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sanderk

How Procrastination Affects Your Health - Thrive Global - 0 views

thriveglobal.com/...astination-affects-your-health

procrastination health Technology

shared by sanderk on 21 Oct 19 - No Cached
  • fine line between procrastination and being “pressure prompted.” If you’re like me and pressure prompted, you are someone who often does your best work when faced with a looming deadline. While being pressure prompted may entail a bit of procrastination, it is procrastination within acceptable limits. In other words, it is a set of conditions that offers just enough pressure to ensure you’re at the top of your game without divulging into chaos or most importantly, impacting other members of your team by preventing them from delivering their best work in a timely manner.
  • Procrastination is a condition that has consequences on one’s mental and physical health and performance at school and in the workplace.
  • Piers Steel defines procrastination as “a self-regulatory failure leading to poor performance and reduced well-being.” Notably, Steel further emphasizes that procrastination is both common (80% to 90% of college-age students suffer from it at least some of the time) and something most people (95%) wish to overcome.
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  • Steel even argues that procrastination may now be on the rise as people increasingly turn to the immediate gratification made possible by information technologies and specifically, social media platforms.
  • for a small percentage of people, procrastination isn’t just a temporary or occasional problem but rather something that comes to structure their lives and ultimately limit their potential.
  • In a 2008 study, Peter Gröpel & Piers Steel investigated predictors of procrastination in a large Internet-based study that included over 9,000 participants. Their results revealed two important findings. First, their results showed that goal setting reduced procrastination; second, they found that it was strongly associated with lack of energy.
  • While it is true that intrinsically motivated people may have an easier time getting into flow, anyone, even a chronic procrastinator, can cultivate flow. The first step is easy—it simply entails coming up with a clear goal.
  • The second step is to stop feeling ashamed about your procrastinating tendencies.
  • sanderk on 21 Oct 19
     
    This article is very interesting because it says that procrastination is not necessarily bad. Procrastination can be good for people in small quantities because it causes them to be pressured into actually doing their work. However, there is a point where procrastination becomes an issue. I find it interesting how phones and computers have caused procrastination problems to become more severe. Phones and computers can give people instant gratification which leads to more procrastination. As the article says if people set goals for themselves and are disciplined they can overcome procrastination.
lenaurick

Why your brain loves procrastination - Vox - 0 views

www.vox.com/...stination-psychology-help-stop

science research psychology knowledge technology

shared by lenaurick on 24 Apr 16 - No Cached
  • Roughly 5 percent of the population has such a problem with chronic procrastination that it seriously affects their lives.
  • Conventional wisdom has long suggested that procrastination is all about poor time management and willpower. But more recently, psychologists have been discovering that it may have more to do with how our brains and emotions work.
  • Procrastination, they've realized, appears to be a coping mechanism. When people procrastinate, they're avoiding emotionally unpleasant tasks and instead doing something that provides a temporary mood boost. The procrastination itself then causes shame and guilt — which in turn leads people to procrastinate even further, creating a vicious cycle.
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  • For example, psychologist Tim Pychyl has co-authored a paper showing that students who forgave themselves for procrastinating on a previous exam were actually less likely to procrastinate on their next test. He and others have also found that people prone to procrastination are, overall, less compassionate toward themselves — an insight that points to ways to help.
  • But psychologists see procrastination as a misplaced coping mechanism, as an emotion-focused coping strategy. [People who procrastinate are] using avoidance to cope with emotions, and many of them are unconscious emotions.
  • they found our brain processes present self and future self differently. We think of future self more like a stranger.
  • I used to procrastinate, and now I don't, because I got all these wicked strategies. And it’s every level: some of it’s behavioral, some of it’s emotional, some of it’s cognitive.
  • Whenever we face a task, we’re not going to feel like doing it. Somehow adults believe that their motivational state has to match the task at hand. We say, "I’m not in the mood." Our motivational state rarely matches the task at hand, so we always have to use self-regulation skills to bring our focus to it. So at first it will be, "Okay, I recognize that I don’t feel like it, but I’m just gonna get started."
  • We know from psychological research by [Andrew] Elliot and others that progress on our goals feeds our well-being. So the most important thing you can do is bootstrap a little progress. Get a little progress, and that’s going to fuel your well-being and your motivation.
  • mplementation intentions take the form of "If, then." "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made this pre-commitment.
  • OHIO rule: only handle it once. And I’m like that with email. I look at that email and say, "I can reply to it now, or I can throw it out," but there’s not much of a middle ground. I’m not going to save it for a while.
  • We [think] that people will make less procrastinatory choices now because they’ll realize that "It’s me in the future we’re talking about here. I’m going to be under the gun."
  • Roughly 5 percent of the population has such a problem with chronic procrastination that it seriously affects their lives
  • Conventional wisdom has long suggested that procrastination is all about poor time management and willpower. But more recently, psychologists have been discovering that it may have more to do with how our brains and emotions work.
  • Procrastination, they've realized, appears to be a coping mechanism. When people procrastinate, they're avoiding emotionally unpleasant tasks and instead doing something that provides a temporary mood boost. The procrastination itself then causes shame and guilt — which in turn leads people to procrastinate even further, creating a vicious cycle.
  • But psychologists see procrastination as a misplaced coping mechanism, as an emotion-focused coping strategy. [People who procrastinate are] using avoidance to cope with emotions, and many of them are unconscious emotions.
  • Recently we’ve been doing research that relates to the work on "present self"/"future self" because what’s happening with procrastination is that "present self" is always trumping "future self."
  • He’s shown that in experimental settings if someone sees their own picture digitally aged, they’re more likely to allocate funds to retirement. When [the researchers] did the fMRI studies, they found our brain processes present self and future self differently. We think of future self more like a stranger.
  • The people who see the present and future self as more overlapping have more self-continuity and report less procrastination.
  • e [think] that people will make less procrastinatory choices now because they’ll realize that "It’s me in the future we’re talking about here. I’m going to be under the gun."
  • Our motivational state rarely matches the task at hand, so we always have to use self-regulation skills to bring our focus to it. So at first it will be, "Okay, I recognize that I don’t feel like it, but I’m just gonna get started."
  • Implementation intentions take the form of "If, then." "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made this pre-commitment.
  • Because it’s all about self-deception — you aren’t aware that it’s going to cost you, but you are.
  • OHIO rule: only handle it once. And I’m like that with email. I look at that email and say, "I can reply to it now, or I can throw it out," but there’s not much of a middle ground. I’m not going to save it for a while.
  • And it’s every level: some of it’s behavioral, some of it’s emotional, some of it’s cognitive
Javier E

To Stop Procrastinating, Start by Understanding the Emotions Involved - WSJ - 0 views

www.wsj.com/...ats-really-going-on-1441043167

time management procrastination emotions psychology

shared by Javier E on 06 Oct 15 - No Cached
  • researchers say chronic procrastination is an emotional strategy for dealing with stress, and it can lead to significant issues in relationships, jobs, finances and health.
  • Psychologists also are studying other ways people might be able to reduce procrastination, such as better emotion-regulation strategies and visions of the future self.
  • Many chronic procrastinators believe they can’t get started on a task because they want to do it perfectly. Yet studies show chronic procrastination isn’t actually linked to perfectionism, but rather to impulsiveness, which is a tendency to act immediately on urges,
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  • People may assume anxiety is what prevents them from getting started, yet data from many studies show that for people low in impulsiveness, anxiety is the cue to get going. Highly impulsive people, on the other hand, shut down when they feel anxiety. Impulsive people are believed to have a harder time dealing with strong emotion and want to do something else to get rid of the bad feeling
  • Some people claim they purposely leave things to the last minute because they work better under stress, but true procrastinators get stressed out by the delay. It’s arguable whether the quality of their work is actually better
  • The mental-health effects of procrastination are well-documented: Habitual procrastinators have higher rates of depression and anxiety and poorer well-being.
  • procrastinators with hypertension and heart disease were less likely to engage in active strategies for coping with the illness, such as finding meaning or taking action, such as arranging to exercise with a friend. They were more likely to adopt maladaptive behaviors
  • procrastinators often seem unable to see as clearly into the future about their choices and behaviors as non-procrastinators—a phenomenon she calls “temporal myopia.” Their vision of their future selves is often more abstract and impersonal, and they’re less connected emotionally to their future selves
  • an anti-procrastination strategy. They teach people to recognize that they might have strong emotions, such as anxiety, at the start of a project but to not judge themselves for it. The next step is just to get started, step by step, with a narrow focus.
  • the group wanted to design an intervention that, if shown efficacious, could be rolled out widely, such as via the Internet,
  • One component focused on goal setting, such as breaking down long-term goals into smaller and more-concrete sub-goals. Instead of saying one was going to work on a paper on Tuesday, participants were taught to be specific and divide it into manageable sub-goals: I am going to work on a paper for one hour at 11 a.m.
  • The intervention also employed a reward system. Participants would give themselves something positive, whether a cup of coffee or a break after accomplishing mini-goals, rather than wait until finishing the overall goal.
  • The results showed that after intervention with both guided and unguided self-help, people improved their procrastinatio
  • Dr. Steel’s lab is testing and helping to develop new software with a Hong Kong company, Saent, that helps by delaying the loading of websites such as Facebook for 15 seconds or so, using “micro-costs” such as requiring a password before surfing the Web. Sometimes these little bits of effort are all that are necessary to deter procrastinators from distraction
sanderk

The Truth Behind Why We Procrastinate - 0 views

www.forbes.com/...th-behind-why-we-procrastinate

procrastination psychology brain science research

shared by sanderk on 23 Oct 19 - No Cached
  • Procrastination is the habit of putting off important, less pleasurable tasks by doing something that’s easier or more pleasurable. Email, Twitter, Facebook, food, and Netflix are a procrastinator’s best friends.
  • You procrastinate because: • You lack motivation, and/or • You underestimate the power of present emotions versus future emotions when you set your goals or make your task list.
  • But what if you could better anticipate your future emotions? What if you could feel the pain now of being up at three in the morning working on that report, instead of then? Or what if you could feel what it’s like to face yet another complaint against that toxic worker now, instead of next month?
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  • If you could better connect your current self with your future self, you would muster up the motivation you need to accomplish the task now, and not then.
  • Half of the participants were to consider that their “children” would begin college in 18 years, the other half in 6,570 days. Of course, this was the exact same amount of time. But did the way they counted time influence when would they start saving for that education? Interestingly, the “parents” who looked at matters from a “days” perspective planned to start saving four times sooner than parents planning from a “years” perspective. This experiment illustrated a valuable lesson: Procrastination can be overcome by finding a way to connect to your future self, now.
  • If you’re tempted to procrastinate, find a way to visualize your future self. Focus on the pain that results from putting things off, contrasted with the relief of having completed your task.
sissij

A Beginners Guide To Parkinson's Law: How To Do More Stuff By Giving Yourself... - 1 views

impossiblehq.com/parkinsons-law

Parkinson's law psychology brain science

shared by sissij on 18 Nov 16 - No Cached
  • Parkinson’s Law: “Work expands so as to fill the time available for its completion.”
  • You had all week to finalize a proposal, but waited to do it until 4:30pm on the Friday.
  • He found that even a series of simple tasks increased in complexity to fill up the time allotted to it. As the length of time allocated to a task became shorter, the task became simpler and easier to solve.
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  • Interestingly enough, I worked more but got less done. On top of that, I was stressed all the time.
  • I was an addict, not to work, but to thinking that I was working.
  • Specificity and restrictions create freedom and nourish creativity. Add them to your arsenal of tools as you become an uber productive and efficient creator.
  • I’ve referred to this in the past as “shoot first, aim later” or “jump … and then figure it out on the way down.” Pick a big goal, commit to it, and you’ll probably find that you’re able to figure out a way to achieve it.
  • sissij on 18 Nov 16
     
    I found this law very interesting. It also reminds me of the TedTalk we had during advisory on procrastination. Being busy and being busy and efficient is completely different. I have a personally experience that agree on this law. Last week, my days were completely filled with cross-country practice, musical rehearsal, and school work, so everyday I sleep around eleven o'clock. This week, I suddenly have a lot more time as the cross-country season ends and the musical is over, but I still go to bed at eleven o'clock and fill my time still not enough for me. I was busy this week but obviously, my efficiency is much lower than last week. --Sissi (11/18/2016)
Javier E

The Irrational Consumer: Why Economics Is Dead Wrong About How We Make Choices - Derek ... - 4 views

www.theatlantic.com/...267255

rational choice rationality psychology consumer economics

shared by Javier E on 20 May 15 - No Cached
  • Atlantic.displayRandomElement('#header li.business .sponsored-dropdown-item'); Derek Thompson - Derek Thompson is a senior editor at The Atlantic, where he oversees business coverage for the website. More Derek has also written for Slate, BusinessWeek, and the Daily Beast. He has appeared as a guest on radio and television networks, including NPR, the BBC, CNBC, and MSNBC. All Posts RSS feed Share Share on facebook Share on linkedin Share on twitter « Previous Thompson Email Print Close function plusOneCallback () { $(document).trigger('share'); } $(document).ready(function() { var iframeUrl = "\/ad\/thanks-iframe\/TheAtlanticOnline\/channel_business;src=blog;by=derek-thompson;title=the-irrational-consumer-why-economics-is-dead-wrong-about-how-we-make-choices;pos=sharing;sz=640x480,336x280,300x250"; var toolsClicked = false; $('#toolsTop').click(function() { toolsClicked = 'top'; }); $('#toolsBottom').click(function() { toolsClicked = 'bottom'; }); $('#thanksForSharing a.hide').click(function() { $('#thanksForSharing').hide(); }); var onShareClickHandler = function() { var top = parseInt($(this).css('top').replace(/px/, ''), 10); toolsClicked = (top > 600) ? 'bottom' : 'top'; }; var onIframeReady = function(iframe) { var win = iframe.contentWindow; // Don't show the box if there's no ad in it if (win.$('.ad').children().length == 1) { return; } var visibleAds = win.$('.ad').filter(function() { return !($(this).css('display') == 'none'); }); if (visibleAds.length == 0) { // Ad is hidden, so don't show return; } if (win.$('.ad').hasClass('adNotLoaded')) { // Ad failed to load so don't show return; } $('#thanksForSharing').css('display', 'block'); var top; if(toolsClicked == 'bottom' && $('#toolsBottom').length) { top = $('#toolsBottom')[0].offsetTop + $('#toolsBottom').height() - 310; } else { top = $('#toolsTop')[0].offsetTop + $('#toolsTop').height() + 10; } $('#thanksForSharing').css('left', (-$('#toolsTop').offset().left + 60) + 'px'); $('#thanksForSharing').css('top', top + 'px'); }; var onShare = function() { // Close "Share successful!" AddThis plugin popup if (window._atw && window._atw.clb && $('#at15s:visible').length) { _atw.clb(); } if (iframeUrl == null) { return; } $('#thanksForSharingIframe').attr('src', "\/ad\/thanks-iframe\/TheAtlanticOnline\/channel_business;src=blog;by=derek-thompson;title=the-irrational-consumer-why-economics-is-dead-wrong-about-how-we-make-choices;pos=sharing;sz=640x480,336x280,300x250"); $('#thanksForSharingIframe').load(function() { var iframe = this; var win = iframe.contentWindow; if (win.loaded) { onIframeReady(iframe); } else { win.$(iframe.contentDocument).ready(function() { onIframeReady(iframe); }) } }); }; if (window.addthis) { addthis.addEventListener('addthis.ready', function() { $('.articleTools .share').mouseover(function() { $('#at15s').unbind('click', onShareClickHandler); $('#at15s').bind('click', onShareClickHandler); }); }); addthis.addEventListener('addthis.menu.share', function(evt) { onShare(); }); } // This 'share' event is used for testing, so one can call // $(document).trigger('share') to get the thank you for // sharing box to appear. $(document).bind('share', function(event) { onShare(); }); if (!window.FB || (window.FB && !window.FB._apiKey)) { // Hook into the fbAsyncInit function and register our listener there var oldFbAsyncInit = (window.fbAsyncInit) ? window.fbAsyncInit : (function() { }); window.fbAsyncInit = function() { oldFbAsyncInit(); FB.Event.subscribe('edge.create', function(response) { // to hide the facebook comments box $('#facebookLike span.fb_edge_comment_widget').hide(); onShare(); }); }; } else if (window.FB) { FB.Event.subscribe('edge.create', function(response) { // to hide the facebook comments box $('#facebookLike span.fb_edge_comment_widget').hide(); onShare(); }); } }); The Irrational Consumer: Why Economics Is Dead Wrong About How We Make Choices By Derek Thompson he
  • First, making a choice is physically exhausting, literally, so that somebody forced to make a number of decisions in a row is likely to get lazy and dumb.
  • Second, having too many choices can make us less likely to come to a conclusion. In a famous study of the so-called "paradox of choice", psychologists Mark Lepper and Sheena Iyengar found that customers presented with six jam varieties were more likely to buy one than customers offered a choice of 24.
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  • Many of our mistakes stem from a central "availability bias." Our brains are computers, and we like to access recently opened files, even though many decisions require a deep body of information that might require some searching. Cheap example: We remember the first, last, and peak moments of certain experiences.
  • The third check against the theory of the rational consumer is the fact that we're social animals. We let our friends and family and tribes do our thinking for us
  • neurologists are finding that many of the biases behavioral economists perceive in decision-making start in our brains. "Brain studies indicate that organisms seem to be on a hedonic treadmill, quickly habituating to homeostasis," McFadden writes. In other words, perhaps our preference for the status quo isn't just figuratively our heads, but also literally sculpted by the hand of evolution inside of our brains.
  • The popular psychological theory of "hyperbolic discounting" says people don't properly evaluate rewards over time. The theory seeks to explain why many groups -- nappers, procrastinators, Congress -- take rewards now and pain later, over and over again. But neurology suggests that it hardly makes sense to speak of "the brain," in the singular, because it's two very different parts of the brain that process choices for now and later. The choice to delay gratification is mostly processed in the frontal system. But studies show that the choice to do something immediately gratifying is processed in a different system, the limbic system, which is more viscerally connected to our behavior, our "reward pathways," and our feelings of pain and pleasure.
  • the final message is that neither the physiology of pleasure nor the methods we use to make choices are as simple or as single-minded as the classical economists thought. A lot of behavior is consistent with pursuit of self-interest, but in novel or ambiguous decision-making environments there is a good chance that our habits will fail us and inconsistencies in the way we process information will undo us.
  • Our brains seem to operate like committees, assigning some tasks to the limbic system, others to the frontal system. The "switchboard" does not seem to achieve complete, consistent communication between different parts of the brain. Pleasure and pain are experienced in the limbic system, but not on one fixed "utility" or "self-interest" scale. Pleasure and pain have distinct neural pathways, and these pathways adapt quickly to homeostasis, with sensation coming from changes rather than levels
  • Social networks are sources of information, on what products are available, what their features are, and how your friends like them. If the information is accurate, this should help you make better choices. On the other hand, it also makes it easier for you to follow the crowd rather than engaging in the due diligence of collecting and evaluating your own information and playing it against your own preferences
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