She explains the different causes of procrastination and shares three. But then you do still need those other little skills to soothe yourself a little bit. Sirois: That is a really good question. So you've chosen to delay and there's no really good reason to. We get technical help from Rob Eckhardt. What do you find your cognitive distortions arewhat are the things you tell yourself to make yourself feel better about putting things off? Hes happily married, a father of two, involved in his church, in a band, and is a practicing psychiatrist. Finding productive reasons to keep working on tasks and commitments. What purpose does it serve? Then maybe a quick walk to clear your head. Avoid over-planning as a form of procrastination. This is called procrastination. They have career issues, health issues, they're not fulfilling their dreams, they're not reaching their goals. Sirois: Yeah. I mean, that being said, there has been some experimental research done where they gave students a range of tasks easy and more difficult and looked at the time on task and what things they did otherwise. We procrastinate because our brains receive a reward for avoidance. Whatever the causes, those other causes will be mixed in. Procrastination | Psychology Today And some very simple ways that the research has borne out and that takes the edge off them is forgiveness and self-compassion. Speaking of Psychology is an audio podcast series highlighting some of the latest, most important, and relevant psychological research being conducted today. People will say its an emotional thing and its caused by people being intolerant of emotions. You'll gain practical knowledge you can put into action right away. Putting aside whether these lists are historically accurate, they raise the question, is it possible to be a chronic procrastinator but also extremely productive? And then I think of one way to mitigate against each of them. We ask people about how often they procrastinate or if they're putting things off to tomorrow. I just want to ask if perfectionism and procrastination are linked and are perfectionists more or less likely to procrastinate? Her research also examines the role of positive psychology traits, states, and interventions for supporting self-regulation and enhancing health and well-being. Well, thats really helpful. / 3 Strategies for Dealing with 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. 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. Recent episodes of Hidden Brain podcast can now be found at hiddenbrain.org. 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. overcome the tendency to put things off. And its this notion of accepting that work will be filled with friction that is actually a productive step in getting past procrastination. And coming at it from this mood regulation or emotion regulation perspective then, what that suggests is that we need to find ways to manage those emotions first and foremost. A conversation with former psychologist Alice Boyes about why we keep postponing our work. Theyre the same thing he does everywhere else, but he puts them on Instagram. 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. And I think the people that I've spoken to who really struggle with procrastination, they are in a bad 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. Yes, procrastination. And then I try and address each of those things that could go wrong in a specific way. Heres the quick breakdown of how you can look at your thinking patterns when you decide to procrastinate: Recognize when you have the emotion about the task you want to delay. When we are novice drivers, we have to think carefully about checking the mirrors and all the steps. And really that sort of perspective is more of looking at the symptoms of procrastination rather than the causes. And again, estimates there range between 15% to 25%, which is still quite a few people who are really engaging in procrastination as a fairly regular way of dealing with tasks that they don't want to deal with. He answers difficult questions about anxiety, depression, relationships, OCD, PTSD, eating disorders and more, breaking things down so they're easier for the average person to understand. As we build a habit of procrastinating, we develop false beliefs that worsen the habit. So these mainly are personal strategies. How to Be a Productive Procrastinator : NPR Movies. And this sort of fits in with an area of research that's called affective forecasting, which basically says that as human beings, we're not very good at predicting our future emotional states. Perceptions of procrastination range from being the topic of jokes to being associated with mental illness (Svartdal, Granmo, & Farevaag, 2018). And I'll mention one final thing too. And there's multiple layers of doing this. And that's enough to keep us from actually getting started on the task. Mills: Right. And so procrastination becomes a way to cope with that negative mood and those negative emotions, especially if you're someone who hasn't had a lot of experience managing your negative emotions effectively, or maybe you've got a lot of other stressors going on in your life that you've sort ofyour resources, your inner resources for coping with a task that might be really unpleasant or stressful or frustrating or creates a lot of worry for you, in those sorts of situations, you might resort to procrastination. You build a lot more resilience. 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? And that we can come to each other with things that we feel vulnerable about. What can you do, either as a manager or a colleague? 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. Mills: Well, somewhat related to my last question, are there cultural differences among people who procrastinate? 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. And then we do a bit of a calculation to get an idea of how many minutes they were procrastinating. Mills: Well, that's some good advice for you procrastinators who are listening to us today.
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