Delaying the trap -how easy is it usually, how crazy when you catch DDL

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Delaying the trap -how easy is it usually, how crazy when you catch DDL

Tone

"Oh, the last period is coming, and the task has not been completed yet!" You must be familiar with this scene.

Facing the task, I want to perform well, but I did not do it. In the process, accompanied by anxiety, annoyance, and self -blame, the final deadline arrived.

This is a problem behavior that delays, we delayed or delayed when performing tasks and decisions. When I get the task, I want to complete it well. At the same time, the villain in his mind began to fight -rational saying: Do it quickly, think deeply, query the information; emotional saying: so troublesome, anyway, there is time to do something else ... ... Psychoanalysis Master Freud compares this endless conflict between impulse and rationality as "horse and riding model". Malaysia represents our internal impulse, while the riders represent reason and control. Facing the mission, Ma wants to escape, choose relaxed and freedom, and the rider must carry pressure on the goal. However, the goal of riding often is not clear enough, and there are many interference. These interference is the cause of delay.

What causes delay? We can talk about two aspects of internal motivation and external reasons.

Internal motivation

The internal motivation for us to delay behavior can be roughly divided into three types, namely self -setting resistance, avoiding failure, and perfectist tendencies.

The first is self -setting resistance. When the task is difficult to achieve the goal perfectly, it can be attributed to the external reasons such as "too hasty time" and "inadequate preparation". In this way, it maintains its own value and maintains self -esteem. If the task is done very well, you can also take the opportunity to prove that your ability is strong and improve your self -esteem.

Then avoid internal motivation to fail. Because of fear of getting bad negative results, you are unwilling to do it. If you don't face it, you can avoid the failure of the upcoming failure. This is a temporary self -protection method.

Finally, the tendency of perfection. People with high tendencies in perfection seem to be more likely to delay. Because they will set high goals and requirements for themselves, they are unwilling to do it when they can achieve their goals without being able to achieve their goals. In order to achieve the perfection in my heart, it is necessary to prepare adequate preparations and formulate a perfect plan, and the results have led to delay. We often have this experience. We want to complete the task well, so I always want to find the exclusive time of the big piece, but this "large -piece exclusive time" is not until the end, so I did not start.

It is not difficult to see that the three delayed internal motivations are often interconnected and influential. People who like delay often do not want to complete the goals, but do not underestimate the inner entanglement of the delayer.

External causes

In addition to the delayed internal motivation, external factors also affect the progress of our work. Specifically, whether the task itself is interesting and whether it is in line with your own interests, it will also affect delay: when you are a task that you are interested in and interesting, it is not easy to cause delay.

On the other hand, the more the temptation of the task, the easier it is to delay. We often have such experience to complete a job. As a result, we were tempted by the mobile phone around us. I only wanted to brush for a while. As a result, I couldn't stop being seduced by fresh content. It's right.

The benefits of delay

Is there no positive impact on procrastination? There is a type of person who can inspire the "small universe" in their bodies, and inspiration is constantly inspired by high pressure. Such people seem to prefer to work under pressure. Time pressure can bring unexpected work efficiency and creativity, so they took the initiative to choose to delay. This is called "active delay".

Although procrastination does not mean that there is no benefit at all, don't delay the right thing because of too dragging.

Solution to delay

Understand the pursuit of a comfortable mood. In the face of unfinished tasks, it is normal to produce stress and anxiety. To accept this emotion, allow yourself to act with anxiety. Moderate pressure can also promote the completion of the task. Do not do something else to relieve anxiety in order to divert your attention. This kind of escape mission will exacerbate procrastination and lead to more anxiety, so it is caught in a vicious circle of "procrastination to relieve anxiety and anxiety exacerbates delay".

From the perspective of riding, we must establish correct rational cognition. To clarify the goals, do important and urgent things first. Don't be afraid of failure, recognize yourself at the same time, avoid rigid perfectionism. Use the fragmented time and start from one by one, so that you can "stabilize to a thousand miles". After all, completion is much more important than perfect.

"Four words" and "3 numbers": Four words are standing-carving-line-movement. Don't think too much, think about less, and don't give the horse and the rider's conflict. At the beginning of the preparation, the countdown is 3: 3-2-1, and act immediately when counting to 1. As large as working tasks, you can try this method if you dragged without sleeping or lazy.

We often say that rational and sensuality is a war. The ultimate goal is to "defeat ourselves", but it is easy to overcome ourselves. A good rider must understand your horse and guide it with your own wisdom and rationality. Learn to compromise with yourself in a timely manner and take advantage of the trend. Complete the task "Starting from 5 minutes": "Do 5 minutes" with yourself to reduce predictable pressure, but it helps to achieve the goal. Once you really start to do it, you will find that the actual situation is not as bad as possible, so it is easier to continue. You can also set a reward mechanism for yourself, disassemble the task into a phase goal, and the small goal achieves a small encouragement. There are almost no delay in personnel, and few people never delay. Tore off the "procrastination" label on your body, say goodbye to it. From now on, I am ready, are you ready?

refer to:

[U.S.] William Knaus

Gu Fan: Delay research and progress in China Health Psychology Magazine 2013

The article is produced by the popular science China-Starry Cultivation Plan. Please indicate the source for reprinting

Edited by the popularization of popular science China

Content comes from: Chinese Psychological Society Psychology Popularization Working Committee

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