And there is some research, there's some procrastination researchers down in Peru, and we do these conferences every couple of years, just sort international conference on procrastination and we hear about the different research that's going on different in parts of the world on the topic of procrastination. You cant just white knuckle it through things. If it was a country where the tolerance for procrastination was quite low, that might certainly have an impact, but I think it's about the acceptability as well. We can't impose that on them. So thats obviously a huge problem, right? Kim I. This is called procrastination. The Psychology of Procrastination (Podcast Episode 2018) Quotes on IMDb: Memorable quotes and exchanges from movies, TV series and more. ALICE BOYES: Yeah, its actually just what I was talking about before. A common but counter-intuitive driver of procrastination is fear of failure. So think, again, using your values is a really good thing there. And this is what I'm saying, sort of the tolerance for procrastination, I think, differs across different cultural contexts. So the researchers that have looked at what people do to procrastinate on their bedtimes, it's not just digitally oriented distractions, they engage in a whole bunch of things. Recent episodes of Hidden Brain podcast can now be found at hiddenbrain.org. 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. Sometimes its just noticing that relationship. Sirois: Yeah, it's a great question, and indeed, a lot of us can procrastinate just occasionally, which we would call sort of more of a situationally based procrastination. 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. And uncertainty is one of those emotions that people really do avoid. Sirois: Yeah. For good! So whats a good way to overcome that, to accept that this friction-filled work, as you put it, is good for you and may help you? What are you working on now? It gives you that quick fix. Most of us are decent humans and its not consistent with our values to be being jerks. Putting aside whether these lists are historically accurate, they raise the question, is it possible to be a chronic procrastinator but also extremely productive? In this way, youre setting yourself up for positive reinforcement, instead of the negative thoughts that usually accompany procrastination. Alice Boyes, a former clinical psychologist and author, says breaking the habit is more than simply a matter of discipline. So what people want to do is look at the forms of procrastination with the most potential for major harm in their lives, that are causing them the most bother, and be really confident that theyve got strategies for dealing with those. So as much, there's not so much as a strong response to procrastination in cultures where things are a little bit more lax in terms of timelines. But I dont always do those six or seven steps. 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. So sort of drilling down into understanding better that emotional side. Youre going to need more working up to doing things. And people really think about habits in a very narrow way. 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. 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. Doer is the science -based guide to overcoming procrastination. There hasIt's a little bit controversial. What do you find your cognitive distortions arewhat are the things you tell yourself to make yourself feel better about putting things off? Get a pour-over, trendy coffee, plan a reward for when you complete the task, figure out what makes you want to follow through, and do it. Mills: You also study perfectionism, which is a topic that we recently talked about on another episode of this podcast. J'aurais pu dvelopper sur la gurison d . And thats what we often think first about. And again, its coming back to this idea that it really isnt about stopping procrastination. And so I think we really do have to make that distinction between delay and procrastination. Fear of failure, fear of . But after some research into why people procrastinate, he found a few tricks and tips to help him on his journey to live a more balanced life. Eve. Then, merely focus on starting the tasks, not completing them. But that again, it's an emotion regulation issue. Avoidance brings immediate relief from the distress associated with the task. ALICE BOYES: Yeah, often the emotional intolerance isnt really about just a task being boring or unpleasant. ALICE BOYES: Yeah. So that's one project that I'll be working on and looking at sort of existing research out there to see if the mean levels of procrastination, chronic procrastination that is, have gone up, especially in student samples over the last couple of decades. We feel guilty about it. How do you do that? CURT NICKISCH: Well, lets talk about the work setting a little bit in the sense of teams and organizational culture. Its a really false image. One of the findings I really like is about ambivalent emotions. He doesnt do video. It will also help to be able to clarify your goalsdaily, weekly, monthly. But people have to have their own motivation. Some of them bake, even. And how can we be more conscious of that? And help from a managers perspective, drawing that out of people is something that is a skill that any manager should have. Yeah, I'm doing a few different things. 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. So a lot of things that we do where its of a lot of value, doing something for the first time, doing something that youve never done before, that feels really foreign to you, thats a huge skill building thing. Habits, emotions, and thought patterns. A conversation with former psychologist Alice Boyes about why we keep postponing our work. That's why we say it's sort of a short-term mood repair. How do you define procrastination in your research? They dont think, Oh, I need to reduce all these negative emotions or theyre going to cause me to go off track with my goals. They associate strong emotions with propelling them to their goals, not with them taking them away from their goals. In this episode, Marc and Mo discuss two recent articles that caught their eye, including (1) an OE article on the psychology of procrastination (also known as the "intention-to-action gap"), including its role in stress and health-related issues, and (2) a JBJS article on perioperative nutrition and its effect on muscle strength and volume following TKA. Sirois: Great question. Impostor Syndrome involves feeling like you're not the person people think you areas if youre deceiving everyone. So when you learn that actually strong emotions and tense emotions, diverse emotions are incredibly healthy, you can just fear them a lot less and have a more open attitude toward them. You can learn about my research at procrastination. 6 Depression can also lead to self-doubt. And I'll mention one final thing too. So I think it's whatever your fancy is, something to distract you from the emotions that you're not dealing with about the tasks that you should be doing, which is going to bed and maybe it's because you haven't processed what went on in that day. 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 . Rooted in psychology, our personalized lessons help you develop strategies to overcome procrastination. 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. CURT NICKISCH: Whats your understanding of procrastination? overcome the tendency to put things off. It's also for the one that has a friend, loved one, or coworker that would benefit from this tool. Then you need a snack. I have been researching and writing about procrastination for nearly twenty years. Because what procrastination does is it gives you immediate relief. So itll be things like if your air conditioner starts making you funny noise. It can become tired, temporarily, after extensive use. This is good for willpower training. 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. And this makes some sense if we think about how harmful stress is to our bodies. Im an anxious person. Claudia explores the psychology of motivation and procrastination with an audience at the Cheltenham Science Festival. 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. I think about what I think could go wrong with the task. In Canada or U.S., it would've been That's not an issue.. And that is a real challenge. If you live and breathe video games, Procrastination Podcast has you covered. So if I frame it like that, Im a lot more willing to do it. Weekly "Speaking of Psychology" is an audio podcast series highlighting some of the latest, most important and relevant psychological research being . People with Imposter Syndrome believe if someone knew the real them, they would never receive the same level of trust or responsibility. If we want to address any type of problem, we've got to know what the core cause is. We have these sort of different subcategories or dimensions of perfectionism. It also causes us to keep up a steady stream of I should be in our subconscious minds. Kim Mills: You know the old saying, never put off until tomorrow what you can do the day after tomorrow? So, How does doing this task reflect my values? So for example, my spouse is always asking for tech help, Could you help me with this on the computer? And I hate providing tech help, but I obviously have the value of being a supportive spouse. So that just prevents premature foreclosure one route. Why is that? I think that would kind of level the playing field for many people as well in terms of whether they were able to be productive or whether they found themselves falling into a trap of procrastination. So yeah, that's how the emotions are involved. So my strategy and my system is kind of tailored to that. So I sort of lay that out there because it's slightly different there. For further reading on procrastination, check out some of Timothy Pychyls research. So there's this task, we may not have enough information about it, and we start imagining how difficult it's going to be and how complex it's going to be and how we're going to fail or struggle. When you can't figure out how to tackle a project or feel insecure about your abilities, you might find it easier to put it off. If we dont try and we fail, there is less reflection on the self than if we try our hardest and fail. I'm going to write that report by Friday. And that's the other thing too, it's usually a task that held some importance. CURT NICKISCH: Welcome to the HBR IdeaCast from Harvard Business Review. Try to place your willpower-hungry tasks at the beginning of the day. Can you explain what that is? Sometimes its a much deeper seated thing than that. CURT NICKISCH: Thats Alice Boyes, a trained clinical psychologist and the author of the book Stress Free Productivity. Practice self-forgiveness when you identify the pattern. They have a zero tolerance sort of policy for any sort of mistakes or anything not going correctly and so they tap out. ALICE BOYES: Yeah. For example, there's some countries where deadlines are loose, trains and planes don't run on fixed schedules. You build new relationships, for example, by working with a new collaborator versus with someone youve already worked with 20 times before. However, we can strengthen our willpower through routine exercise. Sometimes its just theres so much opportunity, we want to be doing all of these things and we sort of bite off more than we can chew in terms of the energy and focus that weve got. We are both aware that we feel frustrated with ourselves when we know weve been procrastinating. Sometimes doing good for awhile gives us permission to do bad.This is stupid, I don't even care about it.Our fear and insecurities can lead to us devalue the entire project altogether. There really is so much that goes on with it psychologically. 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. Emotions pretty much always come with thoughts and vice versa. For good! How does procrastination affect others around us? It's not like procrastinators are sitting around lazy, they're doing other things. So we tend to think of the productivity side of it. And so we know it's associated with higher rates of depression and anxiety, definitely higher rates of stress, that's one thing I found consistently, not just with students that I've done research with, but also adults out in the community. In her 30+-year career in communications, Mills has extensive media experience, including being interviewed by The New York Times, The Washington Post, The Wall Street Journal, and other top-tier print media. My guest today is Dr. Fuschia Sirois, a professor of psychology at Durham University in the United Kingdom, and author of the book Procrastination: What It Is, Why It's a Problem and What You Can Do About It, published in July by APA Books. Is there a difference? Sirois: It has a huge impact on it and I think this is a thing a lot of people don't think about when they think about procrastination. So if you're changing your diet, something that can be unpleasant, you have to give up some foods that you really enjoy, getting off the couch and away from the screen and getting out and doing physical exercise, if you're not used to it, that can be unpleasant to start too. And its this notion of accepting that work will be filled with friction that is actually a productive step in getting past procrastination. So I dont think about a hundred different solutions to mitigate against each problem. Subscribe. Sometimes its just people have more things that they want to do and theyre having trouble settling on one. But often what we procrastinate and the type of procrastination that causes problems in our lives is things that we dont have to do every day. We procrastinate because our brains receive a reward for avoidance. Guilt is a useful emotion because it causes us to want to repair things. Be honest with yourself in your answer. The other thing I do is a pre-mortem. Oh, and don't you need to finish solving Wordle before you can tackle that job? Far more than a productivity hack. Lets start with better habits. So one of the projects I want to look at, I know there was this type of work that was done with perfectionism showing that perfectionism is increasing over time. So if we tell people to recall a time that they're procrastinating and then give them this sort of script that re-frames that experience in a self-compassionate manner, basically You're not the first person to procrastinate, nor will you be the last. They have career issues, health issues, they're not fulfilling their dreams, they're not reaching their goals. And this comes from a lot of the research that suggests that the type of tasks that we procrastinate on are ones that we don't enjoy. So it is really complicated, but theres always times where people need to get on to doing something. You said, I'm going to do that. Sirois: Yeah. 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.
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