 Dear listeners, today we will talk about procrastination of a topic where I will try to handle why people procrastinate, what effect it has and how to overcome. I am Prof. Ankit Chhada, Coroner, Professor of Health, Psychology Department of the University of Delhi. I am presently Chief Bureau of Psychology, Chanakya IES Academy. Procrastination is a disease that happens in 20% of people's lives. Procrastination means delaying the work. If there is any work, we can do it tomorrow, we can do it tomorrow, we can do it later, but we don't have time. And this is a habit, you see like this, which we have, many of us have this. In fact, everyone procrastinates. But to a very limited extent, there are 20% of the people who are habitual procrastinators. I am putting things, I have to prepare for the examination, I have to study the new topic, but we will delay it, we will do it tomorrow. There is still a lot of time. Because of all these problems, what I have observed also, what I experienced with my students, very bright young students, that this habit of theirs never allow them to complete their syllabus. They are unable to complete their syllabus and leave important topics to them. And they have no time here. Even when they sit in the examination hall, while sitting over in the examination hall also, they procrastinate to this extent that the 10, 20, 30% of the questions they fail to answer, even they know the answer of that. Even after knowing their answer, they are unable to do it, they leave it. What is the reason for this? Today, I will talk about the reason for this. What are the reasons? Why it happens? Why people do it? The biggest reason for this is the inability of a person to manage the emotions. When we are unable to manage the emotions, then it becomes a very big reason for procrastination. Second, time management. We are not able to schedule our time. They are not able to do what they do at this time. Third reason for this is, we fail in self-regulation. They are not able to regulate themselves. We are not able to self-regulate ourselves. So then, this habit turns towards procrastination. Now, the people of procrastination, invariably you are talking to them, their defense mechanism is very strong. They will try to justify everything. That I would have done it, I would have done it. That is why they are unable to do it, because you will be told about 2, 3, 4 reasons. You will be told about such logic that it will feel like they are telling the truth. They also feel that this is the reason. Actually, they are not the reason. Their habit becomes good that they are unable to self-regulate themselves. There is another quality in them. Whenever you talk to them, they will justify what they will do. I can work under pressure. When I get pressure, I do a very good job. When there is no pressure, this is also their logic justification for procrastination. What else do you say? What happens to them? I have so many things to do. 1, 2, 3, 4, 5, 7, 20, 30 things to do. I have to do all these things. If I ask them when I will be able to do it, then I know. I will do it. That has also become the reason of the very common habits that I am telling you. The people who have procrastination are the ones who have a lot of mood shift. There is no stable mood in one place. They keep on changing their moods from one place to another place. Sometimes they will think, sometimes they will laugh, sometimes they will not laugh, sometimes they will talk, sometimes they will not talk. There are a lot of moody people who have procrastination. There are those people who do not have confidence in themselves. I have talked to you about confidence in one of my videos. How to culprit. They do not have confidence. They lack confidence. They cannot take feedback. If they are given feedback, they think that the feedback I will get, the actor will also get feedback. The oyster will not get feedback. There are two types of pro-castinate. One type of pro-castinate is the one we call the chronic pro-castinator. There are two types of pro-castinate. One is situational. Circumstances. Situational is a pro-castinator. For 20% of the population, invariably they are the chronic pro-castinators. It is a very bad thing to have chronic pro-castinators. You cannot set your target goal with this. You cannot complete what you want to do. Self-destruction. You are destructing yourself. You are damaging yourself. Situational is with circumstances. There are circumstances where they become pro-castinators. They start putting things back. What we have to see is that in the beginning, it is always a situational pro-castinator. When a situational pro-castinator, that habits continue for a longer time, then that turns out to be a chronic pro-castinator. After becoming a pro-castinator, they are the ones who never complete their syllabus. Neither can they organize their questions in the examination. They do not understand the time management of the questions. They are not able to plan. These are the reasons for which different kinds of defense mechanisms are used by pro-castinators. If we want success, if we want to be successful, if we want to complete everything well organized, then we have to think about how we can change the nature of our pro-castinator. Can we change it? This is a learned behavior. Pro-castinators do not come out of nowhere. We have learned it in our minds. If I have learned it, I hope you will agree with me. If I have learned it, we can also learn it. I have learnt it. I can even forget it. I can also learn it. First of all, what do you want to take with me? Yes, whatever behavior I have learned, whatever pro-castination, whatever symptom I have known, if I have that type of symptom, whether it is seen or not, I have to change myself. Are you prepared to change? Say yes. I am not listening yes. And there is any source of only yes. You say yes, you can change it. If you can change it, what is your technique determination? I have seen in my counseling session also, I have seen people have made commitment. They have taken oath. Yes, I will change myself. Once you say I will change myself, then you can only change. If you have any fear in your mind that you cannot change, it is difficult, how to do it, it will not be possible, then I can tell you with a guarantee that you will not be able to change. What do you want to say? What do you want to think? Yes, I can do it. I have the capacity, I have the ability, I can change it, and I will change it. Yes, I will tell you. First of all, break the bigger task into small tasks, which are manageable. Whatever work you have to do, tie all your work in small pieces. In those pieces, which you can manage, see how many pieces you can manage. Like you have to study. It is a study of 6 hours. Do not do a stretch of 6 hours. If your concentration is at 1 hour, after 45 minutes, break it to 30 minutes. Teasment, have break for 10-15 minutes or half an hour or whatever. Then again, change your main task into a chapter. It is a big topic. In small pieces, change all the topics. If you pick up one by one, it will help you. Whatever was being delayed, it will help you to overcome the procrastination. Second thing, it is not deadlines. Set your deadlines. Whatever task, paper, study, material, you will complete in how much time. The more time you have estimated, it will always be better to have plus or minus 10% of that. Suppose you have thought for an hour, imagine that you can take 70 minutes for 10 minutes and put a cushion. It can be even 50 minutes. If you have done it in 50 minutes, you have time to do the next task. So, set your personal deadlines. Third, systematic emotional regulation. Systematically regulate your emotional regulation. For example, breathe. When you breathe, you try to see your breath also. Where is it going? Imagine it. Work along with it. And, regulate your emotions. The wrong emotions. When you work, when you get angry, you throw something away. This was your aggressive behaviour. Stop it slowly. Once, twice, three times. This will be helpful. In that process. Fourth thing, stop criticizing yourself. Self-forgiveness. Understand how to forgive yourself. If we are unable to do it, we start criticizing ourselves. You start criticizing yourself. No, you don't have to criticize yourself. If we don't do it, we will start doing it. That will also help you. Many people have seen that being a perfectionist. I want to be a perfectionist. There are n numbers of studies across the world which shows very clearly perfectionists are those people who can't complete their tasks on time. They are always delayed and delayed tasks. So, perfectionists, if you want to be a perfectionist, end your mind. You have to work to the best possible. Ideally, you can do it in real. Don't think it's ideal. Understand, it's you who can do it. Keep in mind, it's you who can do it. Nobody else can do it for you. I can't do it. Your sibling can't do it. Your parents can't do it. Your friends can't do it. Whatever you can do, you are the best judge. And if you are the best judge, you can do it. You can't do it. It will be very difficult. If you say it will be very difficult, then it will be very difficult. Who told you? It's very difficult. Who told you? Who told you? You told yourself. It's your own thinking. Your mind told you that it's difficult. It can't be like this. So, this mind told you and you are asking for help. On the other side, someone else will help you. Why? Because of you. It's not from outside. Where will the remedy come from? It will come from you. You will have to tell yourself that you can manage. You can do it. Just try it. I'll tell you. This will help you. I hope the few tips which I have given you will definitely help you to overcome your procrastination or personality. And can you presume? Can you hope that you will do it? Yes, you will do it. Great. I can see many of the hands raised that you will do it. Do it from no bullock. Thank you.