\/strong> encara que et sembli “de bojos” parlar en veu alta estant sol o sola, externalitzar com ens sentim, i fer-nos passos del que hem de fer al llarg del dia, ens ajuda a veure m\u00e9s tangibles les nostres emocions i pensaments per tal de poder modificar-los. Preguntar-se per qu\u00e8 ens sentim de determinada manera ens ajuda a donar visibilitat a pensaments (que s\u00f3n el principi de la cadena pensament-emoci\u00f3-conducta) que poden ser invasius i no en som conscients.<\/p>\n

3) Fraccionar les tasques en petits passets:<\/strong> per poder comen\u00e7ar, \u00e9s important fer-ho amb passets petits. La consecuci\u00f3 d’una fita petita et refor\u00e7ar\u00e0 positivament i t’ajudar\u00e0 a fer la seg\u00fcent.<\/p>\n

\"psicologa-sabadell\"<\/strong><\/p>\n

4) Estableix i visualitza la recompensa:<\/strong> premia’t per realitzar els teus deures! Saber que en acabar les teves tasques podr\u00e0s anar, per exemple, a fer una passejada, o donar-te un bany relaxant, et beneficiar\u00e0 a l’hora de realitzar-los i ajudar\u00e0 a tornar a repetir amb m\u00e9s ganes a la seg\u00fcent ocasi\u00f3.<\/p>\n

5) Equilibra la teva llista de coses per fer (obligacions vs oci):<\/strong> \u00e9s molt important que hi hagi un equilibri entre coses que has de fer, per\u00f2 no et reportin benefici emocional i coses que fas per plaer. La realitzaci\u00f3 de les segones t’ajudar\u00e0 a suportar millor les primeres.<\/p>\n

6) Pensa b\u00e9 i encertar\u00e0s!:<\/strong> Focalitza adequadament la teva atenci\u00f3, no et centres en emocions i pensaments negatius. Si \u00fanicament et centris en la part negativa de realitzar activitats, no trobar\u00e0s la motivaci\u00f3 per tornar-los a repetir.<\/p>\n

\"psicolegs-sabadell\"<\/strong><\/p>\n

A tall de resum,<\/strong> en temps d’incertesa i d’empobriment en el refor\u00e7 positiu extern, o de molts est\u00edmuls negatius al nostre voltant (o de tots dos) \u00e9s molt important crear moments de plaer i activar el nostre sistema de recompensa, per\u00f2 esperonar el nostre cervell a sentir-se actiu, i que ens reporti sensacions de benestar.<\/strong><\/p>\n

Si necessites ajuda per al maneig de les teves emocions i pensaments, per obtenir un benestar emocional adequat, els psic\u00f2legs a Sabadell<\/a><\/strong> de Centre InSight, podem ajudar-te. Demana la teva primera cita, \u00e9s gratu\u00efta!<\/strong><\/p>\n

Ana Bl\u00e1zquez<\/strong><\/p>\n

Psic\u00f2loga Sanit\u00e0ria MU04314<\/p>\n

Centre InSight<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u00c9s molt normal que, amb la situaci\u00f3 pand\u00e8mica que ens toca viure a tots i totes, on passem molt m\u00e9s temps a casa, sentis que no inverteixes de manera adient el teu temps, o que fins i tot no \u201ctinguis forces\u201d per poder iniciar activitats noves o et costi dur a terme les teves tasques…<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[265],"class_list":["post-9587","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar","tag-cat-ca-2"],"yoast_head":"\n6 Tipus per evitar la procrastinaci\u00f3! - Psic\u00f2legs a Sabadell<\/title>\n<meta name=\"description\" content=\"Article de Psicologia sobre la procastinacio i maneres d'evitar-la. Psic\u00f2legs a Sabadell. 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