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Why You Can’t Stop Procrastinating

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9 months ago

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There are explainable reasons as to why you procrastinate at work. But how can you break the stressful cycle? Getty

“Winners take time to relish their work, knowing that scaling the mountain is what makes the view from the top exhilarating.”—Denis Waitley, motivational speaker and writer

You’re behind on a deadline, but instead of sitting down in front of your screen, you go for a long walk, worry stalking you the entire way. You’re anxious about a looming presentation and attend happy hour instead of burning the midnight oil. Procrastination is a self-defeating pattern of behavior we all do at some point to survive under pressure. Chronic procrastination, though, has productivity and career costs and leads to negative effects on our mental and physical health. Call it a friend without benefits because it helps you avoid the inability to complete something but the avoidance can sabotage your career.

You have ambition and drive, yet you find yourself stalling or postponing action on a project. It’s ironic, isn’t it? Instead of planting yourself in front of the screen, you watch yourself organize your spice rack, re-arrange furniture or engage in unnecessary cleaning. You call yourself lazy because you can’t get motivated despite the looming deadline. But you’re not really a couch potato because you’re being productive. You know you’re not focused on your priorities, but you stall anyway. You recognize you’re procrastinating, and you’re getting antsy, catapulted into a swirl of adrenaline and cortisol stew. The deadline passes, commitments pile up and your inner critic beats you into smithereens, attacking you with ugly names, making you feel lousy. Now you must reckon with the second layer of pressure that adds insult to injury.

The Science Behind Why We Postpone Work Tasks

A recent study showed that people procrastinate because the desire for immediate positives is stronger than the desire to delay negatives. If you dread responding to your inbox of emails, you’re more likely to put it off until later. But if you look forward to your yoga class, you’ll want to do it as soon as possible.

Procrastination is also a form of short-term mood repair—an emotional response to work stress according to research—that protects you against fear of failure or judgment by others. Postponing a task is how we try to reduce the stress of “Can I do it perfectly?” “Will my boss like the outcome?” Or “What will my team think?” You’re doing something against your “thinking brain’s” awareness, but you do it anyway because it relieves stress. It’s not rational or logical because it takes effort and energy to procrastinate, but your efforts still are going in the wrong direction. A study of 2,000 decision makers by online retailer Zulily showed that both planners and procrastinators are driven by a common motivator: stress. Planners formed an organized method of action in advance while procrastinators intentionally put off tasks—both a way of managing stress. Planners showed more control over their emotions, less stress and more positive emotional, health and life outcomes than procrastinators who had less time for themselves or a social life.

Many workers say, “If I don’t try, I can’t fail.” Postponing brings relief in the short term while undermining your happiness and success in the long run. If you avoid the looming task you temporarily avoid the judgment and self-doubt. It’s much more fun to go watch a sunset than sit in front of a blank screen with your heart beating a mile a minute. It’s a paradox because the avoidance of pressure actually amplifies the pressure. The closer you get to the deadline, the more distressed and paralyzed you feel, and in the long run stalling erodes your productivity and adds to chronic stress.

7 Strategies To Break The Cycle

  1. Flip Your Perspective. Instead of thinking negatively of the dreaded work task, consider the long-term benefits. Instead of dreading the climb, contemplate how good you will feel at the top of Mount Kilimanjaro. When a project feels like an uphill struggle, focus on the positive aspects of finishing it before the weekend so you can enjoy the days off. In the end, considering the long-term benefits moves you closer and quicker to the finish line.
  2. Avoid Labeling Yourself.Calling yourself a procrastinator gives you tacit permission to act as a person worthy of the label, and you repeat the habit of putting off tasks. Learning to think of your procrastinator as a part of you, not as you, referring to it in the third person as he or she and talking to it, separates you from it. Stepping back and observing this part with an impartial eye lessens the self-judgment and keeps you from clobbering yourself. The procrastination no longer dominates your decision-making, and you notice a heightened ability to scale the obstacles.
  3. Chill Your Musturbation. If you’re like most people, you have a relentless voice in your head, bludgeoning you with oppressive words (the psychologist Albert Ellis dubbed it musturbation) such as “must,” “should,” “ought” and “have to”: “I must win that contract,” “I have to get that promotion,” “This project should be perfect.” Bowing to oppressive language, fuels dread and procrastination. Translating self-imposed pressure into language that reflects choice such as “I can,” “I get to,” “I want to” or “I plan to” liberates you from the shackles of dread and procrastination, enabling you to proceed with the task.
  4. Curb Your Perfectionism. Perfection’s iron-fisted grip causes you to set unrealistic goals, try too hard and avoid the impossible target you set for yourself. Out-of-reach expectations cause you to see failure even in your triumphs. You’re less likely to procrastinate when you see goals as doable and reachable. Writers often deliberately pen an imperfect first draft—known as “the shitty first draft”—in order to bypass their perfectionism. Permitting yourself to perform a task imperfectly tricks the emotional brain and reduces any resistance to completing the task. When you permit yourself to make a mistake, the finished product usually turns out better than you had imagined.
  5. Set Priorities. Simply choosing one item from your to-do list that you can accomplish quickly then completing it can give you a jump-start and lift the burden of procrastination. You can face your commitments head-on and early instead of waiting until the last minute. If you have several items on your list, you can distinguish between essentials and non-essentials and work through the tasks that need immediate completion one at a time.
  6. Take Micro-steps. Breaking down the work project in short time chunks of five minutes keeps you from feeling overwhelmed by the big picture. Studies show that taking doable micro-steps helps you realize the task isn’t as difficult as you thought, allowing you to break through postponement and move to completing your task. Although taking the first step can be the hardest, once you complete it (perhaps just sitting down and opening your computer), it can get you going.
  7. Reward Yourself. Your brain is hardwired to seek pleasure and avoid pain, and it loves a reward. After you complete a small portion of a task—not before you complete it—give yourself a payoff. Instead of watching your favorite television show before completing a portion of the task, plan to view it after finishing a part of it. This approach boosts your motivation so you can enjoy one of your favorite activities afterwards. 
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Exclusive Interview with The NET ZERO ENERGY Buildings Expert Anastasia Makarska: Shaping a Greener Future

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2 days ago

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June 3, 2023

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Anastasia Makarska

Welcome to an exclusive interview with Anastasia Makarska, a renowned figure in the world of commercial real estate development. Anastasia’s resolute commitment to sustainability and her unique background in physics and engineering have revolutionized the real estate landscape, transforming spaces into sustainable and coveted marvels. 

In this interview, we delve into the concept of Net Zero Energy Buildings (NZEB) and the challenges associated with building codes for NZEB. Join us as we explore the visionary force behind Anastasia’s remarkable projects and her dedication to shaping a greener future.

Anastasia, thank you for joining us today. Let’s start by discussing the concept of Net Zero Energy Buildings. Could you explain to our audience what exactly is meant by a Net Zero Energy Building (NZEB)?

Anastasia: Certainly. A Net Zero Energy Building, or NZEB, is an approach to construction that focuses on creating energy-efficient buildings that are connected to the power grid while also generating renewable energy to offset their energy consumption. The aim is to achieve a balance where the amount of renewable energy produced either on-site or nearby matches or exceeds the building’s annual energy needs, resulting in virtually no net energy consumption.

That’s fascinating. It’s clear that NZEBs hold tremendous potential in terms of sustainability. How are developers and building owners embracing this concept, and what are some innovative features we can find in NZEBs?

Anastasia: Developers and building owners are increasingly interested in constructing zero energy buildings, driven by corporate objectives and regulatory requirements. The building and design community is actively embracing this challenge and leading the way with innovative and forward-thinking projects.

NZEBs incorporate a wide range of energy-efficient strategies, from simple to highly intricate. These include maximizing the utilization of passive solar heat gain and shading, integrating high-efficiency heating and cooling systems, appliances, windows, and doors, enhancing insulation, natural ventilation, air sealing, and incorporating advanced renewable energy solutions like solar photovoltaics and geothermal energy systems. 

The goal is to create buildings that regulate temperature fluctuations, minimize energy consumption, and reduce environmental impact.

It’s impressive how NZEBs combine various technologies and strategies to achieve sustainability. Now, let’s delve into building codes. What role do building codes play in the construction of NZEBs, and what codes and standards exist for this purpose?

Anastasia: Building codes play a crucial role in guiding the construction of net zero energy buildings. Currently, there are codes and standards in place to assist designers, architects, builders, and contractors in creating more energy-efficient and sustainable structures compared to previous years.

In the United States, professionals in the building industry can refer to the International Energy Conservation Code (IECC), which has been adopted in approximately 44 states and territories. Across North America, ASHRAE 90.1 provides significant guidance, and the International Green Construction Code (IgCC) serves as another valuable resource. In Canada, there are the National Energy Code of Canada (NECC) and the National Energy Code for Buildings (NECB).

That’s helpful to know. Given the increasing need for more rigorous energy and building codes, what are some of the challenges faced in developing codes specifically tailored for NZEBs?

Anastasia: The development of codes specifically tailored for NZEBs faces several challenges. As industry professionals and officials work on designing new codes to facilitate the transition to net zero energy, there is still no consensus on the structure of the code, its comprehensive scope, and ensuring that buildings achieve net zero energy status throughout their lifecycle.

To ensure buildings perform as intended, it is essential to establish post-construction reporting, analysis, and a framework for oversight and enforcement. 

Current codes and standards often rely on energy proxies without a requirement for actual quantification of energy usage. There are also gaps in the inclusion of certain types of energy usage in calculations. 

To achieve the goal of net zero energy buildings, methodologies need to evolve, modeling capabilities should be enhanced, and real-world outcomes must be measured.

Overcoming those challenges will be crucial for the success of NZEBs. Could you tell us about the advantages that net zero energy buildings offer to building owners, occupants, and the environment?

Anastasia: Absolutely. Net zero energy buildings provide several advantages. Buildings account for a significant portion of fossil fuel energy consumption and greenhouse gas emissions. By increasing the number of net zero energy buildings, we can reduce our dependence on fossil fuels and effectively lower carbon emissions.

Some key advantages of NZEBs include protection for building owners against future energy price hikes, enhanced occupant comfort, health, well-being, and productivity, reduction in energy consumption and associated costs, improved reliability of energy supply, increased resale value due to high demand for net zero buildings, contribution towards achieving zero energy targets, and minimized environmental impact. These advantages create value for building owners, occupants, and the planet.

Those advantages make a compelling case for embracing net zero energy buildings. As a visionary force in real estate development, how do you see the future of NZEBs and their potential impact on communities and the environment?

Anastasia: I believe the future of net zero energy buildings is incredibly promising. As awareness of the need for sustainability grows, NZEBs will become the norm rather than the exception. They have the potential to reshape communities and serve as catalysts for positive change.

Net zero energy buildings can create vibrant, sustainable communities that prioritize the well-being of both residents and businesses. By reducing energy consumption, minimizing environmental impact, and offering enhanced comfort and productivity, NZEBs have a transformative effect on the communities they serve. They not only contribute to the preservation of our planet but also provide value for investors, businesses, and communities alike.

Thank you for sharing your insights, Anastasia. Before we conclude, could you tell our audience about any upcoming projects or initiatives that you’re particularly excited about in the realm of net zero energy buildings?

Anastasia: Certainly. I’m thrilled to be working on a groundbreaking project that aims to create a net zero energy residential community. This community will embody the principles of sustainable living and showcase the potential of NZEBs on a larger scale. It will integrate cutting-edge technologies, energy-efficient systems, and sustainable materials to provide residents with an exceptional living experience while minimizing the community’s environmental footprint. I believe this project will serve as a blueprint for future developments and inspire others to embrace the vision of net zero energy living.

Conclusion

As we conclude this insightful interview with Anastasia Makarska, it is evident that she is a visionary force transforming the real estate industry through sustainable development. Anastasia’s dedication to creating sustainable and desirable spaces, her commitment to excellence, and her unwavering belief in the power of net zero energy buildings have positioned her as a leading authority in commercial real estate.

Through her innovative projects and expertise, Anastasia is shaping the world we live in, one groundbreaking project at a time. Her visionary approach, fueled by her unique background in physics and engineering, has redefined the boundaries of commercial real estate development and paved the way for a greener and more sustainable future.

Witness the remarkable journey of Anastasia Makarska as she continues to revolutionize the real estate landscape and leave an indelible mark on the communities she transforms into sustainable and coveted marvels.

If you would like to get in touch with Anastasia Makarska you can contact here

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Devin Millar Promotes the Normalization of Cross-dressing Through his Music

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3 days ago

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June 2, 2023

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Devin Millar

An independent music producer, who’s name is Devin Millar, hailing from the Portland Oregon area is bringing a new approach to fashion, animation, and music.

Devin is on YouTube and creates animations to go with his music, which is modeled after 90s children’s animations with adult themes and references. He grew up his uncle Grayson, and with his parents, and Grayson showed him how to create Dance music which was how Devin got his music-making knowledge. Clothing-wise, he wears skirts and dresses similar to Melina Martinez, and is heavily inspired by her. He says he always felt like a kid even at the age of 22.

Devin claims that modern society should treat crossdressing the same as how women and girls are viewed when dressing the same way. Millar believes everyone should be understood and that skirts and dresses should become everyday clothing regardless of who is wearing it.

One view and song in particular, is “Doll Life”, a song Devin released which focuses on the main mascot of his music, Jack.

Jack is a teenage boy who dresses up like a girl as part of his feminine style and goes on an adventure with his friends to fight the underwater mafia in his Cadillac Escalade. Everyone becomes friends and all perform together. The song has been viewed many times on YouTube many times and has been a hit for the last couple of months. One may notice the boy characters also wear dresses with the girls and women, which are identical to the one Jack is wearing. For that reason, the song subliminally sends Devin’s message.

Promoting a sense of animated nostalgia and creating songs with happy tones mixed with Dance music through his YouTube channel, Devin has been creating melodic, inspiring Pop music since he was 14 and continues to inspire others. Devin is also on a mission to inspire the world to not label clothes and fashion based on gender.

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The Three Most Crucial Supplements to Take During the First Trimester of Pregnancy

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5 days ago

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May 31, 2023

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Image by Freepik

A healthy first trimester is critical to the normal growth of the fetus. You may not be exhibiting much on the exterior, but on the inside, all of the fetus’s vital organs and systems are developing.

Several changes occur as the embryo attaches itself to the uterine wall. During the first trimester, the fetus is most vulnerable to harm from substances such as alcohol, narcotics, and some medications, as well as infections such as rubella (German measles). Throughout the first trimester, both your body and your baby’s body are rapidly changing.

During the first trimester, the most dramatic changes and development occur. All nutrients are vital throughout pregnancy, but some are especially important for your baby’s growth and development.

Folic acid

Taking folic acid before and during early pregnancy can help avoid neural tube defects (NTDs), which are birth malformations of the brain and spine. According to some research, consuming folic acid may help prevent birth malformations in your baby’s mouth (called cleft lip and palate).
Spina bifida and anencephaly are the most common NTDs. In the United States, around 1,500 newborns are born with spina bifida each year. Spina bifida occurs when the small bones of the spine fail to close completely, and a portion of the spinal cord pokes through the spine. Children with spina bifida may have paralyzed legs and difficulty managing their bladder and intestines (going to the toilet).

One of the most severe NTDs is anencephaly. It affects approximately affecting about 1 in 1,000 pregnancies in the United States each year. However, because the majority of these pregnancies end in miscarriage, the prevalence of this disease in neonates is far lower. Anencephaly affects approximately one in every 10,000 infants in the United States. Anencephaly occurs when the upper portion of the neural tube that develops the brain does not completely seal. Major regions of the brain, skull, and scalp are missing in babies with this disease. They are usually only alive for a few hours after birth. Anencephaly affects girls three times more than boys.

Docosahexaenoic acid (DHA) 

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that promotes growth and development. DHA is required throughout pregnancy to aid in the development of your baby’s brain and eyes. DHA promotes the growth of the cerebrum, which is in charge of thinking, remembering, and feeling.

Autism and schizophrenia disproportionately afflict males and are closely linked to early life adversity caused by maternal stress and other variables, which may be influenced by nutrition. However, the fundamental causes of these male-specific effects are not fully understood. Researchers from the University of Missouri School of Medicine and the MU Thompson Centre for Autism and Neurodevelopment have discovered potential explanations for male vulnerability in the womb, and they’ve discovered that a specific maternal nutritional supplement called docosahexaenoic acid (DHA) may protect unborn males during early development from the effects of maternal stress.

 Iodine

Iodine is a mineral that your body needs to produce thyroid hormones, which aid in the usage and storage of energy from food. Additionally, iodine is required throughout pregnancy to aid in the development of your baby’s nervous system. Your baby’s neurological system (brain, spinal cord, and nerves) allows him or her to move, think, and feel.


During pregnancy, iodine requirements rise by 50%. A lack of iodine during pregnancy can result in maternal and fetal hypothyroidism, as well as impaired fetal neurological development. The effects are determined by the severity and timing of the hypothyroidism; the most severe symptom is cretinism.

Controlled studies in iodine-deficient areas have shown that iodine supplementation before or during early pregnancy eliminates new cases of cretinism, increases birth weight, lowers rates of perinatal and infant mortality, and improves developmental assessments in young children by 10-20%.

 Choline

You’re not alone if you’ve never heard of Choline. Although it is suggested that it be included in all prenatal vitamins, most do not contain a significant quantity of Choline, if any at all. While Choline occurs naturally in foods such as cow liver and whole eggs, up to 95% of pregnant women do not consume enough prenatal Choline to meet their nutritional needs.

Choline is a “vitamin-like” important ingredient, which means that while it is not a vitamin, it functions similarly to one. Choline is necessary for optimal bodily function and is especially vital during pregnancy to support the adequate intake of Omega-3 DHA, general baby growth, and the mother’s personal health and wellness.

Furthermore, Choline prevents birth abnormalities. According to research, the lowest incidence of neural tube abnormalities is directly tied to the mother’s choline status during pregnancy.

Choline acts against factors that cause pregnancy problems preventing a variety of pregnancy complications, including low birth weight, pre-eclampsia, placental abruption, and recurrent pregnancy loss.

Furthermore, choline decreases the baby’s stress response, helps increase childhood visual memory, and improves motor performance in tasks that require accuracy. Additionally, prenatal choline supplementation enhances a child’s attention span.

You’re effectively working overtime to build a human being, thus a good, balanced diet is vital to compensate for this extra energy expenditure. Appropriate supplementation is essential to guarantee you’re meeting your higher prenatal vitamin demands.

Supplementation varies based on the particular woman, and it is strongly advised that all supplements be pre-approved by your doctor or medical expert.

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