iProcrastinate Podcast

Does evaluation threat help or hinder our procrastination? It depends!

Fri, 27 Nov 2009 19:35:00 GMT

This week, after discussing some very important listener feedback, I summarize a study about evaluation threat and its effects on procrastination. The results may surprise you. Whether or not high evaluation threat makes you procrastinate more (which is what we typically might think) depends on whether you're high or low on trait procrastination.

You can find my original blog posting about this topic on my Psychology Today "Don't Delay" blog (including the reference for the study if you're interested in reading it yourself).

If you want to learn more about procrastination, see procrastination.ca.

Guilt and our strategies to reduce cognitive dissonance for procrastinating

Mon, 23 Nov 2009 16:00:00 GMT

When we procrastinate, the most common emotion is guilt. It's an uncomfortable feeling caused, at least in part, by the dissonance between what we intended to do and what we're doing (not what we intended). This dissonance is uncomfortable, and we do a number of things to reduce it including distraction, denial, and trivialization to name a few. This week, I discuss the nature of cognitive dissonance in relation to procrastination as well as the various strategies we use to make ourselves feel better. Of course, I also suggest a strategy that's more effective in the long run.

If you want to read about this in addition to listening to the podcast, check out my Don't Delay blog on Psychology Today entitled, "Procrastination, guilt, excuses and the road less traveled."

Interested in learning more about procrastination? Check out procrastination.ca.

Worry helps me cope: Another problematic metacognitive belief

Mon, 16 Nov 2009 16:59:00 GMT

A recent study indicates that both behavioural and decisional procrastination are related to maladaptive beliefs known as metacognitions. In this podcast, I relate two listeners' comments to this study and discuss how our thinking can create problems for us in terms of procrastination.

Quirks of the Brain: Procrastination's Perfect Storm

Tue, 10 Nov 2009 19:09:00 GMT

Hey, a second podcast for November 10th. Yes, I'm trying to make up for my absence last week :-) In this short podcast, I discuss some summary statements related to neuroscience that describe what David Rock calls "quirks of our brains." I think these quirks of our stone-age brain in the modern world help explain why we're vulnerable to self-regulation failure.

If you want to read David Rock's original posting on this topic, check out his posting on Psychology Today for August 30, 2009. Here's my blog posting in reply to his writing. It may interest you, as I provide links to each of the topics I mention in the podcast (in case you want to follow up on one topic in more detail).

As always, you can keep up with our research at procrastination.ca

Old habits die hard: Why do we procrastinate?

Tue, 10 Nov 2009 18:01:00 GMT

In this, the first podcast for November, I reflect on a listener's questions about advice to new faculty members by Robert Boice, and I answer a few short questions about why we procrastinate and what we can do about it. The emphasis is on practical knowledge related to self-change. I hope it's useful to you.

Not helpful: Thoughts on irrational thoughts

Mon, 26 Oct 2009 17:59:00 GMT

This week I discuss three things: 1) a listener's comments about meaning and decisional procrastination, 2) a useful "mantra" in life - Not Helpful, and 3) some research on irrational beliefs (where I draw on the "not helpful" mantra as a strategy for change).

You can learn more about Rational Emotive Behaviour Therapy (REBT) in my Psychology Today blog posting. If you want to know more about our research, check out procrastination.ca

Finally, if you want to think more about Jai Pausch's "not helpful" strategy, check out my blog about Randy's "Last Lecture."

A procrastinator's story

Fri, 16 Oct 2009 18:14:00 GMT

This week, I'm sharing a letter from a reader of my Psychology Today blog, Don't Delay. It's an insightful, well-written (at times painful) first-hand account of coming to grips with procrastination. I comment on this story in relation to other listeners' notes to me, as I discuss the process of change for chronic procrastinators.

Want to learn more about procrastination? Check out our Procrastination Research Group Web site.

I'll look after my health later: How procrastination undermines our health

Mon, 5 Oct 2009 12:29:00 GMT

Every procrastinator knows the stress associated with that needless delay. The question is, does this relate to increased illness as well? In fact, it's not just the stress associated with procrastination that may affect your health. Treatment delay and fewer wellness behaviors have been implicated in the procrastination-illness relation.

In this podcast, I discuss the research of Dr. Fuschia Sirois (University of Windsor) who has been exploring the relation between procrastination and health. Note: Although I say otherwise in the introduction to the podcast, I end this podcast with a practical strategy to make your health-promoting behaviors a daily habit.

Bear with me today please, as I recorded this during a bout of the flu, so I do "wander" a bit. If you want to know about Dr. Sirois, you can check out her Health and Well-being Web site.

For more about procrastination, check out the Procrastination Research Group (including our Psychology Today blog, podcasts, cartoons and research). Here are a few of the studies I refer to today:

Sirois, F.M., Voth, J., & Pychyl. T.A. (under review). "I'll look after my health later": A longitudinal study of the linkages of procrastination to health and well-being.

Sirois, F. M. (2007). "I'll look after my health, later": A replication and extension of the procrastination-health model with community-dwelling adults. Personality and Individual Differences, 43 (1), 15-26.

Sirois, F. M., Melia-Gordon, M.L., & Pychyl, T. A. (2003). "I'll look after my health, later": An investigation of procrastination and health. Personality and Individual Differences, 35 (5),1167-1184.

Two hundred toenails: Strategies to get going on avoidance goals

Thu, 1 Oct 2009 14:42:00 GMT

Avoidance goals create a focus on avoiding or eliminating undesired outcomes. For example, avoid failing my exam. Approach-oriented goals involve reaching or maintaining desired outcomes; get an "A" on my exam. Although approach-oriented goals are related to more happiness and goal success overall, we all have avoidance goals in our lives. In this podcast, I discuss one of my avoidance goals and some strategies I use to help me get going on the task that is ripe for procrastination.

By popular request, I end this episode with my dog team howling good night after the evening feeding. If you'd like to learn more about my "other life" as a dog musher, check out this story from Mushing Magazine (Note: This is a 6 MB PDF document).

To learn more, see procrastination.ca. Our latest Carpe Diem cartoon has a focus on approach and avoidance goals.

Thoughts on goal pursuit from Viktor Frankl

Mon, 28 Sep 2009 18:06:00 GMT

In his autobiography published (in German) in March of 1995 to coincide with his 90th birthday, Dr. Viktor Frankl reflected on the "Manner of my Work." His reflections are simple and clear, speaking directly to two habits that defeat procrastination. His advice is the focus of this week's podcast.

The image of Dr. Frankl that appears in this podcast was taken from the Official Web site of the Viktor Frankl Institute Vienna. If you're interested in Frankl's well-known book, "Man's Search for Meaning" you can find it Amazon (and just about any used book store)

If you want to learn more about procrastination, see my Procrastination Research Group. I welcome your comments at tpychyl@gmail.com. If you have a minute, please review the podcast on iTunes.

Tackling Procrastination: Rational Emotive Behaviour Therapy

Mon, 21 Sep 2009 18:48:00 GMT

While we all desire to reach or release our full potential, we often face deep internal struggles with perfectionism, excessive self-doubt, lack of persistence, self-depreciation and procrastination. This week, I discuss a REBT therapy approach that you may find useful.

If you want to access the references to the research I discuss, see my Psychology Today blog on the topic.

Want to know more about procrastination? Check out procrastination.ca

Finally, if you listen to this podcast and get interested in Lance Mackey, the world's foremost long-distance dog musher, you can listen to a Traildancer Kennels' Trail Talk podcast of his recent presentation. And, you can learn more about my own "other life" as a dog musher.

Go with the flow: Why procrastination undermines these optimal experiences

Mon, 14 Sep 2009 19:47:00 GMT

Procrastinators rarely engage in their lives in a way that creates the experience of "flow." They're rarely "in the zone" or "find their groove." What's flow? Why are the optimal conditions for flow just the opposite of what promotes task delay? In this episode, I discuss flow and some recent research that addresses these questions.

For more information about this research and the concept of flow, see my Psychology Today blog posting.

You can learn more about procrastination at procrastination.ca.

Self-awareness: The good, the bad and the ugly

Wed, 9 Sep 2009 12:34:00 GMT

This week I discuss three things. First, I address the notion of "intention updates" and the difference between changing our intentions and procrastination. Second, I read listeners' comments and reply to their questions. Finally, the topic for this week is how self-conscious awareness works both to strengthen and undermine self-regulation. There are different types of self-awareness, and we live with the internal dialogue that these can create.

Structured Procrastination: Harness avoidance to succeed

Mon, 31 Aug 2009 14:35:00 GMT

Perhaps the most frequently read essay on the Internet about procrastination, is Professor John Perry's (Stanford University) piece entitled, "Structured Procrastination." In this podcast I summarize Prof. Perry's argument and reflect on its strengths and the limitation of this approach. I know you'll like it, as Prof. Perry writes about how we can harness our task avoidance to actually get things done! In Perry's words, "what could be more noble than using one character flaw to offset the bad effects of another?"

You can read Prof. Perry's essay at structuredprocrastination.com (you can even buy the t-shirt!).

You can learn more about procrastination at procrastination.ca.

Implementation Intentions: A key strategy for successful goal pursuit

Mon, 24 Aug 2009 15:18:00 GMT

When I'm asked for strategies for more successful goal pursuit, I usually begin with the notion of implementation intentions. In this podcast, I explain the difference between goal intentions and implementation intentions, with a particular focus on the what, why and when of implementation intentions. This explanation is followed by a summary and discussion of two recent studies that demonstrate the effectiveness of implementation intentions.

I know each of us can make use of implementation intentions in our day-to-day lives. I hope you enjoy this introduction to the concept and its function.

You can learn more at procrastination.ca or at this blog entry at Psychology Today.

Strengthening Willpower - Research, Strategies & Tips

Mon, 17 Aug 2009 10:00:00 GMT

This is the last in the three-part series on willpower. Today, I discuss research that shows how we might bolster our willpower when we feel depleted. I end the discussion by providing 8 concrete strategies or "tips" to enhance your willpower and self-regulatory strength. You can find the references for this research at my Psychology Today blog. If you haven't yet, check out procrastination.ca for more information.

Willpower is like a muscle

Mon, 10 Aug 2009 11:30:00 GMT

Willpower is a limited resource that we can exhaust quite quickly. In this podcast, I summarize the approach taken to this research and some key findings. The implications of this limited resource approach is important for understanding self-regulation failure with procrastination (as well as problems with smoking, drinking, junk food consumption, impulsive spending, even whether you'll likely to leave the dirty dishes in the sink). This is the second in a three-part series on willpower. I'll finish this discussion on August 17th. (Note: I posted this as a MP3 file. If you prefer the M4A format, please let me know.) For the Psychology Today blog and relevant references use this link.

Self-regulation: Goal setting & attention (tips to reduce procrastination)

Mon, 3 Aug 2009 05:25:00 GMT

In order to understand procrastination, a form of self-regulation failure, we need to consider successful self-regulation. This podcast provides a beginning to this discussion. I review two key elements in successful self-regulation: goal setting and paying attention to the goal we set. This discussion includes tips to more effective goal setting as well as some thoughts on why attention plays such an important role in self-regulation. If you get interested in attention in self-regulation, you might also want to review the previous podcast on Mindfulness Meditation and Procrastination (October 27, 2007).

In search of the Arousal Procrastinator

Tue, 28 Jul 2009 01:08:00 GMT

I work better under pressure. . . Really? I don't believe you, and one of our latest studies casts doubt on the construct of the arousal procrastinator. This week, I discuss arousal-based personality traits, procrastination and working at the last minute because you enjoy the rush. Like the podcast? Want to learn more? You can at procrastination.ca.

Self-forgiveness and procrastination

Mon, 20 Jul 2009 10:16:00 GMT

This week, I'm discussing a very interesting finding in some of our research. We studied how self-forgiveness affected procrastination. The reasoning was that procrastination can be viewed as a transgression against the self. Like other transgressions in our lives, if we don't forgive, we experience negative emotions and tend to avoid. Self-forgiveness is a route to healing and moving ahead. You can always learn more at procrastination.ca (check out the blog at Psychology Today).

Procrastination and Guilt

Mon, 13 Jul 2009 20:36:00 GMT

A second podcast for Monday, July 13th as I try to sort out a technical issue with my recording.

The topic is guilt, the most common emotion associated with procrastination. I'll follow up on this next week with a podcast about some of our latest research on self-forgiveness and procrastination.

Giving in to feel good: Why self-regulation fails

Mon, 13 Jul 2009 19:28:00 GMT

iProcrastinate Podcasts are back! I'm on sabbatical, and I'll be making a weekly post for the next year as I do my research and writing on, what else, procrastination. Nothing like a sabbatical to give me the extra time needed to get to these podcasts.

This week, I'm speaking about emotional regulation. In particular, I discuss research that shows how our short-term strategy of feeling good now, undermines our goal pursuit and causes problems in many areas of our lives. For references related to this podcast see my blog at Psychology Today that is linked at my homepage: procrastination.ca

It's good to be back. I hope you'll give me your feedback.

Note: I recognize some strange recording issue with this podcast, and I'll do my best to sort this out for next week. If you know what I'm doing wrong, please let me know. FYI - I'm using a Zoom H2 recorder to create the podcast, importing the file into iTunes and then inserting it as an MP3 file into Garageband. The recording on the H2 and in Garageband does not have the strange electronic echo that the podcast has. I will also use the Zoom H2 as a USB microphone.

Teenagers, Identity Crises and Procrastination

Fri, 20 Jun 2008 00:25:00 GMT

What am I? Who am I? Not surprisingly, if you can't answer these questions, you're more likely to procrastinate. In this podcast, I review a recent study that explores how identity development is related to procrastination.

Structured Procrastination: When all else fails

Sat, 14 Jun 2008 23:57:00 GMT

I am working on this podcast as a way of not doing other things that I should be doing - reading final papers, editing manuscripts, writing a letter of reference - at least that's what John Perry would argue. This is the essence of his concept, structured procrastination. Perry, a professor of philosophy at Stanford University, will even sell you the t-shirt! Learn more about how structured procrastination may allow you to harness a liability to create an asset in your life. Get some tasks done while you're trying to avoid others.

Existentialism and Procrastination (Part 2): Self-deception and Bad Faith

Mon, 7 Apr 2008 16:51:00 GMT

Here is the second part of my thoughts on existentialism and procrastination with a focus on self-deception - "I'll feel more like doing this tomorrow." Sartre calls this bad faith as we try to escape our own freedom to choose. It's an inauthentic way of living. It certainly seems to describe chronic procrastination well.

Existentialism and Procrastination (Part 1): The Anguish of Procrastination

Mon, 7 Apr 2008 16:07:00 GMT

At the request of many listeners, I am presenting some thoughts on existentialism and procrastination. This podcast, the first of two parts, explores how the notion of "choice" is at the heart of existentialist thought and procrastination.

Procrastination in the Workplace: An Interview with CareerJoy.com

Thu, 24 Jan 2008 01:13:00 GMT

This podcast is a little different from the others. I am rebroadcasting an interview that I did with Alan Kearns of CareerJoy.com. Alan interviewed me last fall about procrastination in the workplace, and he published the podcast on the CareerJoy Web site. At his suggestion, I'm offering it to iProcrastinate Podcast listeners, as Alan and I covered a wide range of topics, some of which overlap with my topics in the previous podcasts. As you'll hear in this podcast, I'm using a new digital recorder, the Zoom H2, to make my recordings. I'm hoping that this technology will provide me with more flexibility so that I can use spare moments to create more episodes (life continues to be hectically busy!). Feedback would be welcome regarding the recording quality, sound volume, etc.

Cyberslacking and the Procrastination Superhighway

Tue, 11 Dec 2007 18:12:00 GMT

Although we all believe that information technology makes us more productive - it's our belief that technology is progress - it's not a one-sided issue. Along with the benefits provided by our new information technologies, particularly Internet-based communication technologies, there are potential drawbacks. In this podcast, Dr. Pychyl discusses how email, Facebook and other Internet tools can lead us to make poor decisions about time use and cause us to procrastinate on our more important tasks. For more information on this topic, see: Lavoie, J.A.A., & Pychyl, T.A. (2001). Cyberslacking and the procrastination superhighway: A web-based survey of on-line procrastination, attitudes, and emotion, Social Science Computer Review, 19, 431-444.

Mindfulness Meditation and Procrastination

Sat, 27 Oct 2007 17:14:00 GMT

In this podcast, Dr. Pychyl discusses how mindfulness meditation may help reduce procrastination. The focus is on the role of attention in self-regulation failure. Based on a recent thesis by Ariel Rotblatt conducted as part of the Procrastination Research Group (www.procrastination.ca), Dr. Pychyl explains how mindfulness may serve as a self-regulatory resource to manage our attention.

Fear of Failure and Procrastination

Wed, 22 Nov 2006 02:58:00 GMT

In this episode, we explore how fear of failure has been identified as a factor in our understanding of procrastination. Specifically, Dr. Pychyl discusses evaluation anxiety, perfectionism and low self-confidence as issues related to procrastination and what we might do to address these problematic irrational thoughts.

iProcrastinate podcasts are back! - Cognitive Restructuring and Strengthening Volition

Wed, 20 Sep 2006 01:23:00 GMT

After nearly 4 months away, finally, another episode on dealing with procrastination. We pick up where we left off in May with a discussion of two other strategies to deal with procrastination: restructuring how we think about our tasks and strengthening our volition to get the task done. Please note that I have increased the volume in the recording, but I noticed some popping sounds with my microphones. I will continue to refine the recording (I've changed some of my equipment). Thanks for the feedback. Keep it coming!

Strategies for Overcoming Procrastination Part I: Dealing with Avoidance

Mon, 22 May 2006 16:46:00 GMT

This is the first in a three-part podcast where we begin to discuss strategies for overcoming procrastination. The content is based on a research paper published by Wendelein Van Eerde in the journal, Applied Psychology: An International Review (see www. procrastination.ca and the podcast link for reference details). In this podcast, we explore 3 strategies for overcoming avoidance with specific examples related to academic procrastination.

Taxes and other aversive stuff: Why do we put it off? (Why not!?)

Thu, 20 Apr 2006 12:15:00 GMT

Why do so many of us procrastinate on our taxes? Isn't the saner question, who doesn't? Who likes doing taxes? In fact, that's part of the answer to why we put it off - it's aversive! But, what does aversive mean? We explore a little bit of this based on research about personal projects and task aversiveness. Although we focus on tax preparation, this research speaks to any task we find aversive and what this means to procrastination.

The Positive Side of Planning: Why a time management approach might work

Tue, 14 Mar 2006 03:51:00 GMT

Although I argued in the last podcast that procrastinators are not "broken" and that buying a daytimer or creating a schedule isn't a magic solution to procrastination, a time management approach can be beneficial. In this podcast we consider research that explains how this might work. (Check out www.procrastination.ca for the Carpe Diem cartoon feature for March.)

Time Management and procrastination: How not to carpe diem!

Wed, 1 Mar 2006 16:43:00 GMT

This week, we consider how even apparently good intentions like making a schedule can contribute to procrastination. We focus this dicussion on a new cartoon strip, "Carpe Diem," that you can find at www.procrastination.ca

Personality and Procrastination Part 2: The Five Factor Model of Traits predicts procrastination

tpychyl@ccs.carleton.ca — Tue, 7 Feb 2006 01:34:00 GMT

In this podcast, we extend the "colour wheel" metaphor with the Five Factor Model of personality ("the big five") and briefly summarize some key relations of the major personality traits with procrastination.

Personality and Procrastination Part 1:

tpychyl@ccs.carleton.ca — Sun, 29 Jan 2006 18:26:00 GMT

In this podcast, we focus on what many personality psychologists consider to be the fundamental traits. Using the metaphor of the primary colours, we consider the "primary colours" of personality and briefly define the "Big Five Model" of personality. We will expand on this to relate these traits to procrastination in the next podcast.

Introducing iProcrastinate Podcasts - What is procrastination?

tpychyl@ccs.carleton.ca — Sun, 22 Jan 2006 18:09:00 GMT

This was my first podcast back in January of 2006. The volume is set very low, and I may re-record this in the near future, but I wanted you to know that there is a problem here.