The Many Types of Procrastination
A complete lot can arrive when someone settles right down to start a task. Procrastination, the act of delaying the completion of an activity, is really a common response when 1 is confronted with a multi-step or challenging job.
The thought “I can’t do that” can in fact have several meanings. It could be helpful to examine the event of this thought to be able to take the very best action. The idea “I can’t” might be linked to confusion as to how to begin a task, insufficient skill to complete the duty, concern with how the final product could be evaluated, or attempting to avoid uncomfortable feelings as you engages in the duty.
The Cognitive Model Put on Procrastination
In cognitive-behavioral therapy (CBT), the partnership between thoughts, emotions, and feelings is discussed frequently. Research shows that people with social anxiety have higher degrees of perfectionism and experiential avoidance, which can explain the event procrastination (Buckner, Zvolensky, Farris & Hogan, 2014; Ferrari, 1991; Flett, Blankstein & Martin, 1995). In this sense, procrastination can work as a behavior in order to avoid uncomfortable internal experiences, of one’s actual capability to complete the duty itself regardless.
Short-Term Gain, Long-Term Discomfort
Behaviors are maintained because of their short-term consequences often. This means that what goes on rigtht after a behavior often determines if we have been more likely to perform that behavior again. If the event of procrastination serves to supply a temporary sense of rest from distressing thoughts and uncomfortable feelings, the behavior may very well be reproduced in similar future situations. However, this behavioral pattern often results in the anxiety increasing over people and time looking for a different, and more effective, method of approaching challenging tasks.
Changing the Design of Procrastination
It is important to learn that responses to thoughts, feelings, and behavioral urges aren’t fixed. Learning other ways of giving an answer to these patterns can in fact change these behavioral designs and result in more desired outcomes later on.
Developing New Romantic relationships with Emotions
Many people react to uncomfortable emotions by attempting to ignore unknowingly, prevent, or invalidate the emotion. Labeling and observing emotions could be a new experience for most people. Indeed, research implies that affect labeling and psychological experiencing are two helpful means of responding to uncomfortable feelings (Burklund, Craske, Taylor, & Lieberman, 2015; Lieberman et. al, 2007; Torre & Lieberman, 2018).
Developing New Associations with Thoughts
Evaluating one’s ideas and mindset is one method to change this pattern. Furthermore, you can evaluate if their thoughts are in fact facts. Different ways of changing one’s relationship with negative ideas include labeling the idea (“I just had the idea that…”) or visualizing the idea passing such as a cloud in the sky.
Developing New Human relationships with Behaviors
Responding successfully to one’s behavioral urges are a good idea also. In terms of procrastination, fear can be an emotion that’s present often. But fear doesn’t need to be in charge. It is very important acknowledge that one may both feel scared and take part in a challenging (yet safe) job. Doing the contrary of the action urge connected with an emotion is often a good way of both changing behavioral styles and learning new details (Linehan, 2014).
Buckner, J. D., Zvolensky, M. J., Farris, S. G., & Hogan, J. (2014). Public panic and coping motives for cannabis make use of: The influence of experiential avoidance. Psychology of Addictive Behaviors, 28(2), 568-574. https://doi.org/10.1037/a0034545
Burklund, L. J., Craske, M. G., Taylor, S. Electronic., Lieberman, M. D. (2015). Changed emotion regulation capacity in sociable phobia as a functionality of comorbidity. Sociable Cognitive and Affective Neuroscience, 10(2), 199-208. doi:10.1093/scan/nsu058
Ferrari, J. R. (1991). Compulsive Procrastination: Some Self-Reported Features. Psychological Reports, 68(2), 455-458. https://doi.org/10.2466/pr0.1918.104.22.1685
Flett G.L., Blankstein K.R., Martin T.R. (1995) Procrastination, Negative Self-Evaluation, and Stress in Anxiety and Depressive disorders. In: Procrastination and Task Avoidance. pp 137-167. The Springer Series in Public Clinical Psychology. Springer, Boston, MA
Lieberman, M. D., Eisenberger, N. I actually., Crockett, M. J., Tom, S. M., Pfeifer, J. H., Method, B. M. (2007). Putting emotions into phrases: Affect labeling disrupts amygdala action in reaction to affective stimuli. Psychological Science, 18(5), 421-428. doi:10.1111/j.1467-9280.2007.01916.x
Linehan, M., M., (2014). DBT Training Manual. NY, NY: The Guilford Push.
Torre, J. B., & Lieberman, M. D. (2018). Placing Feelings Into Words: Influence Labeling as Implicit Emotion Regulation. Emotion Review, 10(2), 116-124. https://doi.org/10.1177/1754073917742706