Insights from ‘Solving the Procrastination Puzzle’ by Timothy Pychyl Flashcards
What is the effect of procrastination on mental and physical well-being?
Procrastination negatively impacts mental and physical well-being, leading to guilt, stress, poor sleep, bad eating habits, stomach aches, headaches, and even a correlation with heart disease.
True or False: People procrastinate because they believe their future self will feel more capable of doing the task.
True
Name the two main reasons people procrastinate, according to Timothy Pychyl.
The future self forecasting fallacy and the mood enhancement effect.
Fill in the blank: Procrastination bias occurs because people value their _____ emotional state over a future emotional state.
current
Where does the urge to avoid tasks start in the brain?
The amygdala
What does the ‘L’ in the L.E.A.R.N. method stand for?
Label the emotion leading to procrastination
Describe the first step in the L.E.A.R.N. method to combat procrastination.
Label the emotion leading to procrastination by identifying it, such as ‘This is anxiety’ or ‘This is overwhelm,’ which reduces amygdala activity.
How can slow exhaling counteract procrastination?
Slow exhaling activates a parasympathetic response that counteracts the fight-or-flight response.
True or False: Resisting uncomfortable emotions can shorten their presence.
False
Describe how ‘noticing’ helps in managing procrastination urges according to the L.E.A.R.N. method.
Noticing involves searching the body for the source of procrastination, encouraging curiosity and reducing avoidance.
What is an anti-procrastination intention?
An anti-procrastination intention is a ‘when-then’ statement that sets a specific action in response to a cue, helping to reduce resistance to starting a task.
Fill in the blank: The W.O.O.P. method stands for Wish, Outcome, Obstacle, and _____.
Plan
How does the W.O.O.P. method help overcome procrastination?
The W.O.O.P. method motivates action by setting a clear wish, visualizing a positive outcome, identifying obstacles, and creating a concrete plan.
Provide an example of an anti-procrastination intention using a ‘when-then’ statement.
Example: ‘When I hear my calendar notification for studying, I will open my notes and review for five minutes.’
How does imagining a positive outcome destroyed by procrastination affect motivation?
It can motivate action by creating a desire to avoid the negative impact of procrastination on achieving a rewarding outcome.
