Following the start of the school year, the army worked overtime overnight to catch up with the winter vacation homework, and many college students also said on social platforms these days that the things that should be done well during the winter vacation are still in a hurry, and their procrastination is very serious. The reporter saw on the Internet that many topic groups had the label of "procrastination", and everyone shared their own procrastination stories. The topic of procrastination is often talked about, and the latest popular saying is that "one of the causes of procrastination is not being attentive enough to yourself".
For many people, procrastination is no more common, and there will always be occasional little laziness, but should it rise to "not caring enough about yourself"? Let's take a look at Chen Zhilin, a doctor of psychology from University College London and a chartered consulting psychologist of the British Psychological Society, how to analyze and give suggestions from a psychological perspective.
Figure |Visual China.
Hundreds of thousands of netizens labeled themselves as "procrastinating".
The reporter saw on a social platform that dozens of related groups came out by typing "procrastination", such as "We are all procrastination", "Overcoming procrastination in the elderly adult inpatient department", "Procrastination Hou Group Self-discipline and Procrastination Center", "Eliminate procrastination", "Procrastination, it is necessary to return to tomorrow", "It is possible to defeat procrastination", and so on.
Some groups have as many as 220,000 members, which shows that the number of netizens who call themselves "procrastinators" is still quite large. Everyone complained about their procrastination symptoms in the group, and some helped each other point out problems and gave encouragement.
Some netizens said two days ago that they have been in their second year of study, and they are about to face the opening of questions and internships after the start of school, but during the winter vacation, they only looked at their mobile phones during the day, and warned themselves at night that they would change tomorrow, but they still repeated the same mistake the next day, and they wasted nearly 2 months like this, and now they really regret it.
At present, the latest topic is "procrastination is not enough attention to yourself", some netizens said that it is not not enough, the reason why a thing will be delayed may be because of emotional senses do not want to do, resist, escape. It may also be because it is not urgent enough, if it is really already burning the butt, it is impossible to procrastinate, so there is no need to be anxious or blame yourself, if you want to solve the procrastination, do it, if you don't want to do it, then start first, or don't want to do it, just do a little more, and slowly finish it in the emotion of not wanting to do it.
There are also many netizens who are summarizing and reflecting. Some netizens said that procrastination is a powerful and complex behavioral habit, first of all, we must solve anxiety, let go of anxiety, slowly develop new positive habits, replace the original habit of procrastination with new habits, and slowly get better.
Some netizens posted with some insight that since they became a doer, they have been interested in graduation projects and employment. In the past, everything was pushed by the mentor and the same door, but now I take the initiative to do it, and I do it as soon as I have an idea in my head, and I can't drag it out at all, and doing this makes his life more fulfilling and reduces internal friction, "In the past, I had a lot of time to watch**, but I just didn't watch, but I fell into a strange circle of not knowing what I should do; Now I realize that I have a lot of things to do, and I am gradually taking action", "This change is that I decided to love myself, I realized my own value, I consciously let myself live in the moment, and my inner strength is very strong, and when I upgrade my interior, the change will happen naturally".
Procrastination is caused by a variety of causes, not a single laziness.
In the face of netizens' entanglement and anxiety in the discussion of "whether procrastination is not concerned about yourself", Chen Zhilin said that procrastination is indeed not simple laziness, and of course, procrastination is not a disease.
Procrastination, which refers to the act of postponing what is planned to be done when the consequences can be expected to be harmful, is a pervasive and harmful form of self-regulation failure. Procrastination, on the other hand, can feel anxious about starting or completing a task or decision, and thus procrastinate as a form of coping with this anxiety.
Procrastination doesn't happen at a fixed time, it can happen at any time. Chen Zhilin said that in his daily teaching and counseling, he has encountered many types of procrastination students.
The first is the delay in the deadline. Primarily, the individual stays in the imaginary stage when completing the work task, and is not forced to start until the deadline. This phenomenon is relatively common, and many people see that the deadline for a job or task is still relatively far away, so they will delay until the deadline and start to do it.
The second is distraction and procrastination. It is mainly manifested in the situation that when an individual is attracted to other things or things in the process of completing a work task, so as to divert his energy or attention, for example, after a classmate receives the assignment, he is originally set to complete it in three days, but during these three days, he is constantly attracted by mobile games and TV series.
The third is to set up obstacles and procrastination. Self-imposed obstacle procrastination is mainly manifested in the situation when individuals always find other excuses not to do the current thing in the process of completing work tasks. For example, some students always have perfectionist ideas in the face of homework tasks, hoping to do it well at one time, but repeatedly overturn the assumptions, and in the end they are stumbling to complete it.
Chen Zhilin told reporters that psychological research on procrastination has shown that the causes of procrastination include evaluation anxiety, perfectionism, difficulty in making decisions, dependence and seeking help, aversion to tasks and low frustration tolerance, low self-esteem, laziness, lack of decisiveness, fear of success, poor time management, resistance to control, risk-taking, and peer influence, of which the two main reasons are fear of failure and aversion to tasks.
For example, some people lack self-confidence, and will anticipate the consequences of failure that they cannot afford before doing something, and then worry about whether they can do it, so they bury their heads in the sand like an ostrich, thinking that there will be a perfect solution if they drag it on. Procrastination again and again will cause individuals to have strong negative emotional reactions, such as deep self-blame, guilt, and irritability, which will further lead to the deepening of procrastination.
In addition, in the actual consultation, Chen Zhilin found that some people's procrastination is due to excessive pressure and "stuck", they usually have more demanding parents, who are often reprimanded in learning, making them so nervous that they cannot devote themselves to learning, and then their concentration is impaired, "Their brain is like a machine that has been infected with a virus, and the running program is seriously slowed down, and the result is that they always delay handing over the results of their work." ”
Whether it is a fear of failure or an aversion, look for the source of procrastination.
Regarding the surprising number of "procrastination self-help and self-discipline groups" on social platforms, Chen Zhilin said that procrastination is indeed the ultimate problem for many people. Because procrastination will continue and faintly "gnaw" at everyone's self-confidence and dreams.
However, Chen Zhilin also reiterated that procrastination is not a disease, and people often misunderstand. One is the belief that procrastination is a byproduct of laziness. While this may explain some people's procrastination, it is not comprehensive. Even smart, hardworking people have to procrastinate for reasons other than laziness. Another misconception is attributing procrastination to poor time management. In fact, even if there is a large to-do list, people with procrastination will still choose not to do it.
In fact, there are psychological reasons behind every behavior. Behind procrastination, there are also two key factors, one is fear and the other is perfectionism. Chen Zhilin believes that the best way to deal with procrastination is to find the reason for your procrastination, ask yourself more in your heart "whether you are afraid of failure or too much disgust", and only by finding the root cause can you accurately solve the problem.
Suggestion] Actively step out of your comfort zone after realizing that you are "procrastinating".
Chen Zhilin also shared some suggestions.
First, realize that you are procrastinating. Procrastination is essentially an emotional state, and it is usually difficult for us to perceive the existence of "procrastination" when we are "procrastinating" and "procrastinating", so realizing that we are procrastinating is the first step to change procrastination.
So, how do you realize that you are "procrastinating"? This requires an observation and understanding of the way you "procrastinate". When we have completed something that has been affected by procrastination, instead of rushing to feel frustrated, we should go back to the whole thing: where did we start procrastinating? Is it at the moment of assignment? Or when you wake up the next day and turn on your computer? What did we do when we procrastinated? Swipe your phone or stay in bed? Chen Zhilin said that awareness is the beginning of wanting to change a symptom, and when we know that we are procrastinating, it is possible to take some measures to change it.
Second, step out of your comfort zone. Chen Zhilin took the American human psychologist Pete Hollins's "Science Out of the Comfort Zone" as an example and said that the reason why we procrastinate is because we stay in our comfort zone for too long, and when we step out of our comfort zone, we are prone to failure. To avoid failure, most people choose to procrastinate. "When it comes to dealing with procrastination, Hollins' approach is to slowly shrink the comfort zone. For example, if a fat person wants to **, he can reduce his food consumption by 25%. In this way, people will rationally control themselves and really start to **.
Then, try to accept that you have procrastination. Most people will have procrastination, which is not a completely negative thing, and learning to control procrastination in moderation will give us a little psychological cushion and protect our emotions, so there is no need to see procrastination as a "flood beast", try to admit and accept it.
Finally, Chen Zhilin also gave a suggestion: use the formula U=EV ID proposed by Professor Pierce Steele of the University of Calgary in Canada. u – utility, i.e., the degree to which the task is finally completed; e – confidence, i.e. the degree of confidence in the success of the task; v - pleasure, that is, the degree of pleasure in the process of performing the task; i – distraction, i.e. the degree of distraction during the execution of a task; d – latency, i.e., the time from starting a task to getting a reward.
There are four variables in this: confidence, pleasure, distraction, and delay. Chen Zhilin said that through the knowledge of primary school mathematics, we can know that in order to overcome procrastination and complete tasks quickly and well, it is necessary to improve confidence and pleasure, and reduce distraction and delay. So, we can start with the simplest way to improve the sense of pleasure.
Yangtze Evening News Purple Cow News reporter Kong Xiaoping.
Proofread by Xu Heng.