쉐도잉 연습: Why you procrastinate even when it feels bad - YouTube로 영어 말하기 배우기

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It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
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It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
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It’s time to buckle down, open your computer...
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and check your phone.
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Maybe catch up on your favorite YouTube channel?
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Actually, you should probably make dinner first.
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You usually like cooking, though it’s hard to enjoy with this work hanging over your head, and oh— it’s actually pretty late!
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Maybe you should just try again in the morning?
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This is the cycle of procrastination, and I promise you, we have all been there.
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But why do we keep procrastinating even when we know it’s bad for us?
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To be clear, putting something off isn’t always procrastinating.
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Responsible time management requires deciding which tasks are important and which ones can wait.
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Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behavior to bring negative consequences.
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Obviously, it’s irrational to do something you expect to harm you.
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But ironically, procrastination is the result of our bodies trying to protect us, specifically by avoiding a task we see as threatening.
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When you realize you need to write that report, your brain responds like it would to any incoming threat.
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Your amygdala, a set of neurons involved in emotional processing and threat identification, releases hormones including adrenaline that kick off a fear response.
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This stress-induced panic can overpower the impulses from your prefrontal cortex, which typically help you think long term and regulate your emotions.
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And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favor of some less stressful task.
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This response might seem extreme— after all, it’s just a deadline, not a bear attack.
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But we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, incompetence, and insecurity.
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Studies of procrastinating university students have found participants were more likely to put off tasks they perceived as stressful or challenging.
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And the perception of how difficult the task is increases while you’re putting it off.
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In one experiment, students were given reminders to study throughout the day.
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While they were studying, most reported that it wasn’t so bad.
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But when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started.
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Because procrastination is motivated by our negative feelings, some individuals are more susceptible to it than others.
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People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of how good they are at time management.
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However, it's a common misconception that all procrastinators are lazy.
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In the body and brain, laziness is marked by no energy and general apathy.
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When you’re feeling lazy, you’re more likely to sit around doing nothing than distract yourself with unimportant tasks.
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In fact, many people procrastinate because they care too much.
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Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t live up to their high standards.
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Whatever the reason for procrastination, the results are often the same.
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Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels and physical ailments associated with high stress.
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Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks.
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So, how can we break the cycle of procrastination?
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Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.
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But today, many researchers feel the exact opposite.
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Being too hard on yourself can layer additional bad emotions onto a task, making the threat even more intense.
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To short-circuit this stress response, we need to address and reduce these negative emotions.
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Some simple strategies include breaking a task into smaller elements or journaling about why it's stressing you out and addressing those underlying concerns.
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Try removing nearby distractions that make it easy to impulsively procrastinate.
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And more than anything, it helps to cultivate an attitude of self-compassion, forgiving yourself, and making a plan to do better next time.
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Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.

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