Lead:
Yesterday I saw a question post on knowing : sounds like a simple question, but I really think about it before opening my mailbox, especially NetEase mailbox , and I often enter the password page. I ran away, maybe 90+ unread, and most of them are a mixture of advertising emails, homework feedback, class notifications, etc. The results of the last semester are all out, and the feedback the teacher gave me has not been read yet. In addition, this semester is extremely delayed. For 90% of the classes, I neither know what the teacher is doing, nor do the teacher know what I am doing, nor do I know what I am doing. The above thoughts before opening the mailbox, but I still dare not open the mailbox, and I expect to have several hours of ideological work. Any suggestions everyone?
I am very clear about the importance of what I want to do to myself, and I still involuntarily evade and delay all work, even if I find that it is very simple once I start, but I still won't start. The phenomenon of procrastination has now become widespread. From the old to the young, the problems of the general public are only different in severity. Procrastination is not a big problem. In fact, it has caused a lot of trouble to study and life. We can see people who were resigned because of delays, missed good jobs because of delays, and people who were suspended because of delays abound.
1
In his "Procrastination Psychology 2", the Canadian PhD in Psychology divides the procrastinators into three types:
3span strong26strong26span . Xiao Yang, a junior high school girl, rushed to various tuition classes on weekends. She was late every time for tuition, sometimes even half an hour late, which made the tuition teacher very angry and said that she would stop her class for a week. Yang Ying told me that he herself was also very wronged. Every time she encountered a traffic jam, her stomach was not good, and she had diarrhea after going out. It is true that these emergencies mentioned by Yang Ying are all possible, but it is understandable that others think it is understandable to explain this reason.But if you use this reason for the second time, you will find that you are dealing with the incident, why don’t you consider these things within the scope in advance, why always these can be reasons, then there is only psychology, in Yang Ying's psychology I am repulsive of cram school, and I am unwilling in my heart. I can always taste some reasons for delaying time in my subconscious, so I don't face it. I think it’s useless to make up, and it’s useless to make up for such a long period of time, but there is no effect. I have low expectations for tuition, and I can’t see any progress.
has a low sense of value
Zhu Lin is an employee of the company, responsible for the cost audit work. His work is staring at the computer in a daze. The construction party urges the audit list, knowing it, but writing to the computer Nothing came out, so I typed out a few words and deleted them again. Looking at the review items one after another, the leaders have urged them to talk to them. Still can't come out.
Impulsive type
Small advancement, junior year, and drop off courses every semester. Because every time he doesn't review it until the day before the exam, he really won't be able to enter the book until the last day. But it was the last day and I couldn’t finish it, and then started anxiety. For a long time, he felt that he was a waste, but every time he took the make-up exam two or three days in advance, he could go through the review with special hard work. Why can't you review for a day or two before regretting the final exam?
Procrastination is so annoying, what causes our procrastination? In science, part of the real reason for the delay is genetic, and a larger part is affected by the environment.
Procrastination equation : Expectation *Sense of value/impulse* to postpone.
The factors that determine procrastination are our expectations for the benefits of the task, the degree of self-confidence that is the sense of value, and the urge to resist the temptations around us.Take the graduation thesis as an example. Whether a student's thesis gets an A or B grade is the expected value. The arbitrariness is relatively large. Whether the essay can get A or B is determined by the rating teacher instead of the actual level, then his expectation is not high. If the student’s self-confidence in the difficulty of completing the paper is the value, write the paper Will it resist all kinds of temptations, such as using vibrato, chasing drama, etc.? The longer the paper submission time, the easier it is to delay or postpone.
2
How do we apply several key engineering factors to deal with procrastination? The book "Procrastination Psychology 2" gives out the method of coping:
1. adjust expectations and increase self-confidence.
First, find the golden balance between pessimism and optimism.
Looking for the golden point of optimism and pessimism. You can't be blindly optimistic or too pessimistic about the change. If you are blindly optimistic, it is easy to think things too simple. Once you encounter difficulties, you can easily give up. If you are too pessimistic, there is no motivation to change. So we need to find a balance between optimism and pessimism, that is, we can consider the difficulty of change, and we can be confident that we can achieve our goals through hard work.
Secondly, admit to procrastinating addiction . We need to accept this cruel fact.
⊙Take some time to observe how you persuade yourself to get out of business. Keep a procrastination diary to track your procrastination habits.
⊙ Realize that your biggest problem is your weak willpower, and you always try to deceive yourself by "not taking this as an example".
⊙ Realize that the first delay will bring countless subsequent times.Once this happens, you are far from taking the first step .
Again, the wish realization method .
If you believe in "creative imagination", you must continue your fortune without stopping your actions, expand your imagination of the future, and then return to reality. You can use the following steps to imagine:
⊙ Sit down in a quiet place and sort out your thoughts. Think about what life you want is like.
⊙Focus on a certain aspect of ideal life and find a sure breakthrough, which can be about relationships, work, family, or health.
⊙ Regarding this goal, imagine to your heart's content and make yourself yearn for it. You can write a diary or just think attentively.
⊙ Make a psychological comparison between this ideal and your current situation. Concentrate on thinking about the gap between the two.
⊙After the psychological comparison, if you are still optimistic, you will be more motivated to pursue your goals. When you start to try to bridge the gap between ideal and reality, the procrastination disappears.
Finally, hope for the best and prepare for the worst action points.
When we encounter difficulties and setbacks are inevitable, don't waver lightly, the following is to inject some pessimistic factors that will not have a negative effect on you during our battle with procrastination.
⊙ Consider what will interfere with your goal. Learn from the lessons of the past and get advice from the experiences of those who have come. For example, take a look at these experiences on the procrastination forum.
⊙ List your usual forms of procrastination and put them where you are working. Avoid these predictable risks. For example, if you are easily disturbed by text messages, turn off your phone before working.
⊙ Make a disaster response plan early. If you can’t keep going and don’t want to go to the gym, what are the emergency measures? You can talk to a friend and ask him to work harder for you; you can also consider hiring a personal trainer to get you back on track.
⊙If you find that you are no longer active, start your response plan! Reduce the degree of distraction and shorten the time of distraction .
Second, reset the value
Design the goal as the action point of the game .
No matter who it is, if you think something is particularly boring, you want to procrastinate. Daily documents, various income and expenditure reports, and endless requests for data are all boring and meaningless. But boredom is not the attribute of any job, as long as we change it to our view, anything can become much more interesting. The more challenging your tasks, the less bored you will be. To design a game you are very simple, only your experimentation and imagination limit the rules. For example, when you are competing with colleagues, you can treat almost all tasks as a "see who completes first or "see who does the most" competition." If you want to challenge yourself, then you can try to spend less time Complete the task.
, go with pain and joy.
Take time to recognize and reward your progress. Although the ultimate success itself will make hard work a kind of enjoyment, now you can do it yourself and add a little fun to your work.
⊙ Make a list of rewards you can give yourself. For example, praise yourself, buy some small things, go out for a night, etc.
⊙ Promise to yourself. The content of the promise includes, once the task that you have been avoiding is completed, you will Will get these rewards.
⊙ Find ways to make the task relatively enjoyable. For example, listen to music, drink a small cup of special coffee, or work with friends.
⊙ Make sure these ways to make the task more enjoyable ( For example, find a work partner) will not overwhelm the host, beyond the scope of work.
Third, tame impulse. This item is the most important. In the weak-willed bad habits, there is always the shadow of impulse. Impulse is like a child in our heart, crying for that candy, it's going to be needed soon.
Three ways to face temptation . After confirming the temptation, you have three options to deal with them: Desperate, Satisfaction, and Poison Dafa.
⊙ : Make sure the temptation is beyond your reach, at least as far as possible. For example, delete your video game or disconnect the network, remove the battery of your handheld computer.
⊙Satisfaction: Before your needs become extremely strong and distract you from work, unplug the TV to give them basic satisfaction. Ironically, if you put leisure and entertainment first on the to-do list, you will work harder!
⊙ Poison Dafa: Add barriers to your temptations and make them lose their appeal. For example, if you are on Douyin, how much do you pay to your friends. Others betting with money will prevent you from succumbing to temptation, basically everything can use this trick .
Let concentration bring efficiency
Distraction is the main cause of procrastination. Therefore, learning how to effectively deal with distractions is your compulsory tan. You need to derogate, eliminate or abstract away the factors that tempt you.
⊙ Use implicit sensitization to depreciate the choices that seduce you, imagine them becoming disgusting, or imagine the catastrophic consequences of procrastination. The more vivid you imagine the process of defacement or disaster, the more effective this technique will be.
⊙When you encounter temptations that distract you, focus on their most basic elements. For example, a three-layer chocolate cheesecake can be interpreted as a mixture of fat and sugar.
⊙If possible, please completely eliminate the factors that can cause you to be distracted.Getting the work environment out of chaos can help you do this.
After purifying the work environment, replace the original distracting elements with meaningful information or images that remind you "why work". For some people, putting a picture of a loved one on the table is effective. Separating work and entertainment spaces as completely as possible can strengthen the elements that stimulate work.
Concluding remarks:
In any case, only if we admit that we have limitations and always take this argument to adopt suggestions, we can turn the page of irrational procrastination in life.
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