You're Not Lazy: How To Beat Procrastination

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Season 6 Episode 12
Picture this: you're sitting at your desk, ready to conquer that important task that you’ve been meaning to get around. But somehow you find ourself falling into the rabbit hole of KZbin videos or with a sudden urge to clean your house. Yep, we’ve all been caught by that monster of procrastination. Although procrastination is such a common problem, we still have lots of misperceptions about it. We tend to think that procrastination is a time-management issue. But - as we’ll learn in today’s episode - procrastination is actually a little more complex. By understanding the psychology nature of what procrastination is and why we procrastinate, we might be in a better place to reduce or even overcome procrastination.
My guest today is Dr. Fuschia Sirois, professor of psychology at Durham University. Before she came to the UK, Fuschia was a Canada Research Chair and the Co-ordinator of the multidisciplinary Psychological Health and Well-being Research cluster at Bishop’s University (2010-2015). Dr Fuschia's interest stretch from self-regulation - exploring how we manage our thoughts, emotions, and behaviors - to their impact on our health and wellbeing. Above all, Dr Fuschia is probably most well-known for her work on procrastination. Her recent book explores what procrastination is, why we procrastinate, and what we can do about it. What I really admire about about Fuschia is that she believes in the power of psychological science as a tool to improve lives, and she has an uncanny ability to communicate these complex ideas in a way that is both engaging and easily comprehensible. Her work's been features in many news outlets including The Washington Post, The New York Times, and the BBC. I hope you enjoy the conversation!
0:00 Intro
01:48 Why procrastination is a problem
10:23 Are you a procrastinator?
18:05 Cultural differences
21:41 Is procrastination a time management issue?
29:17 The emotional causes of procrastination
39:51 Is motivation the answer?
48:50 What is discipline?
59:45 Techniques for beating procrastination
🔗 CONNECT WITH FUSCHIA
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🐦 Twitter - / fuschiasirois
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📚 RESOURCES MENTIONED
Procrastination by Fuschia M. Sirois - geni.us/FxqYZ
Solving the Procrastination Puzzle by Tim Pychyl - geni.us/GYak
📄SHOW NOTES & TRANSCRIPT
Visit the website for the transcript and highlights from the conversation - aliabdaal.com/podcast/
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[@DeepDivewithAliAbdaal]

Sponsored by Huel - go to www.huel.com/deepdive and with your first order you’ll get a free t-shirt and shaker. Sponsored by Trading 212 - download the Trading 212 app trading212.com/promocodes/ALI and use the promo code "ALI" after signing up and depositing to receive a random free share worth up to £100. This is not financial advice. Investments can fall and rise. Past performance is no guarantee of future results. Other fees may apply*. Capital is at risk. Sponsored by Shopify - visit www.shopify.com/deepdive to sign up for your free trial.

[@Supr93]

I’m so sorry 😢 my succulents are getting so I want one ☝️ 😂

[@ambition112]

0:10: 📚 Procrastination is an unnecessary and voluntary delay in an intended task with harmful consequences, including lower productivity, academic performance, and negative effects on mental and physical health. 6:16: 📚 Procrastination is linked to chronic health issues, stress, poor health behaviors, and poor medical care seeking. 13:25: 📚 Procrastination is a form of avoidant coping that arises from negative emotions and a desire to manage immediate mood rather than achieve long-term goals. 20:32: 🕒 The interview discusses the relationship between procrastination, time management, and emotions. 26:47: 😬 Emotions, such as fear and sadness, play a role in procrastination, which can be triggered by uncertainty and lack of clarity in tasks. 32:22: 📚 Getting clarity is crucial in managing uncertainty and reducing the negative emotions associated with procrastination. 38:18: 💡 The key to overcoming procrastination is addressing the difficult emotions that block us from starting a task. 45:44: 🤔 Procrastination can be managed by finding meaning in tasks and developing emotion regulation skills, but external factors like background stress can also contribute to procrastination. 52:06: 🕒 Procrastination is not caused by impulsivity, but rather by the difficulty in managing emotions associated with a task. 58:40: 📚 The speaker discusses strategies for overcoming procrastination, including breaking down tasks, self-compassion, and managing negative emotions. 1:05:01: 📚 Self-compassion and self-forgiveness have been shown to be effective in reducing procrastination and negative emotions associated with it. 1:11:40: 📚 Procrastination can be managed by understanding the emotions and motivations behind it, setting meaningful goals, creating a conducive environment, and engaging in mindfulness practices. 1:18:13: 🎙 Thank you for watching or listening to this week's episode of Deep dive! Recap by Tammy AI

[@gauranshidixit2971]

thanks man helped a lot

[@sweeyareddy6014]

Thank you

[@krzysiekmlodzikartist]

42 minute mark. Like your guest explains, there is some emotion, something our mind doesn't want us to feel. I've found that it's often fear of rejection, not being accepted, that stops us from being authentic. And only expression of our authenticity (talents, realisation of our dreams) gives us natural motivation - heartfelt enthusiasm. If we fear that parts of us are not safe to be shown to other people, then that's where our mind comes up with self sabotage practices - perfectionism (chasing unattainable as the goal post moves further away so we can never get there), self criticism, comparing ourselves to others - another way self inflicted discouragement. Root cause has to be addressed before we can unleash our unique self expression.

[@aymenelmardi7788]

around min 36 - One of my mentors thought me something that I practice every day. He said " just becasue it's clear in your head, that doesn't mean it's clear to the receiver of the task or information and he said you have to do something called justification explanation, meaning justiy why you are asking this task from this person then they will have a " Why" while undertaking the task. This deepdive podcast is a gold mine. Thank you Ali

[@jessielaughton5788]

This was probably the best podcast I've ever seen. It contained so much helpful information and gave me so many new ideas to work with when struggling with procrastination. Thank you so much for sharing!

[@RoxiTube1]

I used to make lists of the reasons I procrastinate... it got me no where. Now I'm make lists of how I can break the task down.,. This gets me moving. Thanks to video

[@binestar206]

What an amazing podcast. All my thoughts that have been generated during dozens of therapy sessions were mentioned here. When you read dozens of books, articles, and even courses, trying to find that "hack" or "tool" for procrastination - It would never work (almost). But when I realise that the main issue is not about finding a cure but to find a reason why I procrastinate - that helped a lot. Usually it's not about the logic. I mean yeah, I can find 10 reasons why I have to do that task, but only when I started asking myself "what do I feel, what thoughts do I have?" I could manage procrastinatin a bit easier

[@smaaahen]

Yes I agree, it is easier but also so hard to get it done 😫 for me it’s like a real coping mechanism, so I prefer to “punish” myself not obtaining the reward of doing the task than do it instead, I guess I should work on emotion’s regulation , mastering it looks like the key and that make sense

[@FullyLovingYourself]

I needed this video today!

[@mohammadhisham7792]

I needed this

[@successforyouandyourwholef7559]

I support my clients in the steps the get past procrastinating. Another great episode , thank you 🙏🏼

[@LeMondeDuWynn]

Favourite deep dive so far. Thank you

[@flawlesly8502]

I loved this episode! Super insightful!

[@maoyiluo8611]

Amazing talk, could be a life changer for me.

[@aymenelmardi7788]

Here I'm commenting again. This was really Eye opening

[@franciscaneumann1803]

Awsome! Must watch!

[@stefan-eckhart]

I'll watch this tomorrow

[@RoxiTube1]

🎉 great news about book.... can't wait to buy it 😊

[@GDScriptDude]

I finally got around to watching this video.

[@alexanderlawrence7707]

Procrastination is the worst enemy of success

[@abassalimohamed2468]

Your right 👍

[@TheMightyWalk]

stupidity running neck and neck

[@Matt.Riley01]

I think it depends of your definition of what procrastination is, which can often be influenced by culture, experiences and history. Think about the parent who is constantly prodding their teenager to get moving and wake up. Physiologically, teenagers need more rest and sleep even than post-toddler age children. A parent who has worked for 20-30 years might call the teenager lazy or putting off going to school, which could be influenced by their experiences when they were a child.

[@bloom4096]

Procrastination can also come from unhealed trauma/a dysregulated nervous system. If you work on regulating your nervous system, you will improve your well-being and ability to work on your tasks. ♥️

[@mistermotoki]

Motivation follows action

[@taufeeq8269]

21:06 Them weddings man, i can relate 😂

[@smaaahen]

I’ve watched this conversation and the one with Tim Pychyl, I’ve read the recommended book (Solving the procrastination puzzle) instead of doing a task that I’m postponing since literally 2 months . I was hoping that I’ll find the key to do it, but my brain decided otherwise 😩 deadline is Monday I gotta do it this week end. Let’s mix all the advices I’ve learned to finally do something 😅 thanks a lot for sharing !!!

[@kainissen]

I'm rooting for you!

[@smaaahen]

Thank you I appreciate this !!! @@kainissen

[@ak.8161]

Hey did you solve your procrastination problem?

[@smaaahen]

@@ak.8161 hey ! Thank you for asking ! Well I want to say “yes and no” if that makes sense cause : I did the task , in the urge, and applying some advices I found here and here helped me. But no because I still have a stuck feeling and I postpone a lot of thing , even answering a simple text ! I’ve been diagnosed ADHD , maybe it’s because of that 😭

[@smaaahen]

@@ak.8161 what about you ?? Do you have some tips and tricks that actually worked ??

[@haadpro2657]

First viewer ,I appreciate Ali for your contents

[@0brooo]

Under rated video. Why does this only have 22k views

[@radrazor1355]

A buddy of mine in high school once told me, procrastination and masterbation are great until you realize you're screwing yourself in the end.. so true..

[@BigAkwes]

1:02:37 what if the meaningfulness of the situation is what is holding you back. I’ve been procrastinating writing my final exams in medical school when I could’ve done it over a month ago, I think because of the finality of it. I’ll no more be a student(which has been an identity for over 6 years) but a doctor now and I think that is weighing on me a little bit

[@KevJ95]

Bullshit. People are fabulating too much in their psychological analyses out of desperation to find a cause. The reason for procrastination is indeed very simple: you like the concrete procrastination activity more than the task; the former gives you more dopamine than the latter. Thus, the simple cure is to remove the option to do the preferred activity. All the other oh so sophisticated psychoanalytical explanations, including this podcast episode, are fairy tales.

[@WackyPacky]

The intro was super distracting cuz of the mic audio and music audio overlap

[@confusedturtle183]

I agree. Ali's mic was off or corrupted as well

[@drewbert7]

added to my watch later list :(

[@alanjones4333]

What is up with Ali’s audio 😮

[@bosiefoobar]

I want an Ali bobble head figure! Ali, please do it!

[@ezgi1792]

I watch procrastination videos instead of writing my PhD thesis 😶

[@SHESZSHIFTYXXX]

Great episode! Also, the form for the survey won’t let you select 3 topics of interest

[@DeepDivewithAliAbdaal]

Should be resolved now, thanks for flagging!

[@nigelnuique]

I am also a procrastination expert

[@janujj1]

The irony im procrastinating from doing work by watching a podcast about procrastinating

[@ashleymulti]

Is the audio off on this video, or is there something wrong with my speakers?😮

[@user-xi7sq2nn9q]

ok, I'll watch it later.

[@piccolaradge8333]

Good one

[@dieketsengmaloisane1165]

What is the name of herr book?

[@JonandEva]

The audio mix sounds horrible in my earbuds in the intro.

[@m_asif_m]

Hey.... I need help, I'm poor in verbal communication. Can someone guide me to become a professional one!

[@westleyleonstudios]

ALI - I have been trying to get someone to respond to my emails... I've been waiting for 3 weeks now and no response on the Creative Entrepreneur Course.....

[@justpops]

Wachting this while procrastinating.....

[@businessandtechnology_blog]

This was likely the most profound video you've posted Ali. Many thanks for it! I'm already listening to the Procrastination book. Over the years I've learned to cope with the tendency to procrastinate, but grinding through things did not help me feel better. Now I know I've got all the issues of a chronic procrastinator and the first thing to make is... to stop worrying. I worry so much about the past, the future and all the imaginary feelings I might have. Time to stop. Once more, many thanks! @arielzwolinski

[@samiabamia]

My adhd said no

[@hakankaya]

maybe, i watch later :)

[@PranavTambat5001]

❤❤❤

[@rachelcairns2093]

I'm procrastinating by watching this video

[@MeghnaVerghese]

23:00 - 25:40 🤯🤯🤯

[@hassanomer22]

40:20

[@Fez9230]

It's when the Instant gratification monkey takes control of the wheel

[@alexdakinn2495]

So its either there's no solution or just get gud son, is basically the lesson here. Now if you excuse me am go procrastinate and search for solutions

[@freman75]

Procrastination is a metabolic problem, unhealthy people lack the energy to persevere and achieve things. This has nothing to do with psychology or will power. Everybody on earth wants to achieve great things, but don't have the energy to deploy efforts.

[@cesaguirre]

what did u do to fix ur teeth? it looks really nice now compared to ur old videos. Invisalign?

[@sohu86x]

Abdaal should listen carefully to Sirois because even after this long interview, he's not understanding the pivotal role of negative emotions in procrastination.

[@muntahamim9535]

That music at first in the background wasn’t the best experience

[@jeanso3250]

I thought it was odd that she said procrastination is not about time management, yet a lot of strategies for time management were mentioned to help procrastination, like breaking a task down into smaller steps, stay focused, make it feel good, etc.

[@zw8984]

People with ADHD do procrastinate, even for fun things!

[@WildCornovii]

Alison Mike is broke

[@kajmere240]

I hate to be a naysayer but this provided zero helpful info. There's nothing new and it still relies on and reenforces shame which only perpetuates procrastination. There's too much shame and "should dos" out there, and here's just another example.

[@francesco4346]

Just listen what she said between 48:00 and 49:00 You’re (at least) exaggerating

[@CristianoCritico]

🙋🏻‍♂️ hi from Peru, leading for the wrong reasons 🫣

[@aouadicharaf1038]

❤❤❤

[@Christianna73]

♡♡♡