Do you often put off important things, only to regret them later? Have you ever wondered why you procrastinate and how to overcome the habit? If your answer is yes, then this article is for you.
Procrastination is a common psychological phenomenon that refers to the behavior of postponing something you plan to do even though you know the consequences will be harmful. Procrastination not only affects our productivity and academic performance, it also damages our self-esteem and well-being. So, how does procrastination develop? Are there any effective ways to improve procrastination?
This article will analyze the causes and solutions to procrastination from a psychological perspective, hoping to help you get rid of procrastination and improve your quality of life.
The psychological principles of procrastination
To improve procrastination, we must first understand how it arises and develops. Through extensive research, psychologists have discovered four main sources of procrastination: emotion, time, biology, and interpersonal relationships.
Emotional roots
Emotional roots refer to the uncomfortable or negative feelings we have when facing certain tasks, such as anxiety, fear, boredom, resistance, etc. These feelings often stem from our evaluation of ourselves or the task. For example, we think we are inadequate, that the task is too difficult, or that it is boring. To avoid these feelings, we avoid or postpone tasks, leading to procrastination.
Time Origin
The origin of time refers to the conflict between our subjective perception of the passage of time and objective time. Each of us has our own perception of the passage of time, depending on what we do and how we feel about it. When we do things that we like or are interested in, we feel that time goes by very quickly; when we do things that we don’t like or are not interested in, we feel that time goes by very slowly. This is subjective time. Objective time refers to the time displayed on the clock, which is fixed. If we fail to correctly estimate how much time we need to complete a task, or if we fail to start and end a task on time, we can get stuck in time management, leading to procrastination.
Biological roots
Biological roots refer to some of the physiological and biochemical changes that occur in our bodies and brains that affect how we perceive and perform tasks. For example, some neurotransmitters (such as dopamine) regulate our responses to reward and punishment; some genes (such as DRD4) affect our preferences for stimuli and risks; some brain areas (such as the prefrontal lobe) control our attention and executive functions (such as planning, organizing, decision-making, etc.); some psychological disorders (such as attention deficit hyperactivity disorder, depression, etc.) can also cause us to have difficulties in thinking and acting. These factors may increase our tendency to procrastinate.
Roots of interpersonal relationships
Interpersonal roots refer to our interactions and interactions with others, as well as our role and position in society, which influence how we view ourselves and our tasks. For example, the family education and care we receive in childhood will shape our sense of self-worth and self-efficacy; the leaders or teachers we encounter at work or study will affect our attitude and motivation towards tasks; The role or identity we play in society affects the importance we attach to tasks and our sense of responsibility. These factors can help or hinder us from completing our tasks.
Psychological treatment of procrastination
By understanding the causes of procrastination, we can adopt corresponding strategies to improve procrastination based on different root causes. Psychologists have proposed some effective methods, such as:
Targeting the root cause of emotions
- Adjust the way of thinking, from negative to positive, from result-oriented to process-oriented, from perfectionism to excellence.
- Identify and manage emotions, find out the specific emotions that arise when you procrastinate, analyze their sources and impacts, and adopt appropriate ways to express and release them.
- Increase self-efficacy, the confidence in one’s ability to complete tasks. Self-efficacy can be improved by setting small and specific goals, recording and rewarding your own progress, and seeking support and encouragement from others.
Targeting the root of time
- Learn time management skills, such as making reasonable plans and arrangements, adhering to deadlines and priorities, avoiding interruptions and distractions, etc.
- Adjust time perception, such as using a countdown or timer to remind yourself how fast time passes, using a calendar or diary to record your time usage, using techniques such as visualization or imagination to enhance your awareness of future time, etc.
- Use time pressure, such as setting yourself some urgent but achievable goals, and use last-minute tension to motivate yourself to take action.
Targeting biological roots
- Maintain good health, such as ensuring adequate sleep, diet, exercise, etc., to maintain normal functions of the body and brain.
- Regulate brain activity, such as using methods that can promote the secretion of dopamine and other neurotransmitters in the brain, such as listening to music, playing games, eating chocolate, etc.
- Seek professional help. If the procrastination problem is caused by some psychological disorder, it is best to consult a psychiatrist or psychological counselor to see if medication or psychotherapy is needed.
Targeting the root causes of interpersonal relationships
- Improve family relationships, such as communicating effectively with parents or spouses, expressing one’s thoughts and feelings, and resolving possible conflicts or misunderstandings.
- Establish good working or learning relationships, such as communicating with leaders or teachers about your views and needs on tasks, and seeking their guidance and feedback; cooperating with colleagues or classmates to complete tasks and mutually
- Cultivate positive social and cultural roles, such as recognizing your own value and contribution in society, respecting the differences between yourself and others, and adapting to your own environment and culture.
- Find appropriate interpersonal support and incentives, such as exchanging experiences and suggestions with people who have the same goals or difficulties, and seeking their understanding and help; keep in touch with people who have positive influences or role models, and learn their successful methods and attitudes.
The above is the psychological knowledge and treatment methods of procrastination that this article will introduce. I hope these contents can inspire and help you, so that you can better overcome procrastination and improve your efficiency and happiness. If you find this article useful, you are welcome to like, comment, and share it. You are also welcome to follow our official account and learn more interesting psychological knowledge together. Thank you for reading!
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