كيف يمكن التعامل مع التسويف؟

I would divide the solution into short and long term. In this answer, I will describe the short term.

In the short term, you just need something that will kick you into action and work for the next few weeks while you look for/introduce a better solution. I'll tell you two things that worked for me.

Changing the environment - Home is a place full of temptations. You can watch series, go to sleep, play computer games, drink alcohol… There are a lot of possibilities. If you can't generate laser focus, each of these options slowly weakens your willpower and you eventually succumb to temptation.

That's why it's worth just changing the environment to work or do other things you care about. I bought a place in a coworking space and went there every day to get away from temptations and to surround myself with people in "work mode". it helps a lot :)

You don't have to pay to use this solution. You can safely go to the free library :)

Focusmate - is an application created just for people like you and me :D You set 50-minute blocks of work in it in which you want to work, and the application automatically selects a partner with whom you connect on video chat.

This forces you to prepare and start work at a certain time.

At the beginning of the block, you introduce yourself and say briefly what goal you want to achieve in the next 50 minutes. On the one hand, it naturally encourages you to plan your work, and on the other, it puts some pressure on you.

This is because at the end of the session you briefly summarize what you have managed to do from the planned activities and you just try harder because you feel slightly judged :D

Focusmate is a combination of flexibility in planning with a lot of useful psychological effects. I highly recommend him, he helped me many times in difficult times :)

These things will help you stabilize yourself over the next few weeks. I suggest that you spend half of one Focusmate session (25 minutes) a day on long-term activities. I write about them in the second answer.

I would divide the solution into short and long term. In this answer, I will describe the long term. If you haven't read the previous one, start there, please.

In the long term, it is important that you determine what is the cause of procrastination, because it gives you something! The only question is what?

Very often it is a matter of running away from emotional problems.

Maybe you don't like your job or an element of it? Maybe there's just something in it (or outside) that stresses you out and it's worth taking a look at it and acting directly?

Writing an emotional diary helps a lot with these topics. Every day at a certain time, just sit down and write about what happened during the day, and above all about your feelings and thoughts. After some time, read these notes and you will see that you will learn a lot about yourself!

You can also think about going to a therapist, because it speeds up the whole process VERY much. Many people stigmatize therapy as a "sign of weakness". I said so myself. But I guarantee you that admitting you have problems and asking a professional for help is a sign of courage and a very good investment :)

Action is worth starting with emotions, but there are other things as well. E.g. bad organization of work.

Maybe you work too much and don't give yourself time to relax? People often think they have to work 10-14 hours a day to be successful, but that's not true. Relaxation is important because it allows you to work effectively afterwards. This has been proven by research :)

Another problem with the organization - people are often not aware that they work at ... wrong hours.

Each of us has its own circadian rhythm, i.e. a specific pattern in which hours it is tired, active, hungry, etc. This also means that each of us has its hours of high and low productivity.

I, for example, love working in the morning from 9-11 am, because I see the waking up world, the low sun and I "burn up" with music. Around 11 I start to get tired, so I go out with the dog, then I have breakfast and go back to work for a few hours. Between 2 and 4 p.m. I get down again, so then I take a nap, go to the store, or do other manual tasks like cleaning. Then back to work, family time and I like to do some work between 10pm and 1am.

Your rhythm will be different and it's worth knowing what it looks like. The diary I wrote about earlier will help you discover this :)

The last reason for procrastination that I will write about is simply your body.

"Healthy mind in a healthy body", so consider: - Do you sleep at regular hours and the right amount of time? - Are you eating well? - Do you lead an active lifestyle?

Especially the latter is important because research has proven that if you could do ONE thing for yourself, it would be to exercise regularly.

To conclude - Once you implement the short-term solutions I wrote about in the previous post, determine when during the day you will give yourself some time to test more long-term things and just try what is on this list.

Of course, remember to educate yourself from other sources and to keep in mind that not all tips and solutions will be suitable for you :)

I don't see anything wrong with resting and watching TV series, as long as it's not the only thing you do ;) The body needs to regenerate, and as I understand it, you work professionally, so you spend some time on some activity. Things are a bit worse if your work is sedentary and mental - then movement for health is most recommended. Try to find someone with whom you can motivate each other to act. Maybe a friend or family member? Or join one of the Facebook groups dealing with personal development and find yourself a motivational partner with whom you will exchange plans for the day and information about their implementation every day. Some people need to feel that little pressure to not put things off. There is also a more drastic method - get rid of the "disturbances" or at least make it difficult for yourself to access them. It's like a diet, it's harder to stick to it when there's a full fridge and a cake from a visit to mom at home ;) Turn off the TV, resign from your subscription to Netflix or other platform or hide the remote control somewhere at the end of the house. Sometimes it's the only way out.

Online courses helped me, but I admit that I just went through the first two without putting them into practice, and only with the third I got down to business. This is probably the worst effect of training on anti-procrastination - postpone it for later :) You will find many Polish and foreign trainers, I like Bartek Popiel, Lady of Your Time or Kamila Rowińska. Of course, you don't have to buy the course right away - a good book is enough, unless you don't like reading. It's important to take a first step. As for quick techniques, I recommend using a kitchen timer or an alarm on your phone - you set yourself, for example, 25 minutes and during this time you try to do as much as possible. After this time you have the right to a 5-minute break and you can do whatever you want. And then another 25 minutes, a 10-minute break, and 25 minutes of work again. Adjust these lengths to your focus time. The smaller the tasks you set yourself, the easier it will be to do them. Instead of: I'll write a 10-page report, decide for yourself - I'll write 5 or 10 sentences. You can put colorful paperclips in one cup and after doing such a mini-task, put them in another cup. This will allow you to notice how the work is decreasing. There are plenty of ways to do it, you just need to implement them :)