1. *Task:* The initial point in the procrastination cycle is the task itself–something that needs to be accomplished or completed.
2. *Unhelpful rules and assumptions:* Individuals may have internalized unhelpful rules or assumptions about the task, such as unrealistic expectations or a fear of failure, which can contribute to procrastination.
3. *Perceived discomfort:* Procrastination often arises when individuals perceive the task as uncomfortable, difficult, or unpleasant, leading to a desire to delay or avoid it.
4. *Excuses:* To rationalize delaying the task, individuals might create excuses or justifications, such as claiming they don't have enough time or convincing themselves they work better under pressure.
5. *Procrastination activities:* Instead of tackling the task, individuals engage in activities that provide temporary relief, like checking social media, watching TV, or doing less important tasks – ultimately avoiding the original task.
6. *Short-term reward:* Procrastination activities offer immediate gratification or relief, providing a short-term reward that reinforces the behavior of delaying the task.
7. *Long-term negative consequence:* Despite the short-term reward, procrastination often leads to negative consequences in the long term, such as missed deadlines, increased stress, and a negative impact on overall well-being and performance
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