How can I deal with constant laziness

Overcoming laziness: How it works sustainably

Do you know that, too? The deadline is getting closer, the emails are piling up in the mailbox, the important call is long overdue and the apartment also looks like a bomb had hit.

But instead of conscientiously devoting ourselves to these tasks, we prefer to surf the Internet, research for hours about how bees communicate or why a sandwich is always on the lubricated side falls.

The list of our tasks is getting longer and longer and we are more and more dissatisfied with ourselves. We are increasingly reproaching ourselves for why we always have to postpone everything and come back every time Hustle and bustle and stress expired.

But even if it can sometimes be very nice and relaxing to fill your time with nonsensical things and read something about bees, according to a study over 40% of all Americans say that their chronic laziness has made them feel at one point serious drawbacks have arisen.

But that need not be. Because anyone can overcome their laziness.

In this article, you'll find 7 tips on how to overcome your laziness can. You will learn methods and new ways of thinking that will help you overcome your laziness and finally achieve your goals in life.

I consciously say new ways of thinking, because you can't just overcome your laziness. Often we hear "Yes, then just pull yourself together a little, then it will work out."

I can tell you from my own experience that this is not the case. You have probably already had the same experience. Pure willpower at most leads to a brief rebellion.

After a short time, however, everything is usually back to normal.

So laziness is often just the tip of the iceberg in which bad ones have been pent up for years Habits and Beliefs manifest.

Table of Contents: This is what awaits you in this article

Causes of laziness

Most of the time, the cause of our laziness is that we associate more bad feelings with doing a task than good ones. On this page there is a very nice example.

The mechanism of procrastination is made clear here by equating it with unfamiliar gardening. When we work in the garden for a long time, it is almost inevitable that they develop Pressure points on our virginal hands. If we just keep working, the bubble will enlarge and even new bubbles will form.

At some point these bubbles force us to stop working completely.

Our brain tells us to. Because the only task of our brain has always been Avoid pain and To gain joy. That is the basic human mechanism.

Even if a lot of the work that we postpone certainly does not cause any physical pain, it is very stressful for us mentally.

Our brain registers this and automatically steers us away from this activity. In doing so, it has developed some very effective and creative techniques.

It replaces the "Painful" Activity by one that is us good feelings and gives satisfaction. Such as surfing the Internet or taking a long cigarette break.

Our brain only means well to us here. It does its job excellently. The brain just doesn't care whether this task is important for our life or not.

We can only decide that with our conscious mind.

But then comes this one point ...

I bet you know him too. The point at which the negative consequences of further procrastinating change the bad feelings of the task itself exceed.

When the important deadline approaches, the prospect of failing the exam or getting into trouble with the boss at the missed deadline suddenly seems to be more serious for our brain than the activity itself. Suddenly, as if by magic, we can sit down and work all night on the unpleasant task.

Now our brain suddenly differentiates between the two evils. Because the failure has also become much more real and tangible than it was 3 weeks ago. At that time we still had time.

No joy in the job

In addition, we are lazy and unmotivated when we do not enjoy the job itself.

For example, if you have to sort small cardboard boxes into large cardboard boxes 8 hours a day, then the prospect of 10 € an hour can only move you to do so. Otherwise, you wouldn't put a single one of these little boxes in the big box.

This is called intrinsic motivation. If we don't have fun and enjoyment from the inside out, then we almost always need willpower to do it. Since willpower is used up at some point, sooner or later it inevitably comes to the fact that we become lazy and can no longer pull ourselves up.

Another reason for acute laziness may be it not a great prospect of success gives.

Could you get yourself up to study for the important test at university if you already know that the examiner will fail you?

Sure, who can motivate themselves to do something that they already know will go bad sooner or later?

Methods to overcome laziness

Associate good feelings with the task

A good way to overcome laziness is to associate more pain with the consequences of procrastination, than with the task itself.

If you already imagine 3 weeks before the deadline how you will get into extreme difficulties if you postpone further, then it will be easier to start immediately.

Also, instead of having good feelings, you can simply associate bad feelings with your distractions. If you manage to always feel bad when you log into Facebook during a concentration phase, then you will soon no longer do it.

How important is what you are doing to you?

Nonetheless, of course, we always have to ask ourselves whether the activity for which we want to motivate us is at all Is funny.

If we study something that doesn't even begin to interest us, it will always be a struggle to overcome one's laziness.

If we do a job that we are not passionate about, then we will always be doomed to use willpower and the risk is far greater that we are lazy and cannot pull ourselves off.

So take the time to think about your path in life and then choose activities step by step. I think this is one of the most important steps to be able to fight laziness.

Start small

It's best to do it one at a time. If we want to pay more attention to our diet, quit smoking, do more sport and at the same time hone our productivity, we no longer have willpower and our house of cards collapses.

In order to get out of a phase of acute laziness, it is very important not to overwhelm yourself. Instead of a "Now-first-right-blow-jerk action" To start, it is much more constructive to first take on very small tasks and master them.

If you want to get rid of the huge chaos on your desk - first start with the letters lying around and sort them.

If you want to finally start the big housework for the university, limit yourself to creating a folder for it and reading it superficially on google for half an hour.

If you want to get more social and get out more, start by planning one day of the week to hang out with a friend over coffee for an hour.

As a result, we can build a small success story and draw new self-confidence from it. We learned at the beginning that we are more likely to be motivated when the prospect of success is good. Of course it is with small challenges. So start small.

Do not overwhelm yourself.

Rome was not built within one day either.

Increase self-discipline

I wrote a complete blog article on the subject of learning discipline because it is a very extensive topic.

Research has shown that we spend an average of 3-4 hours a day resisting temptation. To these temptations (like going to Facebook when we actually want to finish this important article) it takes willpower to resist.

Willpower and discipline allow us to move from being determined by others through the media and other distractions to self-determination. Only when we have willpower can we choose how to act. If we don't, then, for example, advertising can tell us: “Buy this product, it will make you happy” and we will buy it.

In addition, psychology has found that discipline and intelligence are the main factors responsible for ensuring that we live a happy life. While we have limited influence on our intelligence, we can train our willpower and learn discipline.

1. Build habits

It's about, his willpower intelligent to use. We all know New Years Syndrome. We take ourselves "But really now" Infinitely much planned for the new year, only to then continue just as always after a short time.

Using willpower intelligently means using it to change one's habits step by step. We no longer need willpower for good habits.

2. Exercise willpower every day

If we do a little bit every day our willpower work, then we strengthen them for other areas as well. For example, if we are hungry and tell each other that I will only do this task for a short time and I will eat something in half an hour, we are demanding our willpower.

That's not a big thing, but when we make such little willpower challenges every day, we strengthen our willpower. Because there is only one willpower. We apply them in all areas of life. A willpower trained in this way can then also help us to break out of Facebook and switch on the text editor.

The magician David Blaine says: “If we keep doing little things and doing little things, then we can gradually achieve bigger and bigger goals. We train our brains to help us do this. "

David Blaine is known for hanging out in a block of ice for days or hanging out in a glass cage above the Thames in London for 60 days without food.

3. Prepare yourself beforehand for the fact that the will will become weak

In psychology there is the concept of Empathy gap. It says that we are in one "Cold" Can't understand that we're in a moment "be called" Weak moment and how we will act then.

If we are full of paper and have no desire for chocolate at all, we can hardly imagine that we could develop cravings for it again the next day.

When we imagine future behavior, then we should learn to focus on it "be called" Put situations in their place and also learn how we then realistic rules for our behavior put up.

"We ignore temptation while it is not available, but once we have it right under our noses, we forget about all long-term goals."

Therefore, it is extremely helpful to establish rules and behaviors in case your willpower is exhausted. These rules then clearly define what this situation looks like and what exactly I will do.

For example, if I know for sure that I often don't feel like exercising in the evenings after work and that I like to sit on the couch instead of getting upset, then I can forge a plan for this situation.

I know exactly to introduce(and fix it in writing)what exactly I will do then. As soon as I notice the tendency to be lazy, I immediately start packing the gym bag. So we go into action.

Research has shown that people who predict their possible failure in this way, stay at it twice as long and go to training more often than a positive-thinking comparison group.

Have a clear goal in mind

If we know exactly where this task will lead us, which we have been putting off for so long, it will be much easier for us to tackle it. If we have the big picture more in view, then we know what we are trying to do. That makes the small, tedious task seem a lot less important.

If, on the other hand, we concentrate completely on how annoying this small task is going to be, how strenuous we are and how little fun it will be for us, then great internal resistance will inevitably build up.

So make it a habit to see the things you procrastinate more broadly. On some days I also get up in the morning and have relatively little desire to sit down at the PC and start writing.

In moments like this, I always keep my goals in mind with my blog. I get crystal clear pictures of my goals in mind and I'm motivated. Because I know this little effort will pay off in the long run and it will bring me one step closer to my goals.

Build flow / momentum

The hardest step in overcoming laziness is often the first. After that, everything is much easier. We just like to miss reminding ourselves when we're in the middle of it Patterns of procrastination are trapped.

But if we manage to push ourselves to action a few times with sheer willpower, then we will quickly find that it is much easier than we thought before we started.

With this experience we will be able to start the task much more easily next time. Because we no longer sit up and believe that the task will feel uncomfortable all the time.

We then even know that we will feel much better afterwards than before. If that doesn't give you any motivation.


Many people fail to overcome their laziness because they think they have to do everything perfectly. They think that only a task that is 100% correctly and correctly done would be enough.

In doing so, they create an unnecessarily high hurdle for themselves, which drains a lot of energy every time to jump. So next time we make use of the Pareto principle and set ourselves a goal of 80%. This way, we don't put ourselves under so much pressure and, according to the Pareto principle, reach our goal 80% faster.

How to integrate your change into your life in the long term:

Do you know that, too?

Once you have gotten yourself up and got over your laziness, you will often find yourself a short time afterwards again exactly where you started.

It doesn't have to be.

Because there are scientifically proven and highly effective methods to stay motivated in the long term. I used to be the same too. I started hundreds of things only to drop them again just as quickly.

It's different today. When I start something, I stick with it. For me that was the key To create the life of my dreams for me.

/ 7 comments / by Tim Hamer