{"id":9589,"date":"2021-03-10T08:58:18","date_gmt":"2021-03-10T08:58:18","guid":{"rendered":"https:\/\/centreinsight.es\/6-tipus-perque-evitis-la-procastinacio\/"},"modified":"2021-03-10T08:58:18","modified_gmt":"2021-03-10T08:58:18","slug":"6-tipus-perque-evitis-la-procastinacio","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/6-tipus-perque-evitis-la-procastinacio\/","title":{"rendered":"6 Tipus perqu\u00e8 evitis la procastinaci\u00f3!"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3719 aligncenter\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/6-psicologo-sabadell-9-scaled-1-300x200.jpg\" alt=\"evitar la procastinaci\u00f3\" width=\"300\" height=\"200\"><\/p>\n<p>\u00c9s molt usual que, amb la situaci\u00f3 pand\u00e8mica que ens toca viure a tots i totes, i on passem molt m\u00e9s temps a casa, sentis que no inverteixes de manera adequada 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 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 de lleure.  <strong>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.<\/strong><\/p>\n<p><strong>Qu\u00e8 \u00e9s la procrastinaci\u00f3?<\/strong> Col\u00b7loquialment dir\u00edem que \u00e9s <strong>\u201cdeixar per despr\u00e9s el que hauries de fer ara\u201d<\/strong> , 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 fer-les, substituint aquesta acci\u00f3 amb alternatives menys actives, donant com a resultat el retard dels nostres deures o fins i tot la no consecuci\u00f3 d&#8217;un hobbie que abans ens aportava sensaci\u00f3 de benestar en fer-ho.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3054\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/psicologo-online-1-300x300.jpg\" alt=\"psicoleg-online\" width=\"300\" height=\"300\"><\/strong><\/p>\n<p><strong>Per qu\u00e8 es d\u00f3na la procrastinaci\u00f3?<\/strong>  Normalment, el retard de les tasques ve donat per la viv\u00e8ncia d&#8217;emocions negatives a l&#8217;hora d&#8217;iniciar aquestes activitats, com ara la por o la tristesa. A m\u00e9s, es mant\u00e9 en el temps perqu\u00e8 no disposem de recursos per canviar aquest estat emocional. Una sensaci\u00f3 de tristesa cont\u00ednua, per exemple, pot evitar de manera constant que iniciem qualsevol tipus d&#8217;activitat, i probablement reforci el fet de seguir \u201cno fent res\u201d.  <strong>Per trencar aquesta cadena, ens hem de posar fil a l&#8217;agulla!<\/strong><\/p>\n<p><strong>Podem millorar aquesta sensaci\u00f3 de \u201cno tenir ganes de fer res\u201d? Per descomptat!<\/strong><\/p>\n<p><strong>Aqu\u00ed hi ha uns tipus perqu\u00e8 la manca de motivaci\u00f3 no s&#8217;apoderi de tu!<\/strong><\/p>\n<ul>\n<li><strong>Estableix una rutina di\u00e0ria:<\/strong> \u00e9s molt important tenir coses a fer durant el dia, ens ajuda a sentir-nos millor i donar sentit a la nostra vida. Per aquesta ra\u00f3, cal tenir una rutina di\u00e0ria. Establir temps i formes per a les teves activitats di\u00e0ries t&#8217;ajudar\u00e0 a sentir-te m\u00e9s realitzat.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Verbalitza les teves emocions i fomenta el teu di\u00e0leg intern amb l&#8217;\u00fas d&#8217;autoinstruccions:<\/strong> encara que et sembli \u201cde bojos\u201d 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.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Fraccionar les tasques en petits passets:<\/strong> per poder comen\u00e7ar, \u00e9s important fer-ho amb \u201cpassets petits\u201d. La consecuci\u00f3 d&#8217;una meta petita et refor\u00e7ar\u00e0 positivament i t&#8217;ajudar\u00e0 a fer la seg\u00fcent.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3053\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/psicologa-sabadell-3-300x300.jpg\" alt=\"psicologa-sabadell\" width=\"300\" height=\"300\"><\/p>\n<ul>\n<li><strong>Estableix i visualitza la recompensa:<\/strong> premia&#8217;t per fer les teves tasques! Saber que en finalitzar les teves tasques podr\u00e0s anar, per exemple, a fer una passejada, o fer-te un bany relaxant, et beneficiar\u00e0 a l&#8217;hora de realitzar-les i ajudar\u00e0 a tornar a repetir-les amb m\u00e9s ganes en la seg\u00fcent ocasi\u00f3.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Equilibra la teva llista de coses per fer (obligacions vs lleure)<\/strong> : \u00e9s molt important que hi hagi un equilibri entre coses que has de fer, per\u00f2 no et reporten benefici emocional i coses que fas per plaer. La realitzaci\u00f3 de les segones us ajudar\u00e0 a suportar millor les primeres.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Pensa b\u00e9 i encertar\u00e0s<\/strong> !: Focalitza adequadament la teva atenci\u00f3, no et centris en emocions i pensaments negatius. Si nom\u00e9s us centreu en la part negativa de realitzar activitats, no trobareu la motivaci\u00f3 per tornar a repetir-les.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3056\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/psicologos-sabadell-18-300x200.jpg\" alt=\"psicolegs-sabadell\" width=\"300\" height=\"200\"><\/strong><\/p>\n<p><strong>A tall de resum,<\/strong> en temps d&#8217;incertesa i d&#8217;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 esperonar el nostre cervell a sentir-se actiu, i que ens reporti sensacions de benestar.<\/p>\n<p>Si necessites ajuda per al maneig de les teves emocions i pensaments, per tal d&#8217;obtenir un benestar emocional adequat, els <strong><a href=\"https:\/\/www.centreinsight.es\">psic\u00f2legs a Sabadell<\/a><\/strong> de Centre Insight, et podem ajudar. Demana la teva primera cita, \u00e9s gratu\u00efta!<\/p>\n<p><strong>Ana Bl\u00e1zquez<\/strong><\/p>\n<p>Psic\u00f2loga Sanit\u00e0ria MU04314<\/p>\n<p>Centre InSight<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9s molt usual que, amb la situaci\u00f3 pand\u00e8mica que ens toca viure a tots i totes, i on passem molt m\u00e9s temps a casa, sentis que no inverteixes de manera adequada 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&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"tags":[262],"class_list":["post-9589","post","type-post","status-publish","format-standard","hentry","category-sense-categoria","tag-cast-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Tipus perqu\u00e8 evitis la procastinaci\u00f3! - InSight<\/title>\n<meta name=\"description\" content=\"Article de Psicologia sobre la procastinaci\u00f3 i maneres d&#039;evitar-la. 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