In this episode, Marc and Mo discuss two recent articles that caught their eye, including (1) an OE article on the psychology of procrastination (also known as the "intention-to-action gap"), including its role in stress and health-related issues, and (2) a JBJS article on perioperative nutrition and its effect on muscle strength and volume following TKA. It would be more accurate to say, "I work under pressure." Then, merely focus on starting the tasks, not completing them. Look at the cognitive distortions that came with the thought. Most of us are decent humans and its not consistent with our values to be being jerks. So anywhere along that spectrum of a task that makes us feel that, these negative emotions in one form or another, those are the tasks that we're more likely to procrastinate on. Being unwilling to ask for help can relate to Impostor Syndrome, and can fuel procrastination. There's nothing special about my struggle. So if I frame it like that, Im a lot more willing to do it. This creates a problematic cycle, one that erodes our self-confidence. Oh, and don't you need to finish solving Wordle before you can tackle that job? Planning more than only the first step can be its own form of procrastination. 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. 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. How to stop procrastinating : Life Kit : NPR But we can easily say it's all to do with mood management," Sirois says. You're going to hand in things late or you're not going to do your best work. But a lot of what my research is focused on over the last couple of decades is exactly what you said, that there's these real health consequences. You can use the same psychology behind that to prepare for even daily tasks. Mindfulness is another way to help fix procrastination. Speaking of Psychology: Why we procrastinate and what to do about it And it sounds counterintuitive because collectively we like to think about productivity and just crack the whip and get going. And the other thing that happens too, when you don't start a task, you can still live in that wonderful space where you can imagine how great it's going to be and you can picture how perfect the ending's going to be when you finish writing that report or redecorating your house or whatever it is, that task that you're dealing with at that time. Sirois: That's a great question. But we all know that a lot of these things with uncertain outcomes are the things that have the higher potential for reward. We protect the self temporarily by avoiding the task that threatens 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. If you live and breathe video games, Procrastination Podcast has you covered. Claudia explores the psychology of motivation and procrastination with an audience at the Cheltenham Science Festival. ALICE BOYES: Yeah, often the emotional intolerance isnt really about just a task being boring or unpleasant. But after some research into why people procrastinate, he found a few tricks and tips to help him on his journey to live a more balanced life. 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. He felt that someday he would be caught and everyone would know that he had faked competence. And then we do a bit of a calculation to get an idea of how many minutes they were procrastinating. CURT NICKISCH: Is it more cognitive or emotional? Putting aside whether these lists are historically accurate, they raise the question, is it possible to be a chronic procrastinator but also extremely productive? Recognizing this link led to the revelation that fighting procrastination might help him stop feeling like he didnt deserve to be in his position. 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. For example, if theres a task associated with your job that you dont want to do, you can still link it with something you believe in. And that's enough to keep us from actually getting started on the task. Procrastination: Why It Happens and How to Overcome It - Verywell Mind And then only later maybe realize that a different way of approaching it wouldve been more useful. One of the findings I really like is about ambivalent emotions. Once we accept it, we can often find the courage to change our patterns. Have you ever dealt with procrastination? Mills: So how does chronic procrastination affect people's mental and physical wellbeing? ALICE BOYES: Yeah. 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. And since productivity hacks never go out of style, let me recommend another IdeaCast episode, Boost Your Productivity with Micro Breaks. Distractions from electronic notifications and office visitors can contribute significantly to our tendency to avoid. 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. There are no conflicts of interest for this episode. So finding ways to manage those negative emotions, especially if they're really intense, is key. We think about people procrastinating things that they have to do every month or every week or every day. Tackle the high-willpower tasks earlier in the day. You can extrapolate out a little bit. This Web site provides access to my research group and academic publications, as well as my iProcrastinate Podcasts and "Don't Delay" blog for Psychology Today. And help from a managers perspective, drawing that out of people is something that is a skill that any manager should have. We get technical help from Rob Eckhardt. Thanks for listening to the HBR IdeaCast. Making things easier on people, like finding out if theres some sort of basis to the procrastination, learning how to support people. Fuschia Sirois, PhD, of Durham University, talks about why procrastination is an emotion regulation problem, not one of laziness or poor time management skills; how it can harm our mental and physical health; why it's so tied up with guilt and shame; and how self-compassion can help us overcome it. 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. So it's not like there's an emergency, it's not like somebody pulled you off of what you were doing. 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. 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. Try to place your willpower-hungry tasks at the beginning of the day. 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. That's Germany. Im Curt Nickisch. So its also using that strength. In this episode, guest Dr. Hayden Finch shares the psychology of procrastination! So people who are prone to procrastination do tend to use more social media, tend to be engaged with their digital distractions. We procrastinate because our brains receive a reward for avoidance. Boyes wrote the book Stress-Free Productivityand the HBR article How to Stop Procrastinating.. Its been a popular topic. There are fixed factors related to procrastination, things that are innate to each of our different psychological experiences. It's a delay that's voluntary. 3 Strategies for Dealing with Procrastination - Harvard Business Review I think that its often part of the creative process that sometimes we procrastinate because were doing something hard. Mills: Right. 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. And there is indeed a connection. 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. Making time for time management. Another will power builder is to choose a difficult book, decide to read it in let us say 60 days, and then divide the book up into 60 parts to read every day. But also it feels like it is approaching the tasks in a way that uses my strengths. And it's usually on a task that we said we're going to do. And there's multiple layers of doing this. The other thing I do is a pre-mortem. It has an impact on our immune system, makes us more vulnerable to catching bugs and flus and colds and all kinds of other stress-related illnesses. So there's short-term health impacts, but there's also some more serious long-term health impacts as well. That frustration is a sign we are trying to change, but it isnt helpful in the actual change. Not just it's harmful for our mental health, it's also harmful for our physical health. She explains the different causes of procrastination and shares three. But I remember some years back at one of our conferences, we had some students presenting posters about their research on procrastination and there was this, what did they call it? Mills holds a bachelors degree in biology from Barnard College and a masters in journalism from New York University. Because putting off those kinds of things tends to cause big problems, like if your air conditioner breaks in the middle of summer or whatever it is, its useful to have a generic system that you can use for approaching tasks that you dont do frequently, tasks that feel out of your wheelhouse, novel tasks. Well, I want to thank you for joining me today, Dr. Sirois. And thats kind of useful for everybody, because we all tend to think of one way we could approach something and start down that track. So itll be things like if your air conditioner starts making you funny noise. They dont think, Oh, I need to reduce all these negative emotions or theyre going to cause me to go off track with my goals. They associate strong emotions with propelling them to their goals, not with them taking them away from their goals. You cant just white knuckle it through things. 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 . Repeat. Far more than a productivity hack. In the Hardcore Self-Help Podcast, psychologist Robert Duff discusses what its like to live with and effectively treat mental health conditions. And we all know that it helps to identify emotions. And that's probably why there's a lot of research into it there too. And obviously creativity comes from noticing unusual associations between things or noticing things that we dont usually notice. Maybe with the exception of form filling and really basic things, but most things that we procrastinate we can approach through the perspective of our strengths.

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