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do you know someone who procrastinates
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yeah maybe it's a friend
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A co-worker family member maybe it's
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somebody you see when you look in the
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mirror
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but that's okay because everyone
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procrastinates at some point right
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in fact
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the research suggests that almost one in
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four people procrastinate on a fairly
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regular basis
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and the rates are even higher amongst
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college and university students
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with 50 yes that's five zero fifty
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percent procrastinating regularly and
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eighty to ninety five percent doing so
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occasionally
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now because procrastination is so common
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we tend to be very light-hearted about
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it
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oh listen to that podcast or read that
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book on procrastination
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later
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what's the harm right it's just delay
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well actually procrastination is not
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your garden variety run-of-the-mill
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delay
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it's a particular form of delay that by
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definition is harmful
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now researchers like myself Define
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procrastination
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as a type of delay
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that is voluntary
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unnecessary and involves an important
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task that you intended to do
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but you put this task off despite
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knowing that it's going to have harmful
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consequences for yourself and others
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people are often surprised to learn just
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how debilitating and harmful
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procrastination can be
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now if you procrastinate managing your
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finances or completing your academic or
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professional work dealing with
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relationship issues or managing your
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health and well-being yes you can expect
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to have some negative consequences in
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those areas
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but what we often don't consider is the
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collateral damage of procrastination
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take for example Tom's story
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now Tom was a well-read highly educated
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add a bit of a perfectionist
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despite this Tom struggled with
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procrastination in his work and in his
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life
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he would put off some small task but
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then this would snowball into him
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scrambling to trying to meet but often
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miss important deadlines
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eventually this pattern of
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procrastination
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would cause irreparable damage
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to his work projects his co-workers and
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his prospects for advancement
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the stress from constantly chasing and
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missing deadlines
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quitting three different jobs
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trying to be but failing to be a
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published author eventually caught up
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with Tom and his partner
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unfortunately at age 47
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Tom died from cancer
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to his partner Tom left a legacy
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of Unfinished books
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and a deep sadness for knowing that his
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procrastination was never effectively
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addressed
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procrastination stole from her quality
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time she could have had with him had he
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not been consciously focused on chasing
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missed deadlines
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or worrying about unfinished tasks now
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sadly Tom's story is actually consistent
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with much of the research on the toll of
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procrastination
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in our research we found that
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procrastination has reputational damage
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people don't like working with others
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who procrastinates they see them as
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unreliable
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but that's not all
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in one study of over 22 000 U.S
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employees those who chronically
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procrastinated
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had greater employment instability and
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lower annual incomes
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in fact for every mean one point
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decrease or sorry increase in
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procrastination
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annual income went down by 15 000 US
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dollars
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that's about 12 000 pounds a year
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okay so research by myself and others
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over the past 20 plus years has also
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found that procrastination is associated
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with poor physical and mental health
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people who chronically procrastinate
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they tend to have poor Sleep Quality
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they practice fewer healthy behaviors
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and they also report having a greater
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number of physical ailments despite
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making fewer medical visits
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they have higher levels of depression
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Stress and Anxiety
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now one study of over 750 people
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I found that people who chronically
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procrastinated were at greater risk for
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having poor heart health
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for every one point increase on a
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measure of chronic procrastination
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the risk for having cardiovascular
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disease or hypertension increased by 63
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percent
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and this was after accounting for a
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number of different social and
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demographic factors and personality
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factors that are known to predict poor
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heart health so if it's so harmful then
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why do people do it
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now many people think that it's about
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laziness or poor time management
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something looks like the crowd cross
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Nation doesn't mean that it's a Cause
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when it comes to cross Nation
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appearances are very deceiving
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okay so when we're procrastinating it
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looks like we're wasting time and not
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managing that time well because we're
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not meeting deadlines
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but poor time management is actually a
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symptom of procrastination not a Cause
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and so if we only treat symptoms that
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underlying cause is going to remain
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procrastination isn't about laziness
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either
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right when we feel lazy we don't feel
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like doing anything at all
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good no energy
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but when people procrastinate they often
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get very busy with a number of
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non-essential tasks
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such as completely cleaning and
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reorganizing the kitchen or the office
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curating their digital music library or
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even advertising their spice rack
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they'll do anything but fat task that
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needs to be done okay so if it's not
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laziness and it's not poor time
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management then why do people
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procrastinate
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from a psychological perspective
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all behaviors have an origin story
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for procrastination that origin story
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focuses on emotions
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and specifically negative emotions and
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an urge to cope with them through
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avoidance
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so one writer I spoke to
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he confessed to me that he really didn't
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like cleaning at all
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but when he was a student if he had an
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exam coming up that he was stressed
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about cleaning his flat from top to
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bottom became his go-to activity instead
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of studying
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why
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because it made him feel productive not
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lazy
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it gave him relief from his exam stress
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and from his feelings of guilt and shame
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about not studying
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his procrastination was not a character
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flaw
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it was the only way he knew how to
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manage his exam stress
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so what this illustrates then is that
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procrastination is about poor mood
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management not for time management
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now this makes sense if we look to below
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the surface of what appears to be
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procrastination for somebody not getting
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things done or wasting time
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and view procrastination from the lens
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of psychological science
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when we do so it becomes very clear
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why emotions are Central in
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understanding whether somebody both
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starts to procrastinate and whether
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they're going to continue to craft Aid
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as well okay so how do we get started
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with procrastination well
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procrastination starts when we have a
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task that's aversive unpleasant right
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but we have to do it
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and
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we use procrastination then as a way to
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get relief from those negative emotions
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associated with the task
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so procrastination is not necessarily
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about avoiding a task it's actually
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about avoiding the negative emotions
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that we associate with a task
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okay so you've got this thing to do and
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it's really stressful and you're really
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concerned about it but you just don't
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feel like you can manage those feelings
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right now so what do you do you take
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that task
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you put it aside and you get immediate
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relief mission accomplished you've just
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coped with those negative emotions by
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procrastinating
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it's quick it's easy and it works at
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least for a little while
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okay so can you think of a time when you
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had a task to do
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that you felt really uncertain about
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maybe it was something that you hadn't
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done before or something that you had
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very little guidance on
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and you may have started out sort of
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imagining okay
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what's this task going to be like
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and you started thinking of it being a
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really stressful and time consuming and
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frustrating and the more you thought
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about what you thought the task might
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actually be
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the more worked up and worried you got
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about it so much so that you wanted to
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do anything but that task
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so you procrastinated
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but then later
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you actually did get around to doing the
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task
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discovered that in reality it actually
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wasn't that time consuming or
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frustrating or difficult at all
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in fact you may have even enjoyed it
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you see when we make emotional mountains
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out of mole Hills
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we're more prone to use procrastination
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as a way to get relief from that
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now people will make emotional mountains
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out of mole Hills mainly because we're
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just not very good at predicting our
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future emotional states
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numerous Studies have shown that people
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tend to overestimate how bad they'll
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feel when they're in a challenging
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situation
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and for some people
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that faulty of emotional forecasting can
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be a precursor to procrastination
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okay so once somebody started to
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procrastinate they're also at more risk
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for continuing to procrastinate
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when you use procrastination to manage
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your mood you're actually rewarding that
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procrastination Behavior
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and because we tend to repeat behaviors
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that we are rewarded for this can easily
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feed into a cycle of procrastination
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the problem is that your relief you get
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from procrastinating doesn't often last
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it's soon replaced by feelings of guilt
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shame and self-blame for knowing that
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you let yourself and others down
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these types of negative thoughts and
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feelings though don't actually motivate
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you taking action
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research is found as all they do is
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layer on an extra layer of negative
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emotions to a task that you're already
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dreading doing which will only increase
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the chances that you're going to
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continue to procrastinate okay so how
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can we help ourselves and others
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navigate the emotional landscape of
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procrastination without getting lost in
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a cycle of
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guilt and shame and further
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procrastination
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if you're the one procrastinating
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it might be easy to think oh I'll just
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downplay that my procrastination make a
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joke about it right
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but that won't make the damage to your
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reputation self-esteem relationships or
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health and well-being go away
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procrastination is harmful
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if it's somebody else is procrastinating
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you may be tempted to come down hard on
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them and think that letting them know
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just how harmful the procrastination is
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to you to others and themselves might be
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a way to get them to stop
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but all that's going to do is make them
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feel worse about themselves and the
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tasks they're procrastinating and
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therefore procrastinate more
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instead we need to find ways to diffuse
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the negative emotions and break the
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cycle of procrastination
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so one evidence-to-based approach for
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reducing procrastination is to view our
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tasks from the lens of meaning
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when we view our tasks as meaningful and
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asking ourselves why is this valuable to
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me how is it important what will I learn
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about myself from doing this task
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it helps dial up our positive feelings
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about the task as well as reduce the
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some of the negative motions we have and
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give them more context
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counter-intuitively
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being compassionate and forgiving to
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ourselves and others when we
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procrastinate are also effective
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strategies for reducing procrastination
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both of these approaches reduce the
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negative emotions we have both about
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ourselves and our procrastination
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now you might be thinking this is like
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giving people a free pass for when they
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procrastinate
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it's actually not at all
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when we're forgiving and compassionate
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we acknowledge and accept that people
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are suffering when they're
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procrastinating and that we're human and
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we all make mistakes
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where we're self-compassionate we remind
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ourselves that we're not the first
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person to procrastinate nor will we be
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the last
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but more importantly the research shows
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that being forgiving and compassionate
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in response to procrastination is
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actually effective for reducing
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procrastination and boosting people's
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motivation to improve themselves and
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reach their goals
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so if we want to find Sustainable
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Solutions
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to reduce our own and others
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procrastination we need to stop buying
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into the myths of laziness and other
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character flaws that only serve to make
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us feel worse and procrastinate more
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we need to accept the procrastination as
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harmful on many levels but then be
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forgiving and compassionate
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only then can we help others and
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ourselves get that task done
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reach our goals and reduce the
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collective toll of procrastination
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on our physical social and mental
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well-being
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thank you
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[Applause]
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[Music]
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[Applause]
26349
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