A 3-pronged, science-backed fix for procrastination that addresses the real root of the problem: your emotions (via zapier)
The key insight from the recent research is that"giving in to feel good" isn't about willpower or forcing yourself to do something you hate; it's about managing your emotions so they don't get hijacked by your inner critic.attempted to tease apart the relationship between procrastination and emotion. Researchers measured 214 undergraduates on procrastination scores as well as various measures of depression, mindfulness, rumination, and self-compassion.
Or maybe you don't beat yourself up. Maybe you just hang your head and feel guilty for the work you've put off. But feeling guilty is no better."Guilt is a dissonance thermometer," Pychyl explains."You've got a conflict between your intentions and your actions. You intended to do this thing, that's what you said yesterday, but now you're saying 'I'm not going to do it.
found that procrastination is"associated significantly with negative automatic thoughts in general as well as automatic thoughts reflecting the need to be perfect." In both studies, this highly self-critical mindset created and perpetuated the problem of procrastination. The second idea, which comes from more traditional psychology, is that our emotions can't be pushed aside or ignored. So when we have a strong aversion to getting our work done, we can't ignore this feeling.
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