La procrastinación: Dejar para mañana lo que podemos hacer hoy

Según la RAE (Real Academia Española) la Porcrastinación es la tendencia y el resultado de procrastinar, es decir, de demorar, retardar o retrasar algo. Es decir, la procrastinación es el acto de retrasar una tarea, sea cual sea, por hacer algo más agradable o menos importante que la tarea en sí.

¿Quién no ha procrastinado alguna vez? “mañana empiezo la dieta”, “esta semana voy al gimnasio”, “hoy empiezo a leer ese libro”… (podríamos poner infinidad de ejemplos. Admitámoslo, lo hacemos casi a diario, la diferencia es que algunos lo hacen con mucha más frecuencia y a su vez con tareas consideradas RELEVANTES.

Pero… ¿por qué lo hacemos?, y ¿cuáles son las consecuencia de procrastinar?

Se podría decir que es por pereza o vaguería, ¿verdad? Pues es mucho más complicado que esto. Hay una razón fisiológica que explica por qué lo hacemos: el sistema límbico es quien controla el llamado “sistema de recompensa” que está muy ligado a las necesidades básicas: es el que hará que nos sintamos muy recompensados al encontrar un lugar donde haya comida cuando hemos estado demasiado tiempo sin comer, y nos hará sentir bien cuando conectamos de forma positiva con alguien amistoso. En el caso de la procrastinación, el sistema límbico nos va a “recompensar” (o “gratificar”) cuando realicemos una tarea que nos guste más o que sea menos desagradable.

Cuando empezar la dieta no es una tarea agradable para mí, y en cambio, me como una hamburguesa del Mc Donalds, el sistema límbico me está “recompensando” liberando un potente neurotransmisor: la dopamina, que regula la motivación y el deseo y hace que repitamos conductas que nos proporcionan placer. Lo que quiere decir, que la probabilidad de que cuando en el futuro me vuelva a plantear hacer dieta, en lugar de empezarla vuelva a comerme una hamburguesa.
Por esto, procrastinar es una conducta tan frecuente en los seres humanos (se han realizado varios estudios con animales y se ha encontrado que los animales no procrastinan, es un acto puramente humano)

Procrastinar, como bien sabemos, puede traer consecuencias muy negativas: estrés, ansiedad, baja productividad, problemas de autoestima, tristeza, acumulación de trabajo, y un laaaargo etcétera. No me voy a detener en las consecuencias porque ahora de lo que quiero hablaros es de cómo hacer para evitar procrastinar:

– Piensa en las consecuencias que puede traerte procrastinar:

Si eres realmente consciente de las consecuencias negativas que puede traerte posponer una tarea será más fácil dejar de hacerlo. Piensa en la posibilidad de suspender el examen, o de las consecuencias sobre tu cuerpo si no empiezas la dieta que te has propuesto, VISUALIZA LAS CONSECUENCIAS.

– Añade a esa tarea que no quieres hacer o no te resulta agradable una actividad que si te guste:

Por ejemplo, una buena sesión de tu música favorita, o acompañando la tarea con una rica taza de té

– Divide la tarea y ponte pequeñas metas:

Ir paso a paso, pensando primero en una parte de la tarea y luego en las otras hará que evitemos sentirnos angustiados por todo lo que nos queda

– Piensa en una mejor organización de tu tiempo:

En un calendario anota los horarios y proponte cumplirlos, ponte alarmas en el móvil si es necesario, y si un día fallas permítete retomarlo al día siguiente sin culpabilizarte pero sin abandonar la tarea del todo.

– Evita las distracciones:

Estudiar con el móvil al lado es definitivamente una mala idea, solo hará que tengas más tentaciones de mirarlo para ver “cómo va el mundo”. Cualquier distracción retrasará la tarea y habrá mayor riesgo de que la pospongas.

– Prémiate!

Concédete premios cada vez que hayas conseguido realizar una parte de la tarea (no sólo cuando esté terminada), esto hará que tu motivación cada vez sea más alta y te resulte más sencillo terminar lo que has empezado.

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