How to delay procrastination

“Tomorrow and tomorrow, how much tomorrow will be. I will be born tomorrow, everything will be a success.” A “Tomorrow Song” tells the shortcomings of delay, but also warns that future generations should be careful to delay, but the procrastination still appears in many On the human body.

Recently, the reporter learned from Southwest University that the research results of the team of Professor Feng Tingyong from the Department of Psychology of the school were published in the top journal of international psychology, explaining the causes of delays and proposing solutions.

Nearly 20% of adults have chronic delays
“Procrastination is that, despite the adverse consequences that will be foreseen, we will voluntarily postpone the task of starting or completing a planned project.” According to Feng Tingyong, cross-cultural studies show that 15% to 20% of adults in different cultures are chronic. Delayed, more than 70% of students admitted that they had academic delays, and even some students had long-term behavioral delays.

Feng Tingyong introduced that procrastination is a very common behavior of human beings and has even become a living habit of some people. But in fact, procrastination is not only a habit problem, but also a disease. Professor Feng Tingyong said that a large number of studies have shown that procrastination not only adversely affects people’s emotions, academic performance and social achievements, but also reduces people’s subjective well-being, and even worse, people’s physical and mental health. It is understood that in the past 20 years, procrastination has attracted extensive attention from researchers and has become an important research field in the world.

Moderate procrastination can be inherited
“Researchers have explored and studied the causes of procrastination, and explained the procrastination behavior mainly from the perspectives of psychodynamics, behaviorism, and health psychology.” Feng Tingyong said that behaviorists acted from operational conditions. Thinking about procrastination, thinking that procrastination is a habit of acquisition; health psychology believes that procrastination is a coping strategy, through which individuals evade the lack of capacity and thus maintain self-esteem.

According to reports, for the genetic mechanism of procrastination, several academic behavioral studies have been carried out in the academic community. Scholars investigated the prolonged delays in male twins (including 118 pairs of identical twins and 93 pairs of fraternal twins) raised in the same household. The results showed that the degree of procrastination between identical twins and fraternal twins was Significantly related. Another behavioral genetics study has shown that both procrastination and impulsiveness can be inherited. “However, there is no research on the genetic mechanism of procrastination from the perspective of molecular genetics.” Feng Tingyong said.

Women are more prone to procrastination than men
Going home from school, I will not finish my homework at the last minute; I have to hand over my university papers, but I don’t want to write them; after dinner, washing dishes? Wait a minute… How come you have a procrastination? “The research on the influencing factors of procrastination behavior is the most extensive, and it is mainly based on personality, task-related factors and some state factors.” Feng Tingyong said that among the personality-related factors, personality factors ranked first. The study found that the due diligence and delay in the Big Five personality (ie openness, conscientiousness, extroversion, pleasantness, neuroticism or emotional stability) were significantly negatively correlated; neuroticism and procrastination showed a moderate positive correlation; perfectionism And self-efficacy, both have a significant negative correlation with delay.

It is understood that in terms of personal ability, future time insight is significantly negatively correlated with procrastination, and subjective time interval, pressure perception and delay are significantly positively correlated. The level of construction also affects procrastination, and those with high levels of construction may be more likely to show procrastination. Studies have also shown that women are more prone to delay than men, and that women can experience higher levels of anxiety associated with procrastination. In addition, the nature of the task will also affect the procrastination. Research shows that most people only delay certain tasks, not all tasks. The value, difficulty, delay time and task aversion of the task have a direct impact on learning delay.

The procrastinator is also more impulsive
From the common sense, procrastination and impulsiveness are two opposite behaviors: one is grinding and delaying action; one is not to think and is eager to act. “However, a large number of behavioral studies (including meta-analysis) have shown that there is a significant positive correlation between procrastination and impulsivity. That is, a procrastinator is often an impulsive person, or an impulsive person is often a procrastinator.” Feng Tingyong said.

Why is procrastination and impulsiveness always linked? Or, why is a procrastinating individual often an impulsive individual? Feng Tingyong made a good explanation from the perspective of emotional repair: the core factors leading to procrastination, produced strong negative emotions in the process of completing the task. From the perspective of emotional repair, individuals tend to pursue timely rewards in order to achieve emotional balance, thus showing obvious impulsive behavior.

Increase the self-power of the procrastinator
Procrastination is common, so is there a cure? According to reports, for the intervention of delay, the main goal is to increase the self-power of the procrastinator by increasing self-control and self-worth. Common interventions or strategies include: changing unreasonable cognition (such as perfectionism, fear of failure or success); increasing the value perception of future tasks, reducing the value of short-term temptations; and dividing long-term goals into short-term sub-goals, Increase the height of the motivation curve; encourage delayers to be responsible for the task execution process, self-management and monitoring.

“The study of procrastination has important scientific and practical significance, but there are still many unsolved mysteries in the field from cognitive mechanisms, neural basis to genetic basis, and there is a lack of behavioral-brain-gene systematic research.” Feng Tingyong introduced, His team research project will start from the behavioral-brain-gene system research ideas, using multimodal MRI (Task, Resting, VBM and DTI) as the main technical means, using the HTR2B gene polymorphism as a breakthrough, and systematically examining the delay. Cognitive mechanisms, neural basis and genetic basis, as well as the mediating role of brain structure and brain function between genes and behaviors, attempt to develop delayed response and intervention programs.

(From “Chongqing Evening News”)

>> Tips 6 strokes against procrastination
Plan well

Before you do everything, make a reasonable plan and make the necessary time to complete according to the split.

2. Suitable for yourself

Everyone’s state is different, some people are more awake in the morning, others are more calm at night, choose the best time to complete the plan. If it is a few weeks of tasks, you can do this at the same time every day.

3. Confirm at any time

List all the tasks, check what you have done, and what to do, so you can effectively remind yourself.

4. Proper rest

Remember your goals, but not every moment with it, the proper rest is conducive to your full commitment to the task, while the rest of the mind will be clearer and more focused.

5. Limit time

Turning the timetable into a countdown will make you feel more urgency. Or set a minimum time allowable range as much as possible to complete the task as quickly as possible, leaving room for time.

6. Additional rewards

Think about your favorite things, such as shopping, playing games or watching movies, and get things done as soon as possible, you can free up more time to do what you like, this is a reward for yourself.