psychology of procrastination podcast

Show more Download. If you want to pursue therapy for your procrastination, cognitive behavioral therapy can help. Sometimes the emotion will disguise itself as a physical sensation, such as anxiousness, nausea, or a rapid heartbeat. 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. So are we all in some sense a product of our culture when it comes to procrastination? Alice Boyes, a former clinical psychologist and author, says breaking the habit is more than simply a matter of discipline. In this podcast, we will explore moving from procrastination to your destiny. Theyre the same thing he does everywhere else, but he puts them on Instagram. You said, I'm going to do that. You build new relationships, for example, by working with a new collaborator versus with someone youve already worked with 20 times before. They're ones that we find unpleasant, aversive and that can range the full spectrum from just simply boring to gut wrenching, nerve wracking and anxiety provoking. This podcast is for those who have creativity bursting within but work hard on other people's dreams they fail to pursue their own. 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. But what about that culture of procrastination at a place or in a team? This content is disabled due to your privacy settings. So it's much easier to study it instead of a naturalistic setting by just getting people to self-report or to look at people who chronically procrastinate because what you study in the lab is going to be delay for sure, but it not isn't necessarily going to be procrastination. 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. Or can you get to a good emotion from that? You can learn about my research at procrastination. ALICE BOYES: Yeah. Were you procrastinating in that time? Produced by the American Psychological Association, these podcasts will help listeners apply the science of psychology to their everyday lives. J'aurais pu dvelopper sur la gurison d . And I think this happens a lot with procrastination, that we predict that we're going to feel a lot worse when we're doing the task than when we actually get on and just do it. Mills: Procrastination has to be a tough thing to study in a lab. 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. So we talk about sagacious delay where on the surface when somebody puts something off, we might look at them and say, Hey, they're procrastinating, or we might even look at our own behavior and just because it's a delay and we're not doing what we know we should be doing, we might say, Well, I'm procrastinating. But if you sort of look below the surface, it may be that maybe you haven't started that report because you're waiting to hear back with some key information that's essential for you to get going on this and if you started without that information, you actually would be wasting a lot of time. Scan . Since using all of these tools to beat his habit of procrastination, Dr. Brammer has been able to add more things to his life, and is still able to accomplish it all and feel confident. 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. 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. My podcast guest this week, Dr. Jackson Brammer, says he used to be an expert procrastinator. Maybe with the exception of form filling and really basic things, but most things that we procrastinate we can approach through the perspective of our strengths. The other thing I do is a pre-mortem. Its the idea that you can use your emotions as fuel for your goals, that you dont need to reduce your negative emotions. We think about people procrastinating things that they have to do every month or every week or every day. And I think first thing I have to say is that perfectionism isn't sort of a single entity. Its something that is potentially really harmful. And I think people tend to oversimplify that. Why is that? And it sounds counterintuitive because collectively we like to think about productivity and just crack the whip and get going. And since productivity hacks never go out of style, let me recommend another IdeaCast episode, Boost Your Productivity with Micro Breaks. Rooted in psychology, our personalized lessons help you develop strategies to overcome procrastination. And one of the researchers there, she mentioned that especially in the workplace in Peru, it's like people procrastinate quite regularly because they see their managers and their bosses procrastinating so it sets the standard and everyone thinks it's okay. And thats something that people with psychological flexibility are able to do. She is a social, health and personality psychologist who is broadly interested in how self-regulationhow we manage our thoughts, emotions and behaviorsaffect our health and wellbeing. Movies. This Web site provides access to my research group and academic publications, as well as my iProcrastinate Podcasts and "Don't Delay" blog for Psychology Today. Other areas I'm looking at is trying to get a handle on some of what's happening with respect to the emotion regulation and specifically this idea that we tend to often not get started on a task because we make emotional mountains out of molehills. What Im saying is that people should personalize their systems to them. They call procrastination the grave where opportunity is buried. And then I try and address each of those things that could go wrong in a specific way. More specifically, cognitive behavioral therapy will help you identify your cognitive distortions. Alice Boyes, a former clinical psychologist and author, says breaking the habit is more than simply a matter of discipline. Mills holds a bachelors degree in biology from Barnard College and a masters in journalism from New York University. This is simply not true. Save the MP3 file linked above to listen to it on your computer or mobile device. Habits, emotions, and thought patterns. 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. 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. And uncertainty is one of those emotions that people really do avoid. People will say its an emotional thing and its caused by people being intolerant of emotions. And so it's not surprising that we find that people chronically procrastinate also tend to put off engaging in those health promoting behaviors that would really help their health overall. Procrastinators may find themselves unable to start something because they dont know how to start, but they dont want to show weakness by needing to ask for clarification. It's basically saying, Hey, yeah, I'm struggling with this task. He doesnt do video. Adding your daily task unlocks deep insights about your psychology. This can help you rebuild a habit of identifying the things we tell ourselves and have always accepted as truth. 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. Recent episodes of Hidden Brain podcast can now be found at hiddenbrain.org. Release Calendar Top 250 Movies Most Popular Movies Browse Movies by Genre Top Box Office Showtimes & Tickets Movie News India Movie Spotlight. Earlier in the morning, when your cortisol is high, when your brain is fresh, youll be able to take on the tasks youll need to be highly motivated for. Sirois: Yeah. He does whats in his wheelhouse. Self-forgiveness reduces the negative emotions we associate with a task, thus reducing future avoidance and offering ourselves an encouraging approach instead. I'm going to clean out the garage this weekend. There is a gap between your intention and action, You feel overwhelmed by tasks at the last minute, You always feel rushed to complete a project, Youre hesitant to truthfully update someone on your progress. Far more than a productivity hack. We all feel guilty about it. Et la procrastination on peut la trouver aussi chez les personnes qui souhaitent gurir. You build a lot more resilience. But that's the closest we can get to it. How does procrastination affect others around us? So if I frame it like that, Im a lot more willing to do it. So I sort of lay that out there because it's slightly different there. Perceptions of procrastination range from being the topic of jokes to being associated with mental illness (Svartdal, Granmo, & Farevaag, 2018). Mills: So what are some strategies or techniques to combat procrastination and just get things done, and how does thinking of it as an emotion regulation problem change how we approach the situation? And then it turns into a big problem that could have been avoided. Because what procrastination does is it gives you immediate relief. And some very simple ways that the research has borne out and that takes the edge off them is forgiveness and self-compassion. And then there are other countries where efficiency and productivity are highly valued. So anywhere along that spectrum of a task that makes us feel that, these negative emotions in one form or another, those are the tasks that we're more likely to procrastinate on. The research psychologist, author and DePaul University professor sits down for a truly delightful exploration of why we procrastinate, how prevalent it is, when it becomes harmful, some myths about procrastination, why it's similar to gambling, how . What can you do, either as a manager or a colleague? I'm having difficulty, but you know what, it's okay. Sirois: So that's a great question. But I think this was the first time I really understood how identifying emotions could lead to something in the article you call psychological flexibility. And in the workplace as well. She explains the different causes of procrastination and shares three. If you have comments or ideas for future podcasts, you can email us at speakingofpsychology@apa.org. Procrastination is the act of avoiding something through delay or postponement. Our audio product manager is Ian Fox. Also, take up some form of regular willpower exercise. For the American Psychological Association, I'm Kim Mills. There are a lot ofthere's some procrastination research that did just that, just looked at the sort of social media and digital distractions, and that's a whole research program is in that area. Their self-worth is contingent upon whether they live up to some sort of idealized standard that they think society or their friends or their family expect of them. You dont have to be a member of Procrastinators Anonymous to appreciate how paralyzing procrastination can be. How does this play out interpersonally? We can't impose that on them. It's really about the emotions that are associated with the task and not necessarily the unpleasantness of the task. ALICE BOYES: Yeah. Hes happily married, a father of two, involved in his church, in a band, and is a practicing psychiatrist. And there is indeed a connection. 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. 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. What purpose does it serve? And I think it makes sense though too, because if you are really driven and your whole sense of self-worth is focused on how well you do this task and you're so worried about that task, that's enough, that fear of failing, that fear of it not being good enough or not pleasing others can be enough to put you off ever even starting it. Instead, it's a problem, as you say, of emotion regulation. CURT NICKISCH: We talked about emotions previously, emotions clearly have a big role in procrastination. But if it were that simple, it wouldnt be a problem anymore. But again, these very much are self-regulation strategies. Sirois: Great. "There hasn't been any convincing scientific evidence to say procrastination is the result of poor time management. Look at the cognitive distortions that came with the thought. So people think a lot about learning from other people and learning from science when it comes to productivity. And yet we still do it. 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. I naturally worry about things that could go wrong. Thanks for listening to the HBR IdeaCast. Were all prone to it. A lot of studies haven't found any difference and sincesome more recent evidence does suggest that men tend to procrastinate a little bit more than women. But it becomes over-learned and it becomes automatic. Procrastination can be bad for your health. So rather than frame it in terms of productivity, which I think feeds into a lot of our social norms about what we should and shouldn't be doing and how much we should and shouldn't be doing, I'd rather frame it around whether you're reaching your goals or not or do you have all these things you started and never finished, do you have all these unfulfilled goals that you just never got round to doing because of fear of failure or just worried it wasn't going to be good enough or worried whether you could manage maybe some of the challenges that you might face when you engage with that task? Is there a difference? And I remember there was one journalist I spoke to and he said, Yeah, I remember when I was a student at university and I hate cleaning, I hate housework, but whenever I had a big paper or exam coming, boy, was my house ever clean. And so instead of doing studying, he was running around getting the house perfectly clean. 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 the Hardcore Self-Help Podcast, psychologist Robert Duff discusses what its like to live with and effectively treat mental health conditions. However, there wasn't a link with the other form of perfectionism. And actually the research suggests that both those approaches can be very beneficial. Can lead to thoughts such as "I might as well not even try.". Claudia explores the psychology of motivation and procrastination with an audience at the Cheltenham Science Festival. Fear of failure, fear of . Go through the list of false beliefs we listed and journal your common cognitive distortions. So when an emotion comes up, like when someones feeling doubt or someones feeling embarrassment, thats what people who function well do. Can you feel a good emotion from that? It will also help to be able to clarify your goalsdaily, weekly, monthly. 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? In fact, anecdotally a lot of the people I've talked to when I say I do procrastination research, I get a lot of people telling me about their procrastination story. I mean it's really bizarre. ALICE BOYES: Yeah, often the emotional intolerance isnt really about just a task being boring or unpleasant. Mindfulness will help you be able to identify mental patterns, such as cognitive distortions. You cant just white knuckle it through things. So why do people procrastinate? Sirois: Great question. We often dont start the project early enough to know how much time well actually need.Ive planned and organized how I will complete the task, its time for a break!. Why is it so easy to fall into this trap even when we know better? Mills led APAs foray into social media and envisioned and launched APAs award-winning podcast series Speaking of Psychologyin 2013. You can find her article, How to Stop Procrastinating in the May/June, 2022 issue of Harvard Business Review and at hbr.org. We are both aware that we feel frustrated with ourselves when we know weve been procrastinating. Gamers Gene's Procrastination Podcast is your source for everything Video Games info/news. 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. 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. ALICE BOYES: So Im a huge fan of reverse engineering your system. People who chronically procrastinate or procrastinate regularly don't progress through their company as well. If we want to address any type of problem, we've got to know what the core cause is. Well, I want to thank you for joining me today, Dr. Sirois. Although we may experience discomfort in the final moments before a task is due, we rarely think about the past or future when procrastinating. Because youve given us a lot of tips on managing yourself individually. So people want to do things with certain outcomes and they tend to procrastinate more with things with uncertain outcomes. 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. How can we create better habits to avoid procrastinating? And its this notion of accepting that work will be filled with friction that is actually a productive step in getting past procrastination. But I remember some years back at one of our conferences, we had some students presenting posters about their research on procrastination and there was this, what did they call it? These include relationships, being assertive, struggling with guilt and/or procrastination, children and teenager's behavior, anxiety disorders, anger management, kids and divorce, self-esteem, child visitation, weight control, forgiveness, ADHD, addictions, and my latest, mood disorders. Oh, and don't you need to finish solving Wordle before you can tackle that job? If you live and breathe video games, Procrastination Podcast has you covered. Does willpower work? So itll be things like if your air conditioner starts making you funny noise. CURT NICKISCH: One of the really fascinating things that jumped out at me in your work was this idea of emotional granularity. So often what we put off is stuff thats novel. CURT NICKISCH: So lets start down the line here and go through three different areas where we can really make a difference when it comes to changing how we work. 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. 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. Sometimes its just making sure you dont make that cognitive error, or catching the cognitive error when youre making it, as recognizing that its almost like theres an inverse correlation there between how awkward and yucky things feel. So I think it can be quite mixed. Some of them bake, even. The Psychology of Procrastination (Podcast Episode 2018) Quotes on IMDb: Memorable quotes and exchanges from movies, TV series and more. That's Germany. 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. Like if you feel guilt. Feelings of hopelessness, helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. When we pay attention to ourselves through the gentle observation of mindfulness, we arent striving to fix or self-judge. Practice self-forgiveness when you identify the pattern. YANSS 253 - The psychology behind the world's greatest cons, . Or you may just do it from time to time depending on the circumstances.

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