拖延癌:还能再抢救一下

2018-10-26 学习

最近和同事讨论到拖延症,我们计划每周围绕某本书或者文章进行一次小讨论。我打算把结果记录在这里,方便时常温习。记录的内容可能时多时少,取决于我忙不忙;可能是中文或者英文,看心情。

Aug 22

ER skills include subcomponents such as: the ability (a) to be aware of one's emotions, (b) to identify and label emotions, (c) to correctly interpret emotions related to bodily sensations, (d) to understand the prompts of emotions, (e) to support one's own self in emotionally distressing situations, (f) to actively modify negative emotions in order to feel better, (g) to accept emotions, (h) to be resilient (in order to tolerate aversive emotions), (i) to confront emotionally distressing situations in order to attain important goals, (j) to support oneself (self-support), and (k) to modify aversive emotions (see Berking & Whitley, 2014 for details).
Overcome procrastination: Enhancing emotion regulation skills reduce procrastination, Learning and Individual Differences 52 (2016) 10–18

意识到自己在拖延的时候——

  1. 为什么我会拖延?分析与这个事情所关联的负面情绪:比如它很无聊,或者麻烦,或者做出来结果也不会好,或者担心达不到自己的期望,或者会有点难,等等。要改变这个负面情绪——读文献很无聊,但是会增长知识;高温高压的反应很麻烦,但是可以得到数据;做出来数据也不好看,但是总比导师问起来还没做好;可能做不到特别好,但是总比不做好;有点困难的工作,不就是PhD的乐趣所在吗?
  2. 宽容对于自己拖延的负面情绪,比如负罪感、自我否定。

PS1. 我们打算清理一下手套箱,make it clutter-free and a better place that we are happy to work at.
PS2. 我们很希望看到关于研究生vs本科生的拖延症患者比例的比较的文章。
PS3. 把一个大的任务拆分成每天的小目标会很有帮助。


Aug 29
Reading for this week's meeting:
What We Finally Got Around to Learning at the Procrastination Research Conference

I was suprised that 20% of people procrastinate, and a research showed that all the countries surveyed had this same percentage. It would be interesting if they do a comparison between cities, eg., agricultural dominated regions and cities with many high-tech companies.

Tips mentioned in today’s discussion:

  • Take time to learn about the PI's suggestions after a meeting- why did he/she think this is worth doing?
  • Write down the goal and the specific tasks towards it for the next day
  • Start writing a draft for the paper, and ask yourself everyday:

    What do I plan to/did I add to my paper (my next GM) today ?

Topic for next meeting:

Having realized I am procrastinating, I am not able to "just do it"-
Why is it hard? How to get started?


10/25
Today's reading:
Solving the Procrastination Puzzle, Chapter 2

Getting enough sleep can help

  • Sometimes you might not necessarily be procrastinating, you are just too tired to work.

(For me: When feeling I need a nap, don't hesitate to do it. Otherwise I won't get anything done in the afternoon.)

  • Getting enough sleep may increase your will power and help making wise decisions.
  • Don't force yourself to be an early bird. If getting one more hour of sleep can help you being efficient for a whole day, why not?
  • Sometimes you waste a day, it's fine. Call it a day, go home and enjoy the evening and enjoy sleeping. Starting fresh tomorrow is better than feeling guilty, staying up late and ruining another day.

Think about the cost of procrastination

  • It undermines your health.
  • Your work can be published by others.
  • It's delaying you from getting the pHD.
  • It will lessen the chance of your PI getting tenured.
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