psychology of procrastination podcast

She has appeared on CNN, Good Morning America, Hannity and Colmes, CSPAN, and the BBC, to name a few of her broadcast engagements. Lower conscientiousnesslower drive to be organized and accomplish. But we can easily say it's all to do with mood management," Sirois says. ALICE BOYES: Yeah. 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. Its why people have workout playlists. 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. And its this notion of accepting that work will be filled with friction that is actually a productive step in getting past procrastination. When we pay attention to ourselves through the gentle observation of mindfulness, we arent striving to fix or self-judge. We all feel guilty about it. Make the goals small and manageable, and focus only on what the very next step should be. And so because of that, they might sort of not be able to savor their successes when they actually reach those standards. And in the workplace as well. It's really about the emotions that are associated with the task and not necessarily the unpleasantness of the task. Before you know it, hours have passed and you're right where you started and more stressed than ever. Procrastination thrives in secrecy and isolation. So I sort of lay that out there because it's slightly different there. CURT NICKISCH: That was one of the things that I really learned from reading what you wrote, is just how much emotion is wrapped up in procrastination. Some of them bake, even. 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. And that we can come to each other with things that we feel vulnerable about. Other people have struggled with this task too. And there's been some research on that. Hes happily married, a father of two, involved in his church, in a band, and is a practicing psychiatrist. It also causes us to keep up a steady stream of I should be in our subconscious minds. And then there are other countries where efficiency and productivity are highly valued. We'll also talk about being involved in eSports, balancing academic life and leisure, avoiding the pitfalls of procrastination, and about overcoming the fear of putting yourself out there to make new friends. What are the sort of consequences that they experience? 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. Boredom / Low Interest - Interest can be considered an emotion with motivational properties related to approach. What Im saying is that people should personalize their systems to them. I think especially if it's a task that's really creating a lot of stress and really frustration or anxiety or anticipated anxiety, sometimes that's not how we feel right now, but we're anticipating that as soon as we start working on those tasks, we're going to get frustrated and that's enough to keep us from going with it. My podcast guest this week, Dr. Jackson Brammer, says he used to be an expert procrastinator. Once we accept it, we can often find the courage to change our patterns. He doesnt do video. In this podcast, we will explore moving from procrastination to your destiny. It can become tired, temporarily, after extensive use. Kim I. Mills: Well, that's some good advice for you procrastinators who are listening to us today. And if somebody is not being productive and procrastinating, we think if we push them harder and get on their case, then they'll actually be more productive, rather than saying, Hey, it's okay and taking more of a compassionate approach. And I guess here we're talking about chronic procrastination as opposed to procrastinating from time to time. 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. He approaches the platform of Instagram through his strengths and his posts get like 40-50,000 likes each post. Or you may just do it from time to time depending on the circumstances. Why is that? It can lead to sadness and a lack of self-confidence, which can worsen the pattern of procrastination because negative emotions lead to avoidance. ALICE BOYES: Yeah so some level of emotional education around this is good so that people do have strategies. In the Hardcore Self-Help Podcast, psychologist Robert Duff discusses what its like to live with and effectively treat mental health conditions. And obviously creativity comes from noticing unusual associations between things or noticing things that we dont usually notice. In this episode, guest Dr. Hayden Finch shares the psychology of procrastination! 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? We have these sort of different subcategories or dimensions of perfectionism. She believes in the importance of communicating psychological science to the public to improve people's lives and has been interviewed about procrastination for news outlets including The Washington Post, The New York Times and the BBC. So people think a lot about learning from other people and learning from science when it comes to productivity. Adding your daily task unlocks deep insights about your psychology. On a level, thats useful. 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. Is there a difference? Its probably going to be really expensive. The variable task or system-based factors are: This can become paralyzing, especially when we are unwilling to ask for help. They called it a procrastination ambulance, which was I think their way of translating saying it was like a clinic for procrastination at a university, for students who were really troubled by their procrastination. About the expert: Fuschia Sirois, PhD We procrastinate because our brains receive a reward for avoidance. And of course, we all know about productive procrastination. 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. In psychology, we never think of cognition, emotions and behavior as being separate. CURT NICKISCH: One of the really fascinating things that jumped out at me in your work was this idea of emotional granularity. So theres a great HBR article about how diverse teams tend to do better work, but they also tend to feel like they have more conflict. Emotions pretty much always come with thoughts and vice versa. So I'm curious to know whether the rates of procrastination over the last couple decades are increasing over time as well. ALICE BOYES: Yeah. 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. In immersive interviews, Adam vividly brings his observations to life, weaving together stories with social science and revealing key insights in a friendly, accessible style. And again, we think of Germany is being highly efficient, trains running on time and everything sort of very precise, and the tolerance there for procrastination is quite low. Yes, procrastination. You might procrastinate in your health, but you may not procrastinate at work, for example. It's a delay that's voluntary. And often it depends on the measures that you're using as well. Students who chronically procrastinate tend to have poorer performance in terms of their grades. 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. You'll gain practical knowledge you can put into action right away. And we can learn to channel our emotions in service of our values, in service of our goals. overcome the tendency to put things off. Feelings of hopelessness, helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. Claudia explores the psychology of motivation and procrastination with an audience at the Cheltenham Science Festival. And then also, cut yourself a little bit of slack about some of the creative procrastination, like recognizing that weve got this image of a productive person being this person who is never distracted, whos always focused, who never procrastinates, whos just hustling all the time. Sometimes we need that incubation period. How do you think about separating emotions from tasks? 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. Lets start with better habits. 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. So you take that task that's really stressing you out, you've got that report you've got to write, you're worried about what your manager's going to think because maybe a promotion rides on it, or you're worried if you're going to be doing it correctly, or if you're going to do it as perfectly as what you want, and you take that task, you put it aside and you get busy with other things and you've now have this immediate sense of relief. Putting aside whether these lists are historically accurate, they raise the question, is it possible to be a chronic procrastinator but also extremely productive? So yeah, I would say there is some evidence suggest men might procrastinate a little bit more than women, but it's not a huge difference and we may get some evidence in the coming years that that levels out because I think it is really driven also by what's going on. Or can you get to a good emotion from that? 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? Its incredibly successful. People with Imposter Syndrome believe if someone knew the real them, they would never receive the same level of trust or responsibility. 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. Im an anxious person. The presence of ambivalent emotions tends to put us on alert. 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. 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. But I dont always do those six or seven steps. Such as, This is stupid, I dont even care about it.. 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: 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. But people have to have their own motivation. 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. It would be more accurate to say, "I work under pressure." (Message automatically replaces this text). 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. Well, I want to thank you for joining me today, Dr. Sirois. How does procrastination affect others around us? Can you feel a good emotion from that? And this is whatas you mentioned, emotions are at the core of procrastination. So I think it can be quite mixed. So for every one point increase on that measure, their chances of having poor heart health increase by 63%, and that's after accounting for a lot of other factors. Theres no pictures. You can learn about my research at procrastination. "Everyone procrastinates, but not everyone is a procrastinator," quoth Dr. Joe Ferrari, a charming, hilarious expert on the subject. I naturally worry about things that could go wrong. ALICE BOYES: Yeah. So ambivalent emotion is when youre feeling fearful and exhilarated all at the same time or any combination of intense positive and intense negative emotions. 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. Because youve given us a lot of tips on managing yourself individually. 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 . 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. We think about people procrastinating things that they have to do every month or every week or every day. Mills: So a moment ago you mentioned the couch and the screen, being able to get away from those things, and I'm wondering whether does the ubiquity of social media and electronic devices have an impact on procrastination or have procrastinators always been able to find excuses to put things off? I just think of one to mitigate against each and that keeps it contained and it satisfies my anxiety.
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