Delaying patient self-help guide ｜ "I have 100 excuses for not delaying, but I am not willing to take a step"

Every year about “ delay ” The entries of all the words will be on fire , see , lately 00 After that, I started to do fancy “ Whole work ” 了 .

To prevent procrastination , They will pay people to supervise themselves , what “ Postgraduate entrance examination supervision ”,“ Learning reminder ”,“ Supervision services ”……

Every kind of , Yes “ Tang Monk read it in pieces ”, Also have “ Fourth uncle ” Same paragraph , also “ Li Kui ” Call your brother ……

Fun and avoid procrastination , It sounds like a good way ～

But some people have doubts about this method , Can we really find someone to supervise without delay ？

Today, let's have a look with Ben meow “ delay ” Psychoanalysis ！

01
What is procrastination ？

delay (Procrastination) It refers to when an individual can predict the negative impact of delaying something , Still choose to do it later .

Although we often say the word procrastination , But actually , stay DSM-V in , Procrastination is not a mental illness .

So , We call it procrastination .

It is worth noting that , If the negative emotions caused by procrastination are not adjusted in time , Serious cases can lead to depression or anxiety .

This has happened recently , Xiao He （ alias ） He was in a state of anxiety because he got up late （ Anxiety state ≠ Anxiety ）, A situation in which learning efficiency declines .

Fortunately, he went to the hospital for diagnosis and treatment in time , Did not develop into anxiety disorder .

Of course , According to Ben meow's observation , There are many students who are completing the tasks left by their tutors , There will be late procrastination ～

A small paper required by the tutor , I gave you two months to finish it .

But you always remember after playing for a month and a half , There are also small papers to be handed in , Another week , I still feel that it is still early .

When there are only three days left , Just started crazy coding , Write the first draft , And then repent , Why don't you make good use of your time .

At the time of submission , The tutor just wants to say “ I really appreciate , Tethered Q 了 ”, Then there was a fierce criticism .

But when the next mission comes up , The same rhythm , Not in “ To die ”, Is in the “ To die ” On the way ～

02
The mechanism that prevents us from accomplishing our task

So what's keeping us from accomplishing our task ？

Ben meow is an invincible little cute , From the perspective of brain science , Simply give us a meow analysis ～

The area that governs our decision-making is the prefrontal cortex , The information obtained by benmew shows , Prefrontal cortex is divided into ventral prefrontal cortex and medial prefrontal cortex .

The ventral and medial prefrontal lobes are responsible for functions related to risk and fear management , When you weigh the pros and cons in your mind , In fact, the ventral and medial prefrontal lobes are trying to help you make decisions .

The medial prefrontal cortex is involved in planning complex tasks and strategies , It can help us split a big goal into many sub goals , Step by step .

Simply speaking , ad locum （ Prefrontal cortex ） There lived a man at the helm Captain, It can help us make plans for the future .

Another part that will affect our decision-making , It is the limbic system .

It is shown in the data of benmew ,“ Through the connection with hypothalamus and autonomic nervous system , The limbic system is involved in mediating instinctive and emotional behavior , Its function is to survive and continue the species .”

A primitive man lives in the limbic system , His main goal is to be simple and happy .

In the minds of non procrastinators ,Captain Hardly affected by the interference of primitive people , Just like this. ——

Captain： The task at present is to complete the essay , I'll try to ～

The Humans ： Tiktok comes out again 《 Zhen Huan preach 》 The new stem of , Don't take a look ？ How about learning about Korean dramas ？ by the way , Recently I heard that sister Lang is also very good-looking ！

Captain： Tethered Q～ But I really don't want to be scolded by the teacher , Well, I haven't written many papers yet , I have to read a lot of literature .

The Humans ： ok ……

In the mind of the procrastinator ,Captain After 300 rounds of fighting with primitive people , Still lost ——

Captain： I must start writing my thesis this evening ！ Don't sleep if you don't finish the task ！

The Humans ： Really? ？ Don't you stay up late to see sister Lang ？

Captain： No , I swear, , Today we must start to study hard ！

The Humans ： Mr. , You are so passionate , For the sake of such hard work , Why don't you order a takeout to reward yourself ？

Captain： good , Order a takeout first ～

The Humans ： Don't you need a TV play for dinner ？ Let's take a look at sister Lang ！ by the way , You can have a look after dinner 618 What are the activities .

……

Under the fierce operation of primitive people , It's midnight 12 Much point .

The Humans ： sleepy , Why don't you sleep , It's not too late to learn tomorrow .

Captain：…… I must start reading the literature tomorrow ！

the second day , So again .

People are not saints , To err is human. ？ After all, the brain is sometimes beyond our control , Right ？

03
procrastination “ All men are mortal ”

To put it off , We can't just depend on ourselves , This is caused by survival instinct .

Ben meow will talk about “ delay ” Of evolutionary psychology , This is also closely related to the development of our brain cognitive nerves .

Here Ben meow has to mention a key word , Delayed gratification .

This is a very common term in our psychology textbooks , It refers to a choice orientation that is willing to give up immediate satisfaction for more valuable long-term results , And self-control demonstrated during the waiting period .

The opposite is instant gratification , I want to get what I want right away .

The edge system we mentioned earlier , One of its functions is self survival and species continuity .

Hundreds of thousands of years ago , People mainly live by hunting and gathering fruit , Those who can catch their prey have meat to eat , He who can gather fruit will not starve to death , Because of this survival instinct, this instant gratification gene has been preserved .

How are the genes that delay gratification preserved ？

This is because humans are social animals , And for better survival , Man began to make and use tools , People have also found that fruits and seeds can be grown , Raising animals can give them food to eat .

therefore , They work together , Some people go hunting , Gather fruit , Meet their survival needs in time .

And those who are not so strong stay in the tribe , farming , farming , This part of the human brain has developed in another way , Thus preserving the delayed gratification gene .

But since ancient times , The living environment is dangerous , Strong individuals are more likely to survive .

therefore , On the whole , More individuals with instant gratification genes survive .

therefore , The brain is constantly evolving , Will think that delaying gratification is a risky decision-making way , Could be life threatening .

therefore , It will allow primitive people of the limbic system to interfere Captain The decision , Enjoy pleasure in good time .

Have to say , Overcome instincts , It is not easy to fulfill the task of delaying gratification in order to grow up .

Divide by , There are many other psychological reasons that cause benmew and the earth people to delay .

such as , Cognitive behavioral therapist Pamela Wiegartz The doctor thinks , The reason why individuals procrastinate , It's because of the fear of doing too well and taking a lot of responsibility .

Doctor of American psychology Timothy Pychl The study found that , A child raised by authoritarian or strict parents , In adulthood , More likely to procrastinate .

psychologists Swanson Think , People for “ The future self ” Lack of understanding and empathy .

People may be more inclined to let themselves relax and happy now , Not the future self , It will produce “ Tomorrow is tomorrow ” Procrastination .

04
Self help guide

Since it is a self-help guide , Of course, benmew has to find a way for everyone ～

1. Accepting yourself , Give yourself self-care

Sirois and Fuschia According to the study , People who procrastinate are more stressed than those who don't , Some people don't start procrastinating , You will feel nervous .

People who procrastinate tend to feel more remorse 、 Guilt and constant self denial 、 belittle .

This creates a negative cycle , namely “ delay —— Self denial , remorse —— delay ”.

The premise of breaking this cycle is that we need to try to accept ourselves , Accepting yourself doesn't mean putting on a bad show , But accept your own good and bad , To love oneself , Let change happen naturally .（ in addition , Moderate procrastination can also help ！）

2. Big goals are decomposed into small goals

When we break down the big goal , It has become a small target , In this way, the difficulty of implementation is reduced .

also , Convert the long-term growth goal of delayed satisfaction into the short-term goal of short-term tangible results , In this way, you will have an immediate and satisfying incentive for your efforts , Will reduce procrastination .

3. Change irrational beliefs

As mentioned earlier, some people choose to delay because they are afraid of success or the pursuit of perfection , meanwhile , Others fear the consequences of failure and procrastination .

therefore , We need to find out what we are avoiding , Discover and change your irrational beliefs , Thus reducing procrastination .

4. Enhance your sense of reality about your future self

Psychologists' research confirms that , Anticipating the positive results in the future can encourage individuals to make more decisions that are beneficial to the future (Benoit et al., 2011).

therefore , In order to benefit our growth and development , We can imagine ourselves after completing the task in the future , Help us to enhance our understanding of the value of future tasks .

such as , When you are unwilling to finish your paper , We can imagine ourselves after finishing the paper carefully , The teacher's affirmation of us , The joy after the paper was published , It can even help us apply for the Expo .

Last , Ben meow still remembers the question we asked at the beginning , Can others' supervision change procrastination behavior ？

Certainly. , But it's not a long-term solution , The redeemed self cannot be called independent “ people ”.

Change procrastination , You also need to take the initiative to take that step .
reference ：

[1] Fengtingyong , Wangxueke & Suti .(2021). Cognitive mechanism and neural basis of procrastination . Progress in Psychological Science (04),586-596.

[2] Song Meige , Suti , Fengtingyong . (2015). A time oriented model of procrastination . Progress in Psychological Science ,23(7), 1216–1225.

[3] Swanson, A. (2016). The real reasons you procrastinate and how to stop.The Washington Post.

[4] Sirois, Fuschia M (2014). Procrastination and Stress: Exploring the Role of Self-compassion. Self and Identity 13.2, 128.

[5] Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure.Psychological Bulletin, 133(1), 65–94.

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