personification vs animation | psychology of procrastination podcast
Well, I want to thank you for joining me today, Dr. Sirois. Mills: Procrastination has to be a tough thing to study in a lab. Yeah, I'm doing a few different things. To re-enable, please adjust your cookie preferences. Being unwilling to ask for help can relate to Impostor Syndrome, and can fuel procrastination. Kim Mills: You know the old saying, never put off until tomorrow what you can do the day after tomorrow? In psychology, we never think of cognition, emotions and behavior as being separate. Lower conscientiousnesslower drive to be organized and accomplish. 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. If you have comments or ideas for future podcasts, you can email us at speakingofpsychology@apa.org. It's a delay that's voluntary. 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. 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. Im Curt Nickisch. Hidden Brain : NPR However, there wasn't a link with the other form of perfectionism. When we are novice drivers, we have to think carefully about checking the mirrors and all the steps. So I dont think about a hundred different solutions to mitigate against each problem. How do you do that? Do you know what percentage of people are chronic procrastinators to the point where it's really affecting their health? And they showed the data suggesting that their program worked and they showed the mean scores on this measure of chronic procrastination at the beginning of them coming to the clinic and at the end so they could say, Oh look, there's some improvement. And I remember standing there with a colleague of mine and we both were looking at the scores on this measure of procrastination at time one, and the level of procrastination that they found troubling was well below the average national mean for the procrastination in the U.S. and Canada, but this was troubling in Germany. Tackle the high-willpower tasks earlier in the day. 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. Subscribe. 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. Identifying the role of procrastination in your life. So when an emotion comes up, like when someones feeling doubt or someones feeling embarrassment, thats what people who function well do. Procrastination | Psychology Today And so we first think, Oh, well, no one likes doing boring tasks. So the idea is, okay, well, if you have habits of doing your boring tasks, then you wont need as much self-control to get those done. And again, its coming back to this idea that it really isnt about stopping procrastination. As we build a habit of procrastinating, we develop false beliefs that worsen the habit. I want the other person, if theyre waiting on something from me, I want them to understand that its not because theyve done anything wrong or Im angry at them, or I just want to take that uncertainty off their plate. And that might be something that is a really strong value for you that you can use as a motivator. And since productivity hacks never go out of style, let me recommend another IdeaCast episode, Boost Your Productivity with Micro Breaks. And uncertainty is one of those emotions that people really do avoid. In this podcast, we will explore moving from procrastination to your destiny. Look at the cognitive distortions that came with the thought. I mean it's really bizarre. If we dont try and we fail, there is less reflection on the self than if we try our hardest and fail. Although we may experience discomfort in the final moments before a task is due, we rarely think about the past or future when procrastinating. It's also for the one that has a friend, loved one, or coworker that would benefit from this tool. 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. And I think first thing I have to say is that perfectionism isn't sort of a single entity. Have you ever dealt with procrastination? He doesnt do video. So we have an intention to make, to do that task. For further reading on procrastination, check out some of Timothy Pychyls research. Procrastination can also be a result of depression. And I think, yeah the digital media makes it easier for certain generations and I think that other generations might equally find other types of distractions and activities to engage in. And then yeah, what we see that as procrastination. Gianni Dimacchia '24 brings immersive worlds and inspired characters to life as an artist, storyteller, and video game designer. Psychology of Procrastination: 10 Worksheets & Games (PDF) Release Calendar Top 250 Movies Most Popular Movies Browse Movies by Genre Top Box Office Showtimes & Tickets Movie News India Movie Spotlight. And things like with healthcare, that would be an example. Solving the Procrastination Puzzle A Concise Guide to - Studocu Its been a popular topic. Procrastination can be bad for your health. Fuschia M. Sirois, PhD, is a professor in the Department of Psychology at Durham University, Durham, England, and heads the Self-Regulation in Health and Well-Being Laboratory.. 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. 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. 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. Sirois: There is indeed a difference. ALICE BOYES: Yeah, its actually just what I was talking about before. 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. More specifically, cognitive behavioral therapy will help you identify your cognitive distortions. People will say its an emotional thing and its caused by people being intolerant of emotions. And this is what I'm saying, sort of the tolerance for procrastination, I think, differs across different cultural contexts. The puzzling psychology of procrastination and how to stop it So things like compassionate self-talk can be really useful for them. How do you think about separating emotions from tasks? 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. Sirois: That's a great question. The psychology of motivation and procrastination - BBC It doesn't have to be objectively an unpleasant task, but it's what our interaction with that task, the emotions that arise from that interaction and how it makes us feel and if it's something unpleasant and we can't quite work through those feelings, procrastination becomes a way to solve that, at least in the short run. 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. CURT NICKISCH: Thats Alice Boyes, a trained clinical psychologist and the author of the book Stress Free Productivity. 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 decision-making can feel paralyzing, how to trust your own abilities, and most importantly -- what Procrastination thrives in secrecy and isolation. Humans are terrible at predicting the future. This is good for willpower training. So I'm curious to know whether the rates of procrastination over the last couple decades are increasing over time as well. Sirois: Great question. And in the workplace as well. I'm so glad that we did not put off this discussion. That's Germany. Her research also examines the role of positive psychology traits, states, and interventions for supporting self-regulation and enhancing health and well-being. And then also studying it naturalistically, so recording behavior. Then you need a snack. Hidden Brain helps curious people understand the world-- and themselves. Sirois: So yeah, I mean there's a lot of myths out there about why people procrastinate and the common wisdom out there is that, oh, teach somebody to manage their time better and they'll stop procrastinating, or give them better self-control or tell them they're lazy and crack the whip and get them going and that'll reduce it. The adrenaline spike and stress of the situation make us think we are better off waiting, but in reality, its unlikely that our delay will make the final product any better.Ill feel more like it later.We deceive ourselves into thinking that we'll feel like completing the task later. Speaking of Psychology is produced by Lea Winerman. 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. So we tend to think of the productivity side of it. For example, someone with ADHD is more likely to procrastinate. Recent episodes of Hidden Brain podcast can now be found at hiddenbrain.org. 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. 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. You might procrastinate in your health, but you may not procrastinate at work, for example. 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. Episode 022: The Psychology of Procrastination Psychiatry We think about people procrastinating things that they have to do every month or every week or every day. They have a zero tolerance sort of policy for any sort of mistakes or anything not going correctly and so they tap out. We all feel guilty about it. Distractions from electronic notifications and office visitors can contribute significantly to our tendency to avoid. Making time for time management. Why we procrastinate and what to do about it, with Fuschia Sirois, PhD, Procrastination: What It Is, Why Its a Problem, and What You Can Do About It. In this episode, guest Dr. Hayden Finch shares the psychology of procrastination! 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. 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. You can find her article, How to Stop Procrastinating in the May/June, 2022 issue of Harvard Business Review and at hbr.org. ALICE BOYES: It can be both. Students who forgave themselves for procrastinating on academic work were found two weeks later to actually procrastinate less. He does whats in his wheelhouse. So actually looking at more objective measures using Smart watches to track people's behavior, their physical activity and seeing again, if in fact people who are prone to procrastination are actually being less active than others. You get rewarded for doing that. And obviously creativity comes from noticing unusual associations between things or noticing things that we dont usually notice. Menu. Be honest with yourself in your answer. And that we can come to each other with things that we feel vulnerable about. And thats something that people with psychological flexibility are able to do. Instead, research suggests that procrastination is a problem driven by our emotions, and learning to manage negative emotions effectively can help us overcome it. He approaches the platform of Instagram through his strengths and his posts get like 40-50,000 likes each post. A former reporter and editor for The Associated Press, Mills has also written for publications including The Washington Post, Fast Company, American Journalism Review, Dallas Morning News, MSNBC.com and Harvard Business Review. That actually wasn't very hard at all and it was a lot faster to get through than what I expected. But there isn't a lot of research on that. Putting aside whether these lists are historically accurate, they raise the question, is it possible to be a chronic procrastinator but also extremely productive? Is the task actually stupid, or is it something you should do, youre just afraid to do it, so youre demeaning it in case you fail? And thats what we often think first about. YANSS 253 - The psychology behind the world's greatest cons, . Look at the thoughts that come with that emotion. But that's the closest we can get to it. And so we actually conducted some research a couple years ago where we did this thing called a meta-analysis, which is just basically a review of all the research that's ever been done looking at the associations between perfectionism, both perfectionism dimensions there, and procrastination. Or you may be sitting up reading that novel or you may be knitting that sweater. And how can we be more conscious of that? 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. ALICE BOYES: Yeah. So what does that mean? You Are Not So Smart This content is disabled due to your privacy settings. For good! ALICE BOYES: Yeah. And being able to help the person see ways of approaching tasks from the perspective of their strengths is something thats useful. But it still creates a bit of a problem of not having a habit of getting on and doing that other thing. So it's actually quite high in college and university samples. Because youve given us a lot of tips on managing yourself individually. 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. But that again, it's an emotion regulation issue. Mills: Given that these famous alleged procrastinators maybe weren't procrastinators at all, I thought it was interesting that there weren't a lot of women on the list that I saw. My podcast guest this week, Dr. Jackson Brammer, says he used to be an expert procrastinator. And I'll mention one final thing too. Why is procrastination so tied up with guilt and shame, even though it's something nearly everyone does? And we can learn to channel our emotions in service of our values, in service of our goals. Just do it and you'll feel a lot better than you think you will. This is another self-protective belief.There must be some way I can just not do this.There isn't an easy fix for procrastinationwe usually still have to complete the task. This Mindset Change podcast contains powerful subconscious training meditations, interviews with cutting-edge experts, and host Paul Sheppard's unique holistic blend of psychology, hypnosis, neurobiology, NLP, psychotherapy tools and strategies to help you create the life you truly want to live. Movies. And it sounds counterintuitive because collectively we like to think about productivity and just crack the whip and get going. 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. It can lead to sadness and a lack of self-confidence, which can worsen the pattern of procrastination because negative emotions lead to avoidance. 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. And the problem with that is it's immediately reinforcing. 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. Mills: Most people procrastinate occasionally, but some people struggle with it more than others do. Mindfulness is another way to help fix procrastination. And although I've only done one study in this area, one study that I did do looking at people with hearttheir heart health, so in terms of having hypertension or cardiovascular disease, I found that those who scored higher on a measure of chronic procrastination, when you controlled for all kinds of other factors that might account for poor heart health, they were more likely to be in the group that had poor heart health. For Dr. Brammer, Imposter Syndrome came from his ability to excel in school, despite consistently cramming for assignments and tests. 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. So I think it can be quite mixed. In the show you'll learn about the physiological origins of procrastination - the inner brake pedal and gas pedal - and what to do to escape the two . 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. Scan . Avoid over-planning as a form of procrastination. But we can easily say it's all to do with mood management," Sirois says. And so I think we really do have to make that distinction between delay and procrastination. Mindfulness will help you be able to identify mental patterns, such as cognitive distortions. One of the strategies that I often use myself is this idea of a task that youre avoiding, thinking about it in terms of your values. Advancing psychology to benefit society and improve lives. Im not advocating anyone adopt my system. Mills: You also study perfectionism, which is a topic that we recently talked about on another episode of this podcast. Welcome to Speaking of Psychology, the flagship podcast of the American Psychological Association that examines the links between psychological science and everyday life. Sometimes we need more encouragement to complete a task we are dreading. You'll gain practical knowledge you can put into action right away. I've done some preliminary work looking at using self-compassion to address procrastination and it does suggest that it at least increases people's intentions to get on with the task and not procrastinate, but I want to follow up with some research to actually track that. 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. Its something that is potentially really harmful. Emotions pretty much always come with thoughts and vice versa. So depending on how complex this task is, my system can have up to six or seven steps. So even though I dont like providing tech help, I like the idea that I will compensate for her weaknesses and she will compensate for mine, and that well support each other through that. CURT NICKISCH: Welcome to the HBR IdeaCast from Harvard Business Review. Fear of failure, fear of . If you want to pursue therapy for your procrastination, cognitive behavioral therapy can help. Or can you get to a good emotion from that? Its the equivalent of the Instagram image of perfection. If we want to address any type of problem, we've got to know what the core cause is. The other thing I do is a pre-mortem.
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