We all want to pick up little tips and tricks from people about their morning routines or whatever it is. There might be some really monumental delayers out there, but they could be sagacious delayers, wise delayers who are doing it with purpose. CURT NICKISCH: Yeah. Our sound editor is Chris Condayan. And the research bears this out. Does willpower work? You actually can't because if we look at the definition, it's got to be something they intended to do. And uncertainty is one of those emotions that people really do avoid. Finding productive reasons to keep working on tasks and commitments. Or you may be sitting up reading that novel or you may be knitting that sweater. Thank you for listening. And the general gist of it is that habits make behaviors more automatic. But also it feels like it is approaching the tasks in a way that uses my strengths. They call procrastination the grave where opportunity is buried. 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. What does emotion regulation have to do with procrastination? So I'm curious to know whether the rates of procrastination over the last couple decades are increasing over time as well. You can use the same psychology behind that to prepare for even daily tasks. Save the MP3 file linked above to listen to it on your computer or mobile device. 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 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. Its not necessarily just about thought processes and habits, but it is such an emotional process too. Also, take up some form of regular willpower exercise. They think of it as being about daily habits. Repeat. 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. But people have to have their own motivation. ALICE BOYES: I dont think you need to separate emotions from tasks. And thats something that people with psychological flexibility are able to do. 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. He approaches the platform of Instagram through his strengths and his posts get like 40-50,000 likes each post. 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. Gianni Dimacchia '24 brings immersive worlds and inspired characters to life as an artist, storyteller, and video game designer. And people really think about habits in a very narrow way. Weekly "Speaking of Psychology" is an audio podcast series highlighting some of the latest, most important and relevant psychological research being . It's a delay that's voluntary. The presence of ambivalent emotions tends to put us on alert. 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. 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. 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. 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. So think, again, using your values is a really good thing there. So thats obviously a huge problem, right? Yes, procrastination. 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. He doesnt do pictures. And shes here to lay those out for us. 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. The Psychology of Procrastination | podcast - YouTube ALICE BOYES: Yeah, it absolutely is. APA 2023 registration is now open! 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. And we can all do that with everything basically. 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. 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? What are the sort of consequences that they experience? In addition to studying procrastination, she also researches perfectionism, self-compassion, gratitude, time and loneliness. 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. Sometimes its just noticing that relationship. Mills: Most people procrastinate occasionally, but some people struggle with it more than others do. This is simply not true. 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 this makes some sense if we think about how harmful stress is to our bodies. Part of it is Ill think about three ways I could approach the task at the outset. This automatically undercuts any excuses youll have because ultimately, the task, if youve signed up for it, aligns with your values. But we can easily say it's all to do with mood management," Sirois says. So I think it can be quite mixed. overcome the tendency to put things off. So doing compassionate self talk is useful about the feelings that youre having. And I'll mention one final thing too. So if I frame it like that, Im a lot more willing to do it. Recent episodes of Hidden Brain podcast can now be found at hiddenbrain.org. How to Be a Productive Procrastinator : NPR 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.
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