Here's the real reason you procrastinate | Fuschia Sirois | TEDxNewcastle

TEDx Talks
1 Jan 202315:19
EducationalLearning
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TLDRThe video script addresses the widespread issue of procrastination, revealing it as a harmful delay rather than a simple time management issue. It discusses the negative impacts on personal and professional life, including financial mismanagement, academic or professional setbacks, relationship issues, and health problems. The script emphasizes that procrastination stems from emotional avoidance rather than laziness, and suggests that understanding and addressing the underlying emotions, coupled with compassion and forgiveness, are key to breaking the cycle and improving productivity.

Takeaways
  • πŸ•΅οΈ Procrastination is a common issue, affecting nearly one in four people regularly and even more among students.
  • 🚫 Procrastination is not just a simple delay; it is a harmful form of delay involving voluntary and unnecessary postponement of important tasks.
  • πŸ’‘ Procrastination can lead to significant negative consequences in various areas of life, including work, relationships, and health.
  • πŸ“š The story of Tom illustrates the severe impact of procrastination, leading to missed deadlines, job instability, and even affecting his health and life.
  • πŸ’Ό Research shows that procrastination can cause reputational damage, making individuals seem unreliable and leading to employment instability and lower income.
  • πŸ›Œ Procrastinators often suffer from poor physical and mental health, including poor sleep quality, higher stress, and anxiety levels.
  • πŸ˜” Procrastination is linked to a higher risk of cardiovascular disease, highlighting the serious health implications of this behavior.
  • πŸ€” The root cause of procrastination is not laziness or poor time management but rather an emotional response to avoid negative feelings associated with tasks.
  • πŸ”„ Procrastination often starts with an aversion to a task and the use of avoidance as a coping mechanism, which can lead to a cycle of negative emotions and further procrastination.
  • πŸ’­ Emotional forecasting, or the tendency to overestimate future negative feelings, can contribute to the onset of procrastination.
  • 🌟 Strategies to combat procrastination include viewing tasks through a lens of meaning, and practicing self-compassion and forgiveness to reduce negative emotions and break the cycle.
Q & A
  • What is the prevalence of procrastination among the general population and in educational settings?

    -Research suggests that almost one in four people procrastinate on a regular basis. The rates are even higher among college and university students, with 50 percent procrastinating regularly and 80 to 95 percent doing so occasionally.

  • How is procrastination defined by researchers?

    -Procrastination is defined as a type of delay that is voluntary, unnecessary, and involves an important task that one intends to do but puts off despite knowing it will have harmful consequences.

  • What are some of the negative consequences of procrastination mentioned in the script?

    -Negative consequences of procrastination include damage to work projects, relationships, and health and well-being. It can also lead to employment instability, lower annual incomes, and poor physical and mental health.

  • Can you provide an example of the personal impact of procrastination from the script?

    -Tom's story illustrates the personal impact of procrastination. His constant procrastination led to missed deadlines, job losses, and an unfinished legacy, causing deep sadness for his partner.

  • What does the research indicate about the relationship between procrastination and income?

    -In a study of over 22,000 U.S. employees, it was found that those who chronically procrastinated had greater employment instability and lower annual incomes, with an annual income decrease of 15,000 U.S. dollars for every one point increase in procrastination.

  • How is procrastination linked to physical health according to the script?

    -Chronic procrastinators tend to have poor sleep quality, practice fewer healthy behaviors, and report a greater number of physical ailments. They are also at a higher risk for poor heart health, with a 63 percent increased risk for cardiovascular disease or hypertension for every one point increase in chronic procrastination.

  • What common misconceptions about procrastination are debunked in the script?

    -The script debunks the misconceptions that procrastination is about laziness or poor time management. Instead, it is a symptom and a way to cope with negative emotions through avoidance.

  • How does the script explain the psychological origins of procrastination?

    -The script explains that procrastination originates from negative emotions and an urge to cope with them through avoidance. It is a form of mood management rather than time management.

  • What strategies are suggested in the script to combat procrastination?

    -The script suggests viewing tasks from a lens of meaning, and being compassionate and forgiving towards oneself and others as effective strategies to reduce procrastination.

  • How does the script describe the cycle of procrastination and its emotional consequences?

    -The script describes the cycle of procrastination as starting with an aversive task, leading to avoidance and immediate relief, followed by feelings of guilt, shame, and self-blame, which in turn increase the likelihood of continued procrastination.

  • What role do emotions play in the process of procrastination as per the script?

    -Emotions play a central role in procrastination. People often procrastinate to avoid negative emotions associated with a task. Emotional forecasting, which can be faulty, can also lead to procrastination.

Outlines
00:00
πŸ•’ Understanding Procrastination

This paragraph introduces the prevalence and impact of procrastination. It highlights that one in four individuals procrastinate regularly, with higher rates among students. Procrastination is defined as a voluntary, unnecessary delay involving important tasks with known harmful consequences. The speaker shares a personal story of Tom, who faced severe repercussions from procrastination, including job instability and health issues, ultimately leading to his untimely death. The paragraph emphasizes the serious implications of procrastination on personal and professional life, including reputational damage and financial consequences.

05:02
πŸ€” The Psychology Behind Procrastination

The second paragraph delves into the psychological roots of procrastination, dispelling myths about laziness and poor time management. It posits that procrastination is a symptom, not a cause, and is driven by negative emotions and the desire to avoid them. The speaker explains that individuals often engage in non-essential tasks to feel productive and alleviate stress, which is a form of poor mood management. The paragraph also discusses the role of emotions in starting and continuing procrastination, suggesting that understanding emotional triggers is key to addressing the issue.

10:06
πŸ›‘ Breaking the Procrastination Cycle

The final paragraph offers strategies to combat procrastination by focusing on the emotional aspects. It suggests viewing tasks through the lens of meaning and practicing self-compassion and forgiveness as effective methods to reduce negative emotions associated with procrastination. The speaker argues against the common misconceptions that exacerbate the problem and emphasizes the importance of accepting the harm caused by procrastination while adopting a compassionate approach. The paragraph concludes with a call to action to find sustainable solutions to reduce procrastination and its impact on well-being.

Mindmap
Keywords
πŸ’‘Procrastination
Procrastination is defined as the act of delaying or postponing tasks or actions, especially those that one finds aversive or unpleasant. In the context of the video, it is portrayed as a voluntary, unnecessary delay involving an important task that one intends to do but puts off despite knowing the harmful consequences. The video emphasizes that procrastination is not merely a delay but a harmful form of delay that can lead to significant repercussions in various aspects of life, such as work, health, and relationships.
πŸ’‘Perfectionism
Perfectionism is a personality trait characterized by striving for flawlessness and setting excessively high standards for oneself. In the video, Tom's story illustrates how perfectionism can contribute to procrastination. Despite being well-read and highly educated, Tom's perfectionistic tendencies led him to put off tasks, which eventually resulted in missing deadlines and causing damage to his work and personal life.
πŸ’‘Deadlines
Deadlines refer to the time by which a task or project must be completed. The video script highlights the importance of deadlines by discussing how procrastination can lead to the constant chasing and missing of them. This can result in stress, job instability, and a negative impact on one's professional and personal life, as exemplified by Tom's story.
πŸ’‘Collateral Damage
Collateral damage is a term typically used in military contexts to refer to unintended harm caused by an action. In the video, it is used metaphorically to describe the unintended negative consequences of procrastination that extend beyond the immediate task at hand. For instance, Tom's procrastination not only affected his work but also his relationship and the legacy he left behind.
πŸ’‘Reputational Damage
Reputational damage refers to harm done to an individual's or entity's reputation. The video discusses how procrastination can lead to a negative perception by others, who view procrastinators as unreliable. This can affect professional relationships and opportunities, contributing to employment instability and lower income.
πŸ’‘Physical and Mental Health
Physical and mental health encompass the overall well-being of an individual, including their physical condition and psychological state. The video script draws a connection between chronic procrastination and poor physical and mental health outcomes, such as poor sleep quality, unhealthy behaviors, higher levels of depression, stress, and anxiety, and an increased risk of cardiovascular disease.
πŸ’‘Emotional Management
Emotional management refers to the ability to handle and regulate one's emotions effectively. The video suggests that procrastination is fundamentally about poor emotional management rather than poor time management. It is the negative emotions associated with a task that individuals seek to avoid through procrastination, highlighting the need to address the emotional aspects to break the cycle of procrastination.
πŸ’‘Avoidance
Avoidance is the act of keeping away from or not dealing with something. In the context of the video, avoidance is a key mechanism behind procrastination. People procrastinate to avoid the negative emotions associated with a task, seeking immediate relief from stress, anxiety, or other discomforts, even though this avoidance can lead to long-term negative consequences.
πŸ’‘Compassion and Forgiveness
Compassion and forgiveness are emotional responses that involve empathy, understanding, and the willingness to overlook mistakes or faults. The video script emphasizes the importance of being compassionate and forgiving towards oneself and others when it comes to procrastination. These approaches can help reduce negative emotions and break the cycle of procrastination, fostering a healthier mindset and motivation to improve.
πŸ’‘Meaning
Meaning, in the context of the video, refers to the significance or value that individuals attribute to their tasks or actions. Viewing tasks through the lens of meaning can help increase positive feelings towards the task and reduce negative emotions associated with it. This perspective can be a powerful tool in combating procrastination by shifting focus from the task's challenges to its value and potential for personal growth.
Highlights

Almost one in four people procrastinate on a fairly regular basis, with rates even higher among college and university students.

Procrastination is not just a simple delay but a voluntary, unnecessary delay involving an important task, leading to harmful consequences.

Procrastination can cause reputational damage, as people perceive procrastinators as unreliable.

In a study of over 22,000 U.S. employees, those who chronically procrastinated had greater employment instability and lower annual incomes.

Procrastination is associated with poor physical and mental health, including poor sleep quality, fewer healthy behaviors, and higher levels of depression, stress, and anxiety.

One study found that for every one point increase in chronic procrastination, the risk for cardiovascular disease or hypertension increased by 63 percent.

Procrastination is not caused by laziness or poor time management but by poor mood management and avoidance of negative emotions.

Procrastination provides temporary relief from negative emotions associated with a task, which reinforces the procrastination behavior.

People often overestimate how bad they will feel in a challenging situation, leading to emotional mountains out of molehills and increased procrastination.

Procrastination behavior is rewarded by immediate relief, creating a cycle of procrastination.

Negative thoughts and feelings, such as guilt and shame, after procrastinating only add to the negative emotions associated with the task, increasing the likelihood of continued procrastination.

Viewing tasks through the lens of meaning and asking why they are valuable helps reduce negative emotions and procrastination.

Being compassionate and forgiving towards oneself and others for procrastination can effectively reduce procrastination and boost motivation.

Self-compassion and forgiveness acknowledge that procrastination is a common human experience, which helps reduce negative emotions and improve goal attainment.

To find sustainable solutions to procrastination, we must reject myths of laziness and character flaws and focus on compassion and forgiveness.

Transcripts
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