Procrastination vs. Carpe Diem Season 2 Episode 2

In this podcast, we'll review some of the research regarding causes of procrastination. We'll look at generalized procrastination and the spiritual aspects of seizing the day through Bartimaeus. We'll hear from guests on their perspective of procrastination and look at some solutions. We've got this!

SHOW NOTES:

Research: • Procrastination is linked to higher levels of stress and lower wellbeing (Jaffe, 2013; Stead, Shanahan, & Neufeld, 2010; Hairston & Shpitalni, 2016).

Specifically, according to Stead et al., “Anxiety and depression are positively correlated with self-report and behavioral measures of procrastination” (2010, p. 175).

Further, Hairston and Shpitalni (2016) link procrastination to negative affect and self-reported sleep disturbances.

According to Svartdal et al. (2018, p. 2) the adverse effects of procrastination include “increased stress, lower task performance, reduced wellbeing, regret and suffering, and risk of mental and physical illness.”

Rick Warren’s Devotional – Seize the Moment https://pastorrick.com/seize-the-moment/ Procrastination Blog https://positivepsychology.com/psychology-procrastination/

Causes of Procrastination:

1. Neuroticism Neuroticism is similar to worrying, trait anxiety, or negative affect, according to Steel (2007).

2. Impulsivity Impulsive people procrastinate, preferring to focus on desires of the moment (Steel, 2007)

3. Conscientiousness Conscientiousness includes variables such as distractibility (self-control), poor organization (structuring and planning one’s life), low achievement motivation (goal setting, enjoyment of performance), and a gap between intention and action (Steel, 2007)

4. Lack of self-confidence or low self-efficacy Stemming from a fear of failure, both low self-efficacy and low self-esteem are associated with procrastination (Steel, 2007).

5. Discomfort dodging (Task aversion) Discomfort dodging includes tasks put off “because some parts of it are associated with uncomfortable and, possibly anxious, feelings” (Knaus, 1979, p. 5).

6. Perfectionism In his 1979 book Do It Now, William J. Knaus included a chapter on the association between perfectionism and procrastination. He states perfectionism is unrealistic and linked to fear of failure. However, Steel, an expert in the field, gives procrastination less credit, citing, “procrastinators are actually less likely, not more, to be perfectionists” (2007, p. 81).

Skills: Ideas for getting started:

1. THE FIVE-MINUTE RULE. Do something you’re avoiding for five minutes – if you hate it stop. Chances are once you get started you’ll be good to go. Mary Poppins sang a song “Once begun is half done"

2. VISUALIZATION – Image successful completion of the task. Weird you say? Professional athletes, CEO’s, and many successful do visualization on a regular basis.

STEPS 1. Think of a past behavior or conflict that ended in disappointment. We’ll use procrastination for this visualization.

2. Understand that, under the circumstances, you handled it the only way you could. (grace)

3. Think, “How could I have handled this with the wisdom I have now?”

4. Now, think back to that same situation. Immerse yourself in it as if it is recurring, using all of your senses. Be as specific as possible. This time, imagine yourself behaving masterfully. Seizing the day and starting on that project or communication.

5. Congratulate yourself for programming your own future.

3. MINDFULNESS In Unwinding Anxiety (2021), Judson Brewer discusses procrastination and the worry loop that leads to procrastination. He describes the standard habit loop as trigger, behavior, result.

 

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