Why you procrastinate even when it feels bad

TED-Ed

TED-Ed

5 min, 46 sec

The video explains the psychological mechanisms behind procrastination and offers strategies to overcome it.

Summary

  • Procrastination is characterized by avoiding tasks without good reason and expecting negative outcomes from this behavior.
  • The amygdala's threat response to challenging tasks can overpower rational long-term thinking, leading to procrastination.
  • Negative emotions associated with a task can trigger procrastination, especially among those who struggle with emotion regulation or self-esteem.
  • Procrastination can lead to anxiety, depression, and stress-related physical ailments, but it temporarily reduces stress, reinforcing the behavior.
  • Strategies to combat procrastination include breaking tasks into smaller parts, journaling, removing distractions, and practicing self-compassion.

Chapter 1

The Procrastination Dilemma

0:07 - 36 sec

The video opens by illustrating a common scenario of procrastination and posing the question of why it happens.

The video opens by illustrating a common scenario of procrastination and posing the question of why it happens.

  • The scenario depicts realizing a report is due and choosing to procrastinate by cooking or watching YouTube instead.
  • The video questions why we procrastinate even when we are aware of its negative consequences.

Chapter 2

Defining Procrastination

0:44 - 27 sec

Procrastination is distinguished from responsible time management and is linked to expected negative outcomes.

Procrastination is distinguished from responsible time management and is linked to expected negative outcomes.

  • Procrastination involves avoiding tasks we intend to do for no valid reason, against our better judgment.
  • It's an irrational behavior since it's known to result in harm to oneself.

Chapter 3

Psychology Behind Procrastination

1:10 - 55 sec

The psychological response to perceived threatening tasks is explained as a root cause of procrastination.

The psychological response to perceived threatening tasks is explained as a root cause of procrastination.

  • The amygdala's response to a challenging task is similar to a threat, triggering a fear response and leading to avoidance.
  • The fight, flight, or freeze response can cause one to choose less stressful tasks over the one causing anxiety.

Chapter 4

Procrastination and Negative Emotions

2:05 - 47 sec

The video discusses how negative emotions around a task increase the likelihood and the intensity of procrastination.

The video discusses how negative emotions around a task increase the likelihood and the intensity of procrastination.

  • Tasks that elicit feelings of dread, incompetence, and insecurity are more prone to be procrastinated on.
  • Procrastination increases the perceived difficulty of a task, making it harder to start.

Chapter 5

Who is More Likely to Procrastinate

2:51 - 57 sec

Certain individuals are more prone to procrastination due to emotional regulation difficulties or low self-esteem.

Certain individuals are more prone to procrastination due to emotional regulation difficulties or low self-esteem.

  • People with emotional regulation issues and low self-esteem are more susceptible to procrastination.
  • Procrastination is commonly misunderstood as laziness, but it can also stem from caring too much and fearing failure.

Chapter 6

Consequences of Procrastination

3:48 - 30 sec

The video highlights the negative impacts of frequent procrastination on mental and physical health.

The video highlights the negative impacts of frequent procrastination on mental and physical health.

  • Procrastination can lead to anxiety, depression, shame, and stress-related physical problems.
  • Procrastination's temporary stress relief reinforces the behavior despite its long-term damage.

Chapter 7

Breaking the Procrastination Cycle

4:18 - 1 min, 3 sec

The video suggests strategies to overcome procrastination by addressing negative emotions and practicing self-compassion.

The video suggests strategies to overcome procrastination by addressing negative emotions and practicing self-compassion.

  • Contrary to past beliefs, strict discipline might worsen procrastination by adding negative emotions to the task.
  • Reducing negative emotions through task segmentation, journaling, removing distractions, and self-compassion can help stop procrastination.

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