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cover of episode How to Stop Procrastinating, According to the World’s Leading Expert (It’s Not What You Think)

How to Stop Procrastinating, According to the World’s Leading Expert (It’s Not What You Think)

2023/12/11
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The Mel Robbins Podcast
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Joseph Ferrari
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Mel Robbins: 本期节目讨论了拖延症的定义、成因、以及克服拖延症的方法。Mel Robbins分享了她自身的拖延症经历，并与Joseph Ferrari博士探讨了如何识别慢性拖延症、克服拖延症的误区以及有效的应对策略。 Joseph Ferrari: 拖延症并非时间管理问题，而是认知和行为问题。它是一种自我设限策略，人们通过拖延来避免失败和负面评价。克服拖延症的关键在于改变思维方式，采用认知行为疗法（CBT），从小事做起，将大任务分解成小步骤，并利用Premack原则和公开承诺等方法来强化积极行为。同时，要学会区分借口和正当理由，避免自我贬低和过度自我批评。 Joseph Ferrari: 拖延症并非时间管理问题，而是认知和行为问题。它是一种自我设限策略，人们通过拖延来避免失败和负面评价。克服拖延症的关键在于改变思维方式，采用认知行为疗法（CBT），从小事做起，将大任务分解成小步骤，并利用Premack原则和公开承诺等方法来强化积极行为。同时，要学会区分借口和正当理由，避免自我贬低和过度自我批评。

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Dr. Joseph Ferrari defines procrastination as the intentional delay of a task that is irrational and prevents reaching a goal, emphasizing its maladaptive nature and the need to unlearn it.

Shownotes Transcript

Are you always the one who is late for everything?

Do you find yourself procrastinating, no matter how hard you try to stay focused?

Does managing your time to get everything done feel impossible?

Mel sits down with THE world’s leading researcher on procrastination.

Dr. Joseph Ferrari is a distinguished Professor of Psychology at DePaul University in Chicago, where he has spent nearly three decades researching with colleagues around the world about why we procrastinate. Today, he’s sharing those surprising findings with you.

 

Topics discussed include:

How research defines procrastination. (It’s not what you think.)

Why procrastination is an epidemic.

How procrastinators see the world.

The difference between someone who procrastinates and a procrastinator.

Signs you may be a chronic procrastinator.

How the Premack Principle helps you get stuff done.

The REAL reason you procrastinate.

Why “social esteem” is so important to procrastinators.

The ONE word that can change how you think about yourself.

A powerful strategy to use when you feel stuck.

The link between procrastination and perfectionism.

The difference between an excuse and a legitimate reason.

How to deal with procrastinators in your life.

 

You can purchase Dr. Ferrari’s latest book, Still Procrastinating, here: https://shorturl.at/aJPR0)

Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr)

Check out my book,* The High 5 Habit*: https://a.co/d/g1DQ8Pt)

 

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Want more resources? Go to my podcast page at melrobbins.com/podcast).

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