Why do I procrastinate?
 |
Description
Book Introduction
You are neither weak-willed nor lazy. Procrastination is a matter of emotional regulation! Professor Dong-Gwi Lee's research team from Yonsei University's Department of Psychology explains How to Break the Vicious Cycle of Self-Blame → Procrastination → Guilt "Procrastination has its own tendencies! Korea's first analysis of five tendencies!" A starting technique for those who keep putting it off and are doing it again today! Professor Lee Dong-gwi, who has been studying counseling psychology for 20 years, and the research team at the Yonsei University Counseling Psychology Research Lab have identified five tendencies of people who procrastinate. Based on the latest overseas research results and over 100 references, we analyzed the psychological causes of people who procrastinate. Most people think that procrastination is due to a lazy personality. However, this book explains that procrastination is not an innate temperament or personality trait, but rather a behavioral consequence that follows when we fail to regulate our emotions. According to this book, people procrastinate because of five emotional tendencies. △Unrealistic optimism △Self-criticism △Resistance to reality △Perfectionism △Stimulation seeking. These five tendencies cause ambivalence, which leads to hesitation and procrastination. This means that we should not judge people who put off work as lacking ability or will. Existing books have only suggested one-size-fits-all behavior modification methods, such as “Start right now” or “Work for 25 minutes and rest for 5 minutes.” There was no book that told us exactly 'why' we procrastinate. If you've read numerous self-help books but haven't been able to overcome your procrastination, it's time to figure out which of your tendencies triggers your procrastination and find a solution that works for you. The reason we need to break the habit of procrastination is to break the vicious cycle that starts with self-criticism, thinking, "I can't do anything," and ends with guilt. If you jump into behavior modification without understanding the reasons for procrastination, you may see temporary improvements, but it is difficult to achieve long-term, fundamental change. This book will be the perfect solution to alleviate the burden on those who feel pressured to be perfect, feel a lack of drive and execution, constantly berate themselves for rushing things, and work under pressure from time to time. |
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index
prolog
Chapter 1.
Why do people procrastinate?
What is procrastination?
When will I procrastinate?
Why do I procrastinate?
A journey of change that begins with self-understanding
Five Personal Traits That Lead to Procrastination
Chapter 2.
“I think we can start tomorrow?”
: unrealistic optimism
It's because of optimism
Other people's work is objective, my work is subjective
When you feel like something will be okay for some reason
Why Practice Is Hard: "Maybe" and "Perhaps"
The Balance Sheet of Procrastination: Gains and Losses
The only person who can control me is me.
The First Step to Change: Don't Jump to Conclusion
Counselor's Notes: Become a "Realistic Optimist"
Chapter 3.
“I’m putting it off again. Is being reborn the answer?”
: Tendency to self-blame
Why on earth am I like this?
I can do better if I whip myself
Easy escape leads to bigger problems
The triangle of self-blame, guilt, and procrastination
The Origins of Self-Blame
Parental devotion and children's guilt
Should vs. Should
Things I want to do
Is this really what I wanted?
Signs of guilt
I want to believe in myself too
Chapter 4.
“I know it’s urgent, but I’m not in the mood right now!”
: Resistance to reality
Postponing it is only a moral victory.
A supervisor with a hot mind and a cool inner self
So what do you want to happen?
The Pros and Cons of Rebellious Procrastination
Pursue goals autonomously
Deflating a balloon
I write when I'm sad
Chapter 5.
“I did it with all my heart, but what if it turns out to be a mess?”
: Perfectionist tendencies
My Perfect Saturday
The illusion of perfection
The Two Faces of Perfectionism
What if I don't do it well?
Will giving up perfectionism solve procrastination?
I don't want to miss a single one!
You can't kill two birds with one stone
Must do well vs.
I want to do well.
Chapter 6.
“If it was fun, I wouldn’t have put it off!”
: stimulation-seeking tendency
What good is it if your heart doesn't beat?
The reason for the three-day resolution
Various forms of stimulation
Leveling up follows an 'S' curve.
Why we keep trying and giving up
One day, no one will nag you
Not all fun is the same
Epilogue
References
Chapter 1.
Why do people procrastinate?
What is procrastination?
When will I procrastinate?
Why do I procrastinate?
A journey of change that begins with self-understanding
Five Personal Traits That Lead to Procrastination
Chapter 2.
“I think we can start tomorrow?”
: unrealistic optimism
It's because of optimism
Other people's work is objective, my work is subjective
When you feel like something will be okay for some reason
Why Practice Is Hard: "Maybe" and "Perhaps"
The Balance Sheet of Procrastination: Gains and Losses
The only person who can control me is me.
The First Step to Change: Don't Jump to Conclusion
Counselor's Notes: Become a "Realistic Optimist"
Chapter 3.
“I’m putting it off again. Is being reborn the answer?”
: Tendency to self-blame
Why on earth am I like this?
I can do better if I whip myself
Easy escape leads to bigger problems
The triangle of self-blame, guilt, and procrastination
The Origins of Self-Blame
Parental devotion and children's guilt
Should vs. Should
Things I want to do
Is this really what I wanted?
Signs of guilt
I want to believe in myself too
Chapter 4.
“I know it’s urgent, but I’m not in the mood right now!”
: Resistance to reality
Postponing it is only a moral victory.
A supervisor with a hot mind and a cool inner self
So what do you want to happen?
The Pros and Cons of Rebellious Procrastination
Pursue goals autonomously
Deflating a balloon
I write when I'm sad
Chapter 5.
“I did it with all my heart, but what if it turns out to be a mess?”
: Perfectionist tendencies
My Perfect Saturday
The illusion of perfection
The Two Faces of Perfectionism
What if I don't do it well?
Will giving up perfectionism solve procrastination?
I don't want to miss a single one!
You can't kill two birds with one stone
Must do well vs.
I want to do well.
Chapter 6.
“If it was fun, I wouldn’t have put it off!”
: stimulation-seeking tendency
What good is it if your heart doesn't beat?
The reason for the three-day resolution
Various forms of stimulation
Leveling up follows an 'S' curve.
Why we keep trying and giving up
One day, no one will nag you
Not all fun is the same
Epilogue
References
Detailed image
Into the book
This book does not recommend behavioral guidelines in the form of “do this.”
Instead, we will look at the personal characteristics that underlie procrastination.
Most people know a lot about the 'method'.
How to build good habits, self-improvement methods, the miracle of the early morning… .
It's not that I don't know how.
There is a plethora of information out there on how to manage your time and plan your schedule.
To weed out those countless methods and select my own, I first need to understand why I procrastinate.
That way, I can come up with a method that works for me, that works for me, that I want to do, and that works for me even if it doesn't work for others.
Once I have a clear perspective on why I procrastinate and what I want, I can make choices.
--- p.37, from “Chapter 1: Why Do People Procrastinate?”
After making a momentary assessment like, 'I just need to organize the existing data,' you end up procrastinating on the task, relying on optimism.
The blind spot of underestimation due to unrealistic optimism is that it leads to hasty conclusions.
It was a hasty judgment without looking into the actual evidence.
So, unrealistic optimists are always pressed for time in their work, or even if they are capable and start something grandly, they end up lacking in time to finish it and end up with a poor quality of work.
--- p.68, from “Chapter 2 Unrealistic Optimism”
In self-criticism, there is a desire to appear competent and to be helpful to others.
However, these people feel fear and intimidation in front of tasks, so they feel a strong desire to avoid them.
As a result, goals are set in the direction of prevention (or avoidance) focus, such as not wanting to be a nuisance to others or not wanting to fail, rather than in the direction of improvement focus, such as wanting to do a good job and succeed.
Once this avoidance need is satisfied, we feel more relieved than satisfied.
It's a relief that the worst didn't happen.
--- p.111, from “Chapter 3: Tendency to Self-Criticism”
Today is the long-awaited 'perfect Saturday'.
I carefully searched for a study cafe to focus, and finally chose one I liked.
I also packed a bag full of materials.
I also brought a charger just in case.
I took out a cup of coffee and finally arrived at the reading room, where I chose a quiet seat.
It's the perfect work setup for a perfect resume.
I've packed my to-do list into tight, hourly chunks, and if I just stick to it, it'll be perfect without any problems.
But why can't I concentrate even before I start?
--- p.149, from “Chapter 5 Perfectionist Tendency”
People generally don't want advice.
However, I hope that someone will be by my side as I make my own decisions, talk to myself, and find my own way.
Asking for advice simply reflects a strong sense of discomfort and a desire for change.
So, rather than providing direct actionable guidance, this book focuses on helping you answer and clearly understand the "why" behind procrastination, so you can focus on your long-term goals and find a method that works best for you.
Instead, we will look at the personal characteristics that underlie procrastination.
Most people know a lot about the 'method'.
How to build good habits, self-improvement methods, the miracle of the early morning… .
It's not that I don't know how.
There is a plethora of information out there on how to manage your time and plan your schedule.
To weed out those countless methods and select my own, I first need to understand why I procrastinate.
That way, I can come up with a method that works for me, that works for me, that I want to do, and that works for me even if it doesn't work for others.
Once I have a clear perspective on why I procrastinate and what I want, I can make choices.
--- p.37, from “Chapter 1: Why Do People Procrastinate?”
After making a momentary assessment like, 'I just need to organize the existing data,' you end up procrastinating on the task, relying on optimism.
The blind spot of underestimation due to unrealistic optimism is that it leads to hasty conclusions.
It was a hasty judgment without looking into the actual evidence.
So, unrealistic optimists are always pressed for time in their work, or even if they are capable and start something grandly, they end up lacking in time to finish it and end up with a poor quality of work.
--- p.68, from “Chapter 2 Unrealistic Optimism”
In self-criticism, there is a desire to appear competent and to be helpful to others.
However, these people feel fear and intimidation in front of tasks, so they feel a strong desire to avoid them.
As a result, goals are set in the direction of prevention (or avoidance) focus, such as not wanting to be a nuisance to others or not wanting to fail, rather than in the direction of improvement focus, such as wanting to do a good job and succeed.
Once this avoidance need is satisfied, we feel more relieved than satisfied.
It's a relief that the worst didn't happen.
--- p.111, from “Chapter 3: Tendency to Self-Criticism”
Today is the long-awaited 'perfect Saturday'.
I carefully searched for a study cafe to focus, and finally chose one I liked.
I also packed a bag full of materials.
I also brought a charger just in case.
I took out a cup of coffee and finally arrived at the reading room, where I chose a quiet seat.
It's the perfect work setup for a perfect resume.
I've packed my to-do list into tight, hourly chunks, and if I just stick to it, it'll be perfect without any problems.
But why can't I concentrate even before I start?
--- p.149, from “Chapter 5 Perfectionist Tendency”
People generally don't want advice.
However, I hope that someone will be by my side as I make my own decisions, talk to myself, and find my own way.
Asking for advice simply reflects a strong sense of discomfort and a desire for change.
So, rather than providing direct actionable guidance, this book focuses on helping you answer and clearly understand the "why" behind procrastination, so you can focus on your long-term goals and find a method that works best for you.
--- p.215, from “Epilogue”
Publisher's Review
Once you understand the cause of procrastination, you will see a solution.
The power of psychology to free yourself from self-reproach and regret!
Even as you read this review, aren't you procrastinating and pretending not to see the things you need to do? As evidenced by the popularity of various books and videos introducing "how to not procrastinate," procrastination is a common problem for many.
But with so much content out there to break the cycle of procrastination, and countless techniques to get started without procrastination, why is it so hard to get things done on time?
To find out the reason, Professor Lee Dong-gwi, who has studied 'procrastination' for over 20 years, and the research team at the Counseling Psychology Research Lab at Yonsei University systematically and meticulously analyzed the 'habit of procrastination' based on over 100 references and the latest research results.
And they noticed something odd about the approach to procrastination that has been so prevalent so far.
There are plenty of books out there on how to not procrastinate, but there has never been a book that explains why I procrastinate.
Focusing only on ways to improve without addressing the reasons for procrastination is like applying ointment to a disease that requires surgery.
It may be a stopgap measure, but it is unlikely to lead to a fundamental solution.
What's even more unfortunate is that people who fail by trying various methods without knowing why they procrastinate end up reinforcing the negative thought that "I can't do anything no matter what I do."
This book is for these people, say the researchers.
Korea's first! Analysis of the 5 Tendencies of Procrastination
A Complete Guide to Reasons for Procrastination and Solutions Based on Your Personality
Legendary jazz pianist Bill Evans said one of the most frequently asked questions he gets is, “Can I continue making music?”
He lamented that many musicians lump together problems that should be solved piecemeal and piecemeal into one big problem.
The same goes for procrastination.
If you know what partial problem is holding you back, you will have a clue to solving it step by step.
You will also gain motivation from seeing yourself improving.
Therefore, the book divides the tendencies that cause procrastination into five types.
△Unrealistic optimism, which underestimates the amount of work to be done and overestimates one's own ability to carry it out; △Self-criticism, which blames oneself for procrastination and prevents one from starting; △Resistance to reality, which seeks the sense of liberation one gets from procrastination; △Perfectionism, which sets standards so high that one cannot even think of trying; △Stimulation-seeking, which starts many things but cannot continue.
These five tendencies are not mutually exclusive, and a person may have multiple traits and procrastinate for complex reasons.
Only when each person clearly understands the characteristics that cause procrastination can true change begin.
If you lump together your procrastination and blame yourself for being “a hopeless lazy person” before even putting the pieces of the puzzle together, it will be difficult to create room for improvement.
You may be anxious under the pressure of a deadline, but it is especially important to approach things step by step.
The one-point prescription for each tendency suggested by the Counseling Psychology Lab at Yonsei University, the only lab in Korea specializing in procrastination, will help with this.
Professor Dong-Gwi Lee's research team from Yonsei University's Department of Psychology explains
Real Advice to Break the Habit of Procrastination
“Stop procrastinating and start now!” This is advice anyone who has ever tried to improve their procrastination habit has likely encountered at least once.
However, people usually react negatively when faced with restrictions and coercion.
So researchers in the fields of psychology and behavioral science have developed many techniques to guide behavior without coercion.
The advice that emerges from this is already diverse, but the method is also something we already 'know'.
In other words, what we need for change is not advice that says, “Do this.”
“When we ask someone for advice, it’s not because we want to hear it.
“You want that person to be in a situation where you are giving yourself advice,” says Terry Pratchett, the British novelist who wrote the 29-volume “Diskworld” fantasy series, which was extremely popular.
Asking for advice simply means revealing your situation and wanting to change.
Therefore, this book focuses on answering the question, "Why do I procrastinate?" so that you can focus on your long-term goals and find the right method to achieve them.
The process will undoubtedly be arduous, but I hope this book will be a strong companion on your journey of earnest change.
The power of psychology to free yourself from self-reproach and regret!
Even as you read this review, aren't you procrastinating and pretending not to see the things you need to do? As evidenced by the popularity of various books and videos introducing "how to not procrastinate," procrastination is a common problem for many.
But with so much content out there to break the cycle of procrastination, and countless techniques to get started without procrastination, why is it so hard to get things done on time?
To find out the reason, Professor Lee Dong-gwi, who has studied 'procrastination' for over 20 years, and the research team at the Counseling Psychology Research Lab at Yonsei University systematically and meticulously analyzed the 'habit of procrastination' based on over 100 references and the latest research results.
And they noticed something odd about the approach to procrastination that has been so prevalent so far.
There are plenty of books out there on how to not procrastinate, but there has never been a book that explains why I procrastinate.
Focusing only on ways to improve without addressing the reasons for procrastination is like applying ointment to a disease that requires surgery.
It may be a stopgap measure, but it is unlikely to lead to a fundamental solution.
What's even more unfortunate is that people who fail by trying various methods without knowing why they procrastinate end up reinforcing the negative thought that "I can't do anything no matter what I do."
This book is for these people, say the researchers.
Korea's first! Analysis of the 5 Tendencies of Procrastination
A Complete Guide to Reasons for Procrastination and Solutions Based on Your Personality
Legendary jazz pianist Bill Evans said one of the most frequently asked questions he gets is, “Can I continue making music?”
He lamented that many musicians lump together problems that should be solved piecemeal and piecemeal into one big problem.
The same goes for procrastination.
If you know what partial problem is holding you back, you will have a clue to solving it step by step.
You will also gain motivation from seeing yourself improving.
Therefore, the book divides the tendencies that cause procrastination into five types.
△Unrealistic optimism, which underestimates the amount of work to be done and overestimates one's own ability to carry it out; △Self-criticism, which blames oneself for procrastination and prevents one from starting; △Resistance to reality, which seeks the sense of liberation one gets from procrastination; △Perfectionism, which sets standards so high that one cannot even think of trying; △Stimulation-seeking, which starts many things but cannot continue.
These five tendencies are not mutually exclusive, and a person may have multiple traits and procrastinate for complex reasons.
Only when each person clearly understands the characteristics that cause procrastination can true change begin.
If you lump together your procrastination and blame yourself for being “a hopeless lazy person” before even putting the pieces of the puzzle together, it will be difficult to create room for improvement.
You may be anxious under the pressure of a deadline, but it is especially important to approach things step by step.
The one-point prescription for each tendency suggested by the Counseling Psychology Lab at Yonsei University, the only lab in Korea specializing in procrastination, will help with this.
Professor Dong-Gwi Lee's research team from Yonsei University's Department of Psychology explains
Real Advice to Break the Habit of Procrastination
“Stop procrastinating and start now!” This is advice anyone who has ever tried to improve their procrastination habit has likely encountered at least once.
However, people usually react negatively when faced with restrictions and coercion.
So researchers in the fields of psychology and behavioral science have developed many techniques to guide behavior without coercion.
The advice that emerges from this is already diverse, but the method is also something we already 'know'.
In other words, what we need for change is not advice that says, “Do this.”
“When we ask someone for advice, it’s not because we want to hear it.
“You want that person to be in a situation where you are giving yourself advice,” says Terry Pratchett, the British novelist who wrote the 29-volume “Diskworld” fantasy series, which was extremely popular.
Asking for advice simply means revealing your situation and wanting to change.
Therefore, this book focuses on answering the question, "Why do I procrastinate?" so that you can focus on your long-term goals and find the right method to achieve them.
The process will undoubtedly be arduous, but I hope this book will be a strong companion on your journey of earnest change.
GOODS SPECIFICS
- Date of issue: December 13, 2023
- Page count, weight, size: 232 pages | 308g | 135*210*15mm
- ISBN13: 9791171172207
- ISBN10: 1171172206
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