5-2 Project Two Milestone_Journal Entry

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Psychology

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Oct 30, 2023

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1 PSY 108 Project Two Milestone: Journal Entry Key Takeaways According to the speaker, how does procrastination work? Tim Urban stated he believed "the brains of procrastinators were actually different than the brains of other people," (TED, 2016). Urban describes the two brains as the procrastinators brain and the rational decision-makers brain. Urban further describes procrastination as an individual who understands there is a deadline, wants to achieve that goal, but gets distracted by the here and now. The rational decision-maker will make the rational decision to do something productive, but the procrastinator doesn't like that plan, and starts to procrastinate but looking at the here and now. "He has no memory of the past, no knowledge of the future, and he only cares about two things: easy and fun," (TED, 2016). The rational decision maker can visualize the future, see the big picture, and make long term plans. Sometimes it makes more sense to be doing things that are harder and less pleasant. How does the speaker suggest addressing procrastination? Tim Urban suggests taking a long, hard look at a calendar. Life is short, and there is not enough time in your life to be a procrastinator. Think about what you are procrastinating on, focus on the task and break them down to much easier to accomplish task. Above all, stay away from the Gratification Monkey, and avoid being distracted by the here and now. Connections In what ways is procrastination a negative form of coping? Procrastination can be a negative form of coping because the stress one may put on themselves can have negative consequences for that individual. This may cause an individual to miss their

2 timeline and affect their work product. The biggest concern is the effect it will have on an individual. This could affect their self-care, well-being, and cause an individual to lose focus and increase anxiety. In what ways is procrastination a positive form of coping? Procrastination can have a positive form of copying by allowing an individual to take a step back and plan out their objective to meet their goal. Planning out the steps to meet an objective allows an individual to understand their time limits to accomplish that goal. This will allow more time to think and focus on the task at hand. Assuming that individual stays away from the distractions of the here and now, this type of planning and executing can have a positive impact on meeting one’s timeline and objective. How might being intrinsically or extrinsically motivated relate to procrastination? Procrastinators strive for instant satisfaction; intrinsic behavior provides that when accomplishing a goal or objective. Intrinsically motivated behavior is focusing on getting a task done and the enjoyment out of accomplishing that task. “When we’re engaged in intrinsically motivated behavior, we feel competent, in control, and full of passion and meaning,” (Harper, 2024). Procrastinators are afraid of disappointing others, failure, and not accomplishing their goals, these are extrinsic motivators. These motivators can push a procrastinator into accomplishing a goal, finishing a task, meeting a timeline. Extrinsic motivators push people to succeed, rather than face the consequences of failure. Resilience When might procrastination be considered a good thing?

3 Procrastination can be thought of as a positive motivator when utilized in the appropriate way. If there is no timeline, and the ability to finish a task without pressure of time, then procrastination would ultimately not have a strong effect on accomplishing that goal, assuming it is accomplished. If deadlines do exist, procrastination can be a benefit by allowing an individual time to reflect on a task. When an individual becomes overwhelmed, stressed, or lacks the experience or training to accomplish the task, procrastinating can be beneficial by allowing that person to step back and ask for help, take a breath, or just walk away and take a break to refresh. According to the speaker, how can our inner “rational decision maker” and “instant gratification seeker” coexist? Urban believes it was all about balance between the “Rational Decision-Maker” and the “Instant Gratification Seeker.” According to Urban, the “Panic Monster” is the balance between the two and helps lead the procrastinator to accomplish their objectives. This balance only works when there is a deadline attached to the objective. If there is no deadline, then the “Instant Gratification Seeker” will not have balance and waste time ultimately causing the procrastinator to suffer the consequences of their actions. How do you think we can reframe procrastination in a more adaptive way to promote resilience? First and foremost, recognize that if you are a procrastinator, this can be a problem if not managed. Determine what the objective is and what your timeframes are. Now, plan ahead, give yourself small tasks that are easily accomplished. Focus on completing those tasks and not just the end goal. By accomplishing those small tasks, you will be gratified at your accomplishments which will give you the motivation to accomplish the next task. When you feel yourself being distracted, step back, find a way to refocus your attention on the task at hand. When you are able

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4 to take a project and meet the timeline set forth, you will realize you can accomplish your goal even if you procrastinate. As you continue to work through this process, you will be resilient and know that you are able to accomplish objectives, goals, tasks, and projects by working through the problem of procrastinating and pushing through to meet those deadlines.

5 Reference Harper, J. (2024). Psychology in the real world (2nd ed.). Soomo Learning. https://www.webtexts.com TED. (2016, April 6). Tim Urban: Inside the mind of a master procrastinator | TED [Video]. YouTube. https://www.youtube.com/watch?v=arj7oStGLkU

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