Procrastination 拖延心理学

1、ProcrastinationProcrastinationWhy You Do It,What to Do About It NowAuthor： Jane B. Burka, PhD & Lenora M. Yuen, PhDSpeaker：JudyBehaviorBehavior【THE CYCLE OF PROCRASTINATIONTHE CYCLE OF PROCRASTINATION】 Many Many procrastinators find that procrastinators find that their their moods rise and fall as t

2、hey moods rise and fall as they attempt to make progress, yet they attempt to make progress, yet they inevitably slow down. When they inevitably slow down. When they anticipate starting a project and anticipate starting a project and then work toward its completion, then work toward its completion,

3、procrastinators undergo a sequence procrastinators undergo a sequence of thoughts, feelings, and of thoughts, feelings, and behaviors that is so common that behaviors that is so common that we call it the “cycle of we call it the “cycle of procrastination.” procrastination.” At the outsetAt the outs

4、etProcessProcessConsequenceConsequenceBehaviorBehavior“Im “Im doing everything but . . doing everything but . . .”.” “I “I cant cant enjoy anything.”enjoy anything.”Many procrastinators try to Many procrastinators try to distract themselves with distract themselves with pleasurable, immediately rewa

5、rding pleasurable, immediately rewarding activities. Although you try hard activities. Although you try hard to enjoy yourself, the shadow of to enjoy yourself, the shadow of the unfinished project looms.the unfinished project looms. Previously Previously avoided but less avoided but less onerous ta

6、sks cry out to be done onerous tasks cry out to be done now. In no time you are busy now. In no time you are busy accomplishing things, happily accomplishing things, happily absorbed in any activity that is absorbed in any activity that is not itnot itPerformancePerformance“I hope no one finds out.”

7、 “I hope no one finds out.” As time drags on and nothing As time drags on and nothing is done, procrastinators begin is done, procrastinators begin to feel ashamed. You dont to feel ashamed. You dont want anyone to know of your want anyone to know of your predicament, so you may create predicament,

8、so you may create ways to cover up.ways to cover up. “Theres still time.” “Theres still time.”Even though you feel guilty, Even though you feel guilty, ashamed, or fraudulent, you ashamed, or fraudulent, you continue to hold on to the hope continue to hold on to the hope that theres still time to ge

9、t that theres still time to get the project done.the project done. BehaviorBehaviorMentallyThe The Final ChoiceFinal ChoiceTo Do!To Do!Not To Do!Not To Do! “I cant stand this anymore!” you decide the pain of trying to finish is too great. You flee. Theres no way in the world you can complete the pro

10、ject as initially plannedit cant be done well with so little time remaining. You give up “I cant wait any longer.” The deadline is too close or your own inertia has become s o p a i n f u l t h a t i t s finally worse to do nothing than it is to take action. “Just get it done!” Your focus is no long

11、er on how well you could have done it, but whether you can get it done at all.BehaviorBehaviorConsequenceWhen When the project is finally either abandoned or the project is finally either abandoned or finished, the procrastinator usually collapses with finished, the procrastinator usually collapses

12、with relief and exhaustion. relief and exhaustion. You say You say that next time that next time youll start early, be more organized, stay on youll start early, be more organized, stay on schedule Until schedule Until the next time.the next time.RootsRoots Low confidence in succeeding Task aversive

13、ness Distractibility and impulsiveness Having goals and rewards be too far off in the futureuThe World of a PerfectionistThe World of a PerfectionistMethod of operationMethod of operation Learning How to Tell Timea) Practice Telling Timeb) Learn to Use Little Bits of Timec) Expect Interruptions and Disruptio