psychology of procrastination podcast

How do you define procrastination in your research? But I dont always do those six or seven steps. And then the other thing would be self-compassion. Were you procrastinating in that time? And so when we look at procrastination then in terms of emotion regulation, what one way to think about is that we're not avoiding the task per se, what we're avoiding is the negative emotions associated with that task. You dont have to be a member of Procrastinators Anonymous to appreciate how paralyzing procrastination can be. And it can have very real physical health effects. (Message automatically replaces this text). And then yeah, what we see that as procrastination. About the expert: Fuschia Sirois, PhD So the evidence, it's a little mixed. Instead, research suggests that procrastination is a problem driven by our emotions, and learning to manage negative emotions effectively can help us overcome it. Then maybe a quick walk to clear your head. Its not necessarily just about thought processes and habits, but it is such an emotional process too. Finding productive reasons to keep working on tasks and commitments. Recognizing this link led to the revelation that fighting procrastination might help him stop feeling like he didnt deserve to be in his position. CURT NICKISCH: But thats never addressing the emotion that goes with it. He doesnt do pictures. It's a habit of putting off tasks that we know we need to complete, and it often leads to stress, anxiety, and missed deadlines. Danny draws on the expertise of clinical psychologists, physicians, psychiatrists and researchers in his new podcast, and he has already taken on a variety of challenging and interesting topics. So ambivalent emotion is when youre feeling fearful and exhilarated all at the same time or any combination of intense positive and intense negative emotions. Sometimes its a much deeper seated thing than that. Sirois is the author of Procrastination: What It Is, Why Its a Problem, and What You Can Do About It, published by APA Books in July 2022. Because youve given us a lot of tips on managing yourself individually. For more than 20 years, she has researched the causes and consequences of procrastination as well as how emotions play a role in explaining why people procrastinate. But that again, it's an emotion regulation issue. 135 episodes Dr. Timothy A. Pychyl, associate professor of psychology and director of the Procrastination Research Group (Carleton University, Ottawa, Canada), provides a series of short talks, interviews and question/answer podcasts that explain why we procrastinate and what we can do about it. Hidden Brain helps curious people understand the world-- and themselves. We think well drink caffeine, get a mental boost, or find the perfect time to do the task, but it never comes.I did pretty well, considering I waited until the last minute.This is a self-protective belief. So for every one point increase on that measure, their chances of having poor heart health increase by 63%, and that's after accounting for a lot of other factors. I think one of the big misconceptions in all of this is that people think a lot about reducing emotions as a way of combating procrastination. So they could come in, engage in this program over a few weeks, it would help reduce their procrastination. So we think about having systems for tasks we do all the time, but we often dont think about having a system for novel tasks. For example, someone with ADHD is more likely to procrastinate. Mills holds a bachelors degree in biology from Barnard College and a masters in journalism from New York University. And so I think we really do have to make that distinction between delay and procrastination. Its a really false image. To re-enable, please adjust your cookie preferences. Et la procrastination on peut la trouver aussi chez les personnes qui souhaitent gurir. CURT NICKISCH: That was one of the things that I really learned from reading what you wrote, is just how much emotion is wrapped up in procrastination. So if I frame it like that, Im a lot more willing to do it. Sirois: Myself as well. We always think of there being bidirectional arrows between all of those things. How do you think about separating emotions from tasks? Its about identifying the forms of procrastination that cause problems for you, like where youve got a sense of a possible problem in your mind, and you just keep putting off thinking about it, putting off dealing with it. If you live and breathe video games, Procrastination Podcast has you covered. And when we're faced with the temptation to put something off, how can we change our mindset and our environment to help us buckle down and do what needs to be done? Fear of failure, fear of . For further reading on procrastination, check out some of Timothy Pychyls research. Planning more than only the first step can be its own form of procrastination. Feelings of hopelessness, helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. And that is a real challenge. I naturally worry about things that could go wrong. Whatever the causes, those other causes will be mixed in. But sometimes we end up being jerks because weve got ourselves into a procrastination pickle, because weve left something. And it sounds counterintuitive because collectively we like to think about productivity and just crack the whip and get going. My podcast guest this week, Dr. Jackson Brammer, says he used to be an expert procrastinator. People have a comfort level with tasks that they do all the time. Rooted in psychology, our personalized lessons help you develop strategies to overcome procrastination. Since becoming aware of the problem is one of the first ways we are able to change, mindfulness helps us be more aware of our actions in general. ALICE BOYES: Yeah, so people will have heard a lot about habits in recent years. I think especially if it's a task that's really creating a lot of stress and really frustration or anxiety or anticipated anxiety, sometimes that's not how we feel right now, but we're anticipating that as soon as we start working on those tasks, we're going to get frustrated and that's enough to keep us from going with it. How does procrastination affect people's lives and their mental and physical health? So when an emotion comes up, like when someones feeling doubt or someones feeling embarrassment, thats what people who function well do. Mills: Procrastination has to be a tough thing to study in a lab. So depending on how complex this task is, my system can have up to six or seven steps. They tend to also have more insecure job status, in other words, they're jumping from job to job and they never really advance much, and they actually make less money than people who don't chronically procrastinate. It's just not that thing that they should be doing right now that's looming and important and will have negative consequences if they don't get it done. I think about what I think could go wrong with the task. If you want a behavior to require less self control, then make it a consistent habit. Boyes wrote the book Stress-Free Productivityand the HBR article How to Stop Procrastinating.. Dans ce podcast, j'aborde les deux thmatiques, notamment sous le prisme des troubles du comportement alimentaire. Because all of those things have bidirectional arrows between them, what it in essence means is that even if you see your procrastination as being primarily emotional or primarily cognitive, or primarily about habits. I just want to ask if perfectionism and procrastination are linked and are perfectionists more or less likely to procrastinate? Also, take up some form of regular willpower exercise. What are you working on now? Gianni Dimacchia '24 brings immersive worlds and inspired characters to life as an artist, storyteller, and video game designer. So the classic example thats always used in any intro psych textbook is driving: that once were not a novice driver anymore, whenever we sit in the driver seat of a car, we go through a sequence of behaviors without really even thinking about what we are doing. How does procrastination affect others around us? Mills: In prepping for this conversation, I of course had to go to Dr. Google and find out who are famous procrastinators, and there are lists, as you've probably seen them, and they include luminaries like the Dalai Lama, Frank Lloyd Wright, Herman Melville, Leonardo DaVinci. CURT NICKISCH: Thats Alice Boyes, a trained clinical psychologist and the author of the book Stress Free Productivity. . In psychology, we never think of cognition, emotions and behavior as being separate. Sirois: There is indeed a difference. So there's this thing called perfectionistic concerns, which is of a self-critical type of perfectionism where the person has really high standards for themselves and is really driven to try and please other people. Mindfulness is another way to help fix procrastination. Mills: Most people procrastinate occasionally, but some people struggle with it more than others do. Being unwilling to ask for help can relate to Impostor Syndrome, and can fuel procrastination. Mindfulness will help you be able to identify mental patterns, such as cognitive distortions. Willpower is like a muscle. Students who forgave themselves for procrastinating on academic work were found two weeks later to actually procrastinate less. Adam Grant posted this interesting thing on Instagram a few weeks ago where he said, I wouldve started on Instagram a long, long time ago if I had realized I could just repost my words, if I could just post pictures of my words rather than having to post pictures and videos that we more associate with Instagram. And obviously he does these, theyre essentially like tweets, theyre just these little quotes. There are fixed factors related to procrastination, things that are innate to each of our different psychological experiences. Or you may just do it from time to time depending on the circumstances. Alice Boyes is a former clinical psychologist and the author of the book Stress Free Productivity. Alice, thanks for being here. The Psychology of Procrastination (Podcast Episode 2018) Quotes on IMDb: Memorable quotes and exchanges from movies, TV series and more. Another will power builder is to choose a difficult book, decide to read it in let us say 60 days, and then divide the book up into 60 parts to read every day. This is good for willpower training. ALICE BOYES: Yeah, its actually just what I was talking about before. Movies. Thanks for listening to the HBR IdeaCast. This podcast is for those who have creativity bursting within but work hard on other people's dreams they fail to pursue their own. Doer is the science -based guide to overcoming procrastination. ALICE BOYES: Yeah so some level of emotional education around this is good so that people do have strategies. A lot of the focus on overcoming procrastination has been on habit forming and discipline, and getting the gumption to face the tasks you dont like doing. I just need to work through that rather than getting hard on getting hard myself or beating myself up about this and making it worse, which actually can make it worse, the more that you get more critical about yourself about procrastinating, that can actually increase the chances that you'll continue to procrastinate. What does emotion regulation have to do with procrastination? So it's not like there's an emergency, it's not like somebody pulled you off of what you were doing. Menu. Accept the emotion that is there, have self-compassion and forgiveness for the emotional experience you had. ALICE BOYES: Yeah. And procrastination is a form of delay, so we can say that all procrastination is delay, but not all delay is procrastination. And really what that means is that procrastination is a very specific type of delay and how researchers in the field, how we define it so that we can go out and explore what are the consequences and causes of procrastination, we define procrastination as an unnecessary form of delay. And I think, yeahI mean, I would go back to, well, were they really procrastinating or were they engaging in some other form of delay? Then you need a snack. But a lot of what my research is focused on over the last couple of decades is exactly what you said, that there's these real health consequences. ALICE BOYES: Yeah, often the emotional intolerance isnt really about just a task being boring or unpleasant. Self-forgiveness reduces the negative emotions we associate with a task, thus reducing future avoidance and offering ourselves an encouraging approach instead. So it's actually quite high in college and university samples. And since productivity hacks never go out of style, let me recommend another IdeaCast episode, Boost Your Productivity with Micro Breaks. He felt that someday he would be caught and everyone would know that he had faked competence. I mean, if you bring people in to be observed and to be experimental subjects where you tell them to procrastinate, I mean how do you do this? Im Curt Nickisch. I mean it's really bizarre. So doing compassionate self talk is useful about the feelings that youre having. Because putting off those kinds of things tends to cause big problems, like if your air conditioner breaks in the middle of summer or whatever it is, its useful to have a generic system that you can use for approaching tasks that you dont do frequently, tasks that feel out of your wheelhouse, novel tasks. So my strategy and my system is kind of tailored to that. Mills led APAs foray into social media and envisioned and launched APAs award-winning podcast series Speaking of Psychologyin 2013. One of the most important things you can do is align your tasks and goals to your values. She explains the different causes of procrastination and shares three approaches to beat it: through habits, emotions, and thought patterns. Just coming out of the situation we're coming out of now, many more people working from home and having to deal with a lot of distractions they didn't have to deal with before. They take a negative emotion and they use it as fuel for their goals. I have been researching and writing about procrastination for nearly twenty years. CURT NICKISCH: Welcome to the HBR IdeaCast from Harvard Business Review. Weekly "Speaking of Psychology" is an audio podcast series highlighting some of the latest, most important and relevant psychological research being . And people really think about habits in a very narrow way. Thank you for joining me today, Dr. Sirois. You said, I'm going to do that. And thats what we often think first about. And I think it has to do with deadlines and how flexible those are. I'm Kim Mills. In Canada or U.S., it would've been That's not an issue.. And the research bears this out. And you see this a lot. And this is something that I've found in my own research too, that students who chronically procrastinate tend to report more of these sort of stress-related mild health complaints, but they also can impact engaging in health behaviors. So anxiety is both the strength and a weakness for me in that Im good at foreseeing problems. So we tend to think of the productivity side of it. Breaking up large projects into smaller tasks. This can help you rebuild a habit of identifying the things we tell ourselves and have always accepted as truth. Show more Download. This is called procrastination. You get into that endless feedback loop. Mills: All right, well, let's not put it off any longer. And of course, we all know about productive procrastination. And then there are other countries where efficiency and productivity are highly valued. So a really good way to find a system for you for approaching double tasks is when you successfully do a novel task, look at the system that you used to get it done. But people have to have their own motivation. I have the value of the two of us being in a relationship where we make up for each others weaknesses, that were there to compensate for each others weaknesses. CURT NICKISCH: Well, Alice youve given people a lot of tools to deal with something that can really be frustrating. Because being on alert, partly were alert for our usual associations between things. How do you do that? In the Hardcore Self-Help Podcast, psychologist Robert Duff discusses what its like to live with and effectively treat mental health conditions. I would think that it's more aboutit's not necessarily that you would procrastinate more or less necessarily depending on what the restraints were. Its the idea that you can use your emotions as fuel for your goals, that you dont need to reduce your negative emotions. Fuschia Sirois, PhD, of Durham University, talks about why procrastination is an emotion regulation problem, not one of laziness or poor time management skills; how it can harm our mental and physical health; why it's so tied up with guilt and shame; and how self-compassion can help us overcome it. / 3 Strategies for Dealing with Procrastination. What are the next things that you're looking at in the realm of procrastination or even the other areas where you're doing research? Then, merely focus on starting the tasks, not completing them. Can you explain what that is? And again, we think of Germany is being highly efficient, trains running on time and everything sort of very precise, and the tolerance there for procrastination is quite low. Sirois: Yeah. We think about people procrastinating things that they have to do every month or every week or every day. And the problem with that is it's immediately reinforcing. Then you go to other parts of the world and one part of the world where there's actually quite a booming research or culture of researchers looking into procrastination. It can become tired, temporarily, after extensive use. Kim I. So often what we put off is stuff thats novel. And what they have figured out through habits research is that when a behavior becomes more automatic, it starts to require less self-control to do that thing. There's nothing special about my struggle. Adam also tackles emotions and mental obstacles that impact our work, like loneliness, procrastination, burnout and bouncing back from rejection. The trick is to have a lot of less important things on your list, so that by doing the less important things, you can avoid doing . And really that sort of perspective is more of looking at the symptoms of procrastination rather than the causes. Like if you feel guilt. So lots of forms of problem solving benefit from an incubation period where you take a pause between when you hear the problem and when you start working on it. Mills: You can find previous episodes of Speaking of Psychology on our website at www.speakingofpsychology.org or on Apple, Stitcher, or wherever you get your podcasts. Fuschia Sirois, PhD, of Durham University, talks about why procrastination is an emotion regulation problem, not one of laziness or poor time management skills; how it can harm our mental and physical health; why its so tied up with guilt and shame; and how self-compassion can help us overcome it. Subscribe. Why is that? Be honest with yourself in your answer. And I think that lays into the final part of the definition, which is that we engage in this type of unnecessary voluntary delay of these intended tasks despite knowing there will be negative consequences for ourselves and others. And then you've got this other flavor of perfectionism, which is this perfectionist strivers, which is more someone who's driven by their own internal standards, but these standards are still quite high. In this episode, guest Dr. Hayden Finch shares the psychology of procrastination! But it makes sense though too, because if you're stressed all the time and you're not looking after your health, these healthy behaviorsand stress and health behaviors are two key pathways to good health and when you don't engage in them, we know that they are risk factors for poor heart health. Psychologists have identified various drivers of procrastination, from low self-confidence to anxiety, a lack of structure, and, simply, an inability to motivate oneself to complete unpleasant. Her research also examines the role of positive psychology traits, states, and interventions for supporting self-regulation and enhancing health and well-being. Sirois: The best way to answer that, and I do agree there's different cultural norms, if you like, and just unspoken standards about what is and isn't acceptable across different countries and different parts of the world. overcome the tendency to put things off. So if you put those two things together, higher stress and poor health behaviors, and you tie that in with somebody who's got this pattern of dealing with unpleasant tasks in this very avoidant manner by procrastinating, over time, there's going to be some cumulative damage.

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