روان‌شناسی اهمال‌کاری: عادات خود را بشناسید، انگیزه پیدا کنید و کارها را سامان دهید

by Hayden Finch, بیتا قوچانی (Translator)

بسیاری از عوامل مختلف می‌توانند باعث به تعویق انداختن کار شوند. خبر خوب این است که شما تنبل یا بی‌انضباط نیستید و می‌توانید به بهره وری واقعی برسید. عوامل روانشناختی که عادات به تعویق انداختن شما را تحریک می‌کند را کشف کنید و رازهای غلبه بر آنها را باز کنید. با این رویکرد مبتنی بر تحقیق، می‌توانید یاد بگیرید که از تعویق انداختن، پروژه‌ها را به پایان برسانید و به اهداف خود برسید.

با باز کردن فرآیندهای فکری رایج و موانع عاطفی که شما را در چرخه‌های رفتار مشکل‌ساز به دام می‌اندازند، شروع کنید. این آگاهی را در هر مرحله از انجام کارها با استفاده از تکنیک‌های مبتنی بر شواهد عملی که به دلایل ریشه‌ای اهمال کاری و مشکلات مدیریت زمان می‌پردازد، اعمال کنید. وقتی به شما قدرت داده شود که با مغزتان کار کنید، نه در مقابل آن، می‌توانید کنترل را به دست بگیرید و تغییرات پایدار ایجاد کنید.

این انتخاب قدرتمند در کتاب‌های روانشناسی به شما کمک می‌کند:
گام به گام موفق شوید - در هر زمان از طریق اهمال کاری کار کنید: اولویت بندی کنید، انگیزه پیدا کنید، بر اجتناب غلبه کنید، شروع کنید، تمرکز کنید، دنبال کنید و تمام کنید.
چشم انداز پیدا کنید - حکایات زندگی واقعی افرادی را که با اهمال کاری دست و پنجه نرم می‌کنند کاوش کنید تا بینشی در مورد نحوه کارکرد آن در زندگی خود به دست آورید - و به شما کمک کند علل آن را شناسایی کنید.

Genres: Psychology, Self Help, Nonfiction, Productivity

182 pages, Paperback

Reviews

[☘Misericordia☘ ⚡ϟ⚡⛈⚡☁ ❇️❤❣ · Rating 5 out of 5]

Nice takeouts:
Q:
DO THE EASIEST OR HARDEST FIRST (c)
Q:
USE MOMENTUM (c)
Q:
JUST FIVE MINUTES (c)
Q:
REVIEW YOUR REGRETS
We’ve all got a long list of regrets—drunk texting an ex, lower back tattoos, bangs. But some things in life are almost impossible to regret. Things like going for a walk, spending extra time with people you love, eating a healthy meal, thanking someone, recycling, drinking water, exercising . . . the list is endless, really. You know what’s also impossible to regret? Getting started on something you’ve been putting off. Think about it: How many times have you regretted finishing something early, being extra-prepared for a test, or having a head start on a project? Now consider the opposite: How many times have you regretted your decision to procrastinate? My guess is that you’ve regretted it often, and that’s why you started reading this book to begin with. Taking this mindset and remembering that it’s nearly impossible to regret getting started (but very easy to regret starting late) can help you get over the hump of starting something new. (c)
Q:
ASK YOURSELF THE MIRACLE QUESTION
Derived from solution-focused brief therapy (SFBT), the miracle question is a technique to use when you’re feeling indecisive.
Suppose tonight while you are sleeping, a miracle occurs, and the decision you are avoiding has been made for you. You are asleep, so, of course, you don’t know the miracle has happened. When you wake up the next morning, what would be the first sign that a miracle had occurred? Maybe you have been avoiding making a decision about which law school to attend. When you wake up the next morning, a miracle has happened: You’re wearing pajamas with one school’s insignia, there’s a welcome packet from the school on your nightstand, and you’ve rented an apartment in that school’s city. When you imagined it, which school did you see first and which city did you see yourself living in?
The miracle question helps us imagine what our lives would be like if the decision were already made. We can imagine the details of a life spent living with that decision. We can then use that information to determine which decision is the best for us. If one imagined miracle life feels more consistent with your goals or values than the other, that decision is likely the best. (c)
Q:
USE A REVERSE DEADLINE
You’re familiar with regular deadlines, but you may not have heard of a reverse deadline. A reverse deadline is an amount of time you commit to trying something before you quit. Say you want to learn a computer programming language, but frustration and a fear of never becoming proficient are holding you back. Try setting a reverse deadline for yourself that includes an amount of time you are willing to commit to practicing coding—maybe 30 minutes a day, or an hour a week. This type of reverse deadline helps us continue to move towards our goals rather than feel paralyzed by fears, while also making the commitment seem more manageable. Another application of this strategy is to commit to trying a new skill for six months or one year, to allow yourself a realistic opportunity to learn it before deciding you’ll never be good at it. (c)

Extras:
Q:
Sophia was a PhD student who needed to do a lot of writing to complete her dissertation. That type of writing creates considerable anxiety and stress, which she understandably wanted to avoid—by gardening. She’s like anyone else in this way; the tasks most likely to be procrastinated are the ones that generate the most negative emotions and are boring, challenging, or tedious.
Sophia felt frustrated when she sat down to write and then relieved when she decided to put it off. Her brain realized that relief was better than anxiety and learned to encourage her to procrastinate every time she thought about writing. Like many other procrastinators, Sophia developed a habit of avoiding her feelings, and she did this so quickly and automatically that she hardly even noticed the feelings before her brain was already shutting them down.
You can’t really blame Sophia for wanting to avoid her feelings about writing. Society has taught us that feelings are scary and we should avoid them. Feeling insecure when you have to go to a group event? Here, drink some cocktails and you won’t notice your insecurity anymore. While we all want to avoid feeling uncomfortable feelings, procrastinators tend to feel uncomfortable feelings more strongly, are more impatient when tolerating discomfort, and have less practice coping effectively with discomfort. Those characteristics can perpetuate emotional avoidance and, ultimately, procrastination. (c)
Q:
Sometimes, the way our brains parse information can make it difficult to get started on a task. (c)

[Arun Ravindran · Rating 4 out of 5]

Lots of good strategies to overcome procrastination. Some familiar techniques like Positive Affirmations or Accountability Partners and some new ones (to me) like Coping Cards and the Miracle Question. Personally, I benefitted most from the research backed reasons for procrastination which breaks the myth that it caused by self-discipline or time management issues.

The book correctly identifies that is no one kind of procrastination. For example the reluctance to to start an important task might be due to aversion to that change it may bring as opposed to reluctance to finish a task due to crippling perfectionism. The chapters are structured to address these separate issues separately to suit different kinds of procrastinators.

But I felt something was missing. Probably, a 4 week action plan to overcome procrastination? I know it sounds too prescriptive. But the onus here is on the procrastinator to bring his/her life back to schedule which is precisely what they might be avoiding.

Overall, a great short book with solid research backed advice.

[Robert Lewis · Rating 4 out of 5]

I freely admit it! I'm a procrastinator. But people procrastinate in a lot of different ways, and as procrastinators go, I'm lucky enough to be one of the relatively productive ones. For example, I once procrastinated from working on a grad school term paper by instead writing a book on mathematics. Indeed, I procrastinated from tidying my study by reading this book and writing this review. Whether I came out ahead in the balance is a question I leave for the philosophers to answer. I point this out, though, simply to illustrate that I know what procrastination is all about, both at a personal level and as a student of human psychology.

The author of this book also seems have a very solid grasp on the subject. Though the book is written in a friendly and conversational tone, it alludes to some very deep psychological principles and outlines (albeit somewhat superficially and for a lay audience) both the causes of procrastination and some of the possible solutions. And the information contained is psychologically sound, so the reader can rest assured that he or she is getting quality information.

It's not a perfect book, though. If you're looking for deep and detailed explanations, this is not the book for you. Similarly, this isn't really the book for a psychologist looking for the latest research (though psychologists might benefit from assigning the book to some of their clients). The book does cite the psychological literature when necessary but also sparingly, so the academic reader might be left wanting more but the lay reader is never overwhelmed by technical jargon.

It's also a very short book. It's only a bit more than 100 pages in length, and many of those pages are filled with blank space, tables or illustrations, or section headings. This, again, is both an advantage and a disadvantage. The disadvantage, again, is for the reader looking for more detail. In order to maintain its length, for instance, it has to omit some important areas of discussion like the interaction between personality traits and procrastination. The advantage is clear, though: if you're a procrastinator, you're a lot more likely to get through a book if it's short, casually written, and not too dry.

So I do recommend the book, especially for the lay reader struggling with procrastination. However, I recommend it with a caveat (and one I think the author would agree with): such a book is a poor substitute to professional counsel. Though the book spells out a variety of potential causes for procrastination and attempts to help the reader determine which one(s) is/are relevant, it can be remarkably difficult for people to know themselves. Treat this book, then, as an introduction, but if you procrastinate to the point that it's interfering with your life, by all means seek help from a qualified psychologist.

Note: I received a free copy of this book for purpose of review. My opinions remain my own.

[Kasia Kulma · Rating 2 out of 5]

I’m not usually a procrastinator (well… most of the time!), but I know plenty of people who are. 😂 I didn’t find the book particularly enlightening, and worse, it offered so many strategies for motivation, focus, and getting started that by the time you finish reading, you’ve probably forgotten where you were supposed to begin!

[Lloyd Downey · Rating 5 out of 5]

I must confess that I had some doubts about this book as I started it. It seemed to be the work of a young psychologist, out to make a mark and I wondered how deep and thorough the research could be for something like procrastination. However, I was very favourably surprised. I liked the book and learned a lot from it. Yes there is a fair amount of repetition there: like break tasks up into chunks but, on the whole there are also a lot of really helpful techniques. I liked it so much that I’ve made a deal with my son:....I went out of my way to collect something for him and he’s agreed to read the book....by a certain date. (though he’s already trying to negotiate his way out of the deadline).
OK...I already knew a lot of these techniques. And some of them I even practice myself. But, I was not aware that procrastinators are really trying to avoid unpleasant FEELINGS by avoiding a task. And I had never thought that fear of success might cause people to avoid tasks because then they might have to live up to this standard.
And I do use “self-talk” to convince myself to do things but I didn’t appreciate just how powerful a tool this is: for example, when visualizing the fruits of successful completion of a task.
So over all, quite impressed and happy to give the author five stars. And to help me remember the main arguments I’ve summarised it with various quotes below:

“Not all procrastination is the same. We can sort the ways we procrastinate into two types: passive and active procrastination.....Passive procrastination is when you mean to get started on something but just keep putting it off. If you find yourself repeatedly and honestly thinking, “I’ll do it right after I finish this other thing.”.....Active procrastination is much more deliberate. This is when you intentionally make a decision to procrastinate, often because you believe you “work better under pressure.”
Research tells us this type of procrastination usually isn’t as detrimental as passive procrastination, but that’s not to say that it’s benign.
Since we have a finite amount of time and energy each day, everyone is forced to postpone some tasks.....The difference between procrastinating and being a procrastinator is how habitual the procrastination is and how detrimental it becomes to your life.....We’re masters at replacing one task with another task that’s also important but maybe not quite as crucial.
By doing this, we convince ourselves that maybe we aren’t actually procrastinating—we’re just busy! Perhaps you’ve heard of procrastibaking, the practice of baking something unnecessary in order to put off doing something important?....By staying in motion, we convince ourselves that we’re working toward a goal.
But when we challenge this idea, we see that we’ve procrastinated by prioritizing less important or urgent tasks or by fixating on unimportant details.....Ultimately, she [a case study] postponed the decision for so long that there were no more seats to take the exam in the summer, which forced her to delay her entrance to medical school for an entire year.
Chronic Procrastination:... Even though 100 percent of us procrastinate with some things sometimes, 20 percent of us are chronically affected by procrastination.....And more than 95 percent of procrastinators recognize that it’s a harmful habit and want to overcome it.
People procrastinate due to a very complex interaction of psychological factors. These factors include the way our brains process information in our environment, past experiences we’ve had with procrastination and failure, the actions we take when procrastination is an option, and the thoughts and feelings we experience when we try to engage in difficult tasks.
For hundreds of years, humans mistakenly believed procrastination was a moral failing. Science has now proven that it’s a complex and treatable psychological condition.
Self-Control and Motivation:.....Due to their preference for immediate rewards and pleasures, procrastinators usually start their day with the more pleasurable tasks, whereas non-procrastinators tend to prefer to get the hard stuff out of the way first......Procrastinators also have trouble managing setbacks and tend to give up when they run into a problem.
Self monitoring is important.....and every time you realize you spent the last three hours playing video games instead of cleaning the house like you said you would, that’s self-monitoring, too.
Difficulty Handling Negative Emotions:....When it comes to feelings, procrastinators are much more focused on how they’re feeling right now than how they might feel later or even what their long-term goals are....While we all want to avoid feeling uncomfortable feelings, procrastinators tend to feel uncomfortable feelings more strongly, are more impatient when tolerating discomfort, and have less practice coping effectively with discomfort.
You’re Not Kind to Future You:....The simulation of what our procrastination will feel like is usually more charitable than the reality—we underestimate the stress it will cause, the guilt we’ll feel for continuing the pattern, or the disappointment that will stem from a missed opportunity.......Procrastinators’ simulators are weak in general, and they struggle to consider the consequences of their choices.
Unrealistic Ideas About Time:......Even when Google tells you it takes exactly 23 minutes to drive to the airport, you still show up late because you forget to factor in the five minutes it takes to load up the car with your suitcases, the 12 minutes it takes to park the car and ride the shuttle.....When we underestimate how long something will take us, we put it off.....This is why you consistently believe you can start cooking dinner 10 minutes before your guests start arriving......When we overestimate how long something will take us, we put it off....This is why you avoid changing the sheets on your bed—though it actually only takes five minutes, you believe it’s a 20-minute project that you just don’t have time for.
Waiting for “The Perfect Time”: Maybe the truth is that we are tired, we don’t feel like doing it, there are more enjoyable activities to do.....Even if those things are true, it doesn’t mean we can’t get started. Most tasks can be broken down into parts.....That “perfect” time is a unicorn. It doesn’t really exist.
Other Causes:....One major cause of procrastination is a fear of failing....Related to a fear of failure is a fear of uncertainty, when we tell ourselves there must be a guaranteed good outcome before we can get started.......We also procrastinate by believing that our energy is too low to get started on something.......And of course, there’s everyone’s favourite feeling, FOMO, or “fear of missing out.”.......“Life’s too short to be skipping out on fun things, just to complete some boring task.”......Procrastinators tend to have a harder time recalling what tasks didn’t get done yesterday........Plus, some procrastinators get distracted from tasks before they’re completed, including decisions they’re trying to make......This can result in indecisiveness or other forms of procrastination.
Though you may believe that procrastination only has immediate ramifications—that marked-down grade on your late term paper, the fee added to your overdue credit card payment—Procrastinators have poorer health, greater risk for mental health conditions, lower self-esteem, lower salaries, shorter periods of employment, greater risk of unemployment, and general misery.
Sometimes, we use procrastination as a way to reduce stress, thinking, “If I postpone studying for the test, then I’ll feel less stressed now.”....But as the test date approaches, procrastinators actually feel even more stressed and have more physical health problems (headaches, digestive issues, colds and flus, insomnia, etc.) than non-procrastinators....A 2002 study by H& R Block found that 40 percent of Americans waited until April to file their taxes.....That same survey also found that many Americans procrastinate on saving for the future......You’ll still be holding down your 9-to-5 because you didn’t save up for retirement.
Procrastinators often produce inferior work. At school, this shows up as lower grades on assignments and exams, lower GPAs, and greater likelihood of withdrawing from courses.
We think of procrastination as a me problem. Who cares if I stay up all night finishing a project or put off folding my clothes? It’s not hurting anyone but me. But in many cases, procrastination is actually a we problem. Michael procrastinated paying bills and filing taxes, and his wife felt betrayed, deceived, and resentful as a result......Procrastination causes some problems, but it also feels really good. It’s so much more enjoyable to spend a night watching Netflix, scrolling Instagram, and clicking “Add to Cart” than it is to spend that time folding clothes, creating a budget, and updating your résumé......But later on, of course, we have to pay for procrastinating on important tasks.
Procrastination is associated with more activity in the ventromedial prefrontal cortex, which helps us choose actions that are consistent with our values, and less activity in the anterior prefrontal cortex, which is involved in long-term planning. This combination means procrastinators tend to focus more on short-term, immediate satisfaction rather than long-term goals......
Most humans don’t like feelings, so we try to figure out a way to dodge or avoid them. Of course, procrastinating means we don’t accomplish whatever task we were thinking about doing, but it also means that we save ourselves from feeling uncomfortable....When we think .about doing a task, we start to have some predictable thoughts: “I don’t have the energy right now,” or “I’ll do it later.”.....A really strong desire to avoid those feelings develops. When we realize that we could get rid of those feelings by just not doing the task, we start working really hard to come up with some high-quality excuses..Procrastinating relieves an uncomfortable feeling immediately, whereas not procrastinating feels uncomfortable for longer. Our brains love immediate gratification, so procrastination persists.
Chances are high that procrastination is affecting and is affected by your emotional and behavioral health......The mental health condition most commonly associated with procrastination is Attention-Deficit/ Hyperactivity Disorder.....Procrastination with ADHD can take many forms. Sometimes, susceptibility to temptation and distraction prevents someone from effectively structuring their time. But it can also look like forgetfulness, trouble completing long-term projects, problems with organization or decision-making....Someone with ADHD more often avoids tasks because the tasks themselves are boring or tedious. However, it’s common for a person with ADHD to also have depression and anxiety....The primary factor affecting procrastination in ADHD is distractibility.
Consider concentrating on chapter 8 for strategies for getting focused
A person experiencing depression usually feels sad, empty, irritable, or hopeless. Depression also changes sleep and appetite patterns......Procrastination is actually a major predictor of suicidal thoughts (especially in college-age women who have a low sense of self-worth)....Nathan [another case study] had obviously put off the big things in life, but he was also procrastinating on all the little things, like tidying up his apartment, getting a haircut, and going to the grocery store..... A person with depression procrastinates because they lack the energy to start a task......One lesser-known symptom of depression is indecisiveness; because everything feels really crappy when you’re depressed, it’s hard to make decisions about anything....Anxiety involves feelings of fearfulness, apprehensiveness, or uneasiness.......Richard had a more chronic form of anxiety. He had fairly serious OCD—he doubted nearly everything he ever did or thought, and he coped with this by avoiding most tasks, like throwing away plastic bottles.
An interesting component of anxiety-related procrastination is fear of finishing tasks successfully. Sometimes, people with anxiety are actually afraid of success: If I succeed, people might expect even more from me,....The connection between anxiety and procrastination is largely related to feelings of being overwhelmed and fear—fear of success and fear of making mistakes. These fears make it harder to start and complete tasks and make decisions.
When it comes to drugs and alcohol, procrastination has been linked strongly to marijuana use. Fifty-three percent of occasional marijuana users report that it causes them to procrastinate, but 94 percent of people who are dependent on marijuana report that it has led them to procrastinate.....Plus, procrastination is part of what keeps people stuck in the addiction cycle......Procrastination stemming from low self-esteem and self-confidence limits the opportunities we pursue. We stay in unhealthy relationships too long, don’t go after promotions, and don’t pursue opportunities for personal growth. The people around us suffer, too:
Perfectionism involves setting exceptionally high standards for yourself and then tying your worth to your ability to meet those unreasonable standards.....But perfectionism can also be detrimental: Criticizing yourself, worrying excessively about mistakes, and being unable to feel satisfaction even when you do a good job can cause anxiety and depression and increase procrastination.....And perfectionists often unintentionally transfer their pressure-driven intensity to the people around them......But when it comes to perfectionism-related procrastination, the primary issue is completing tasks. Perfectionists put off finishing tasks.
Imposter syndrome:....It’s a fear of being exposed as an incompetent fraud, even when you’re objectively competent.....People with imposter syndrome have trouble recognizing their own potential and don’t pursue prestigious career opportunities.....The greatest barrier to overcoming imposter syndrome–related procrastination is getting started on tasks. Low self-confidence or low self-esteem makes us buy into the narrative that we aren’t qualified enough to go after our goals.
Worth noting that your procrastination may stem from multiple issues.
In part 2: Using Psychology to Overcome Procrastination, Hayden has a whole set of psychological and other techniques for coping with procrastination ranging from: prioritising, chunking the task, helpful “self talk”. And being kind to ourselves, writing things down, getting clear on our real goals (which I equate with our values...our second order desires.....the desires that we wish we had}. And, I liked this one: Review your regrets:.....How many times have you regretted finishing something early?
I found it a really useful book.

[Stephen · Rating 3 out of 5]

I had put it off too long…..

[Madly Jane · Rating 5 out of 5]

First, I've been interested in how we form habits and how we get rid of bad habits for the last two years and have been reading books on habits throughout this time. Finally someone told me about Hayden Finch, the doctor who is the author of this book and another one on Habits. She is a cognitive behavior therapists and a very good one, so I bought her two books. They are small ones but to the point and based on CBT, which in my honest opinion, is the only way to go when you have emotional or other issues like ADHD, etc. I have general anxiety disorder aka GED from a childhood trauma and I have been treated with CBT a few times. It was wonderful. Hard work but wonderful for my life. This book is really awesome, to the point and it does not waste time getting to the heart of what one must do to end procrastination and also develop new habits. Even if you suffer from ADHD or Depression or bi-polar, this book will help you. It's simple, information, and very clear. It covers a lot of the things that many neurodivergents do like lose keys, lose focus, feel overwhelmed, etc. etc. etc. My issue has always been being uncomfortable. This is do to trauma as a toddler and habits formed. The brain remembers. And we have to learn to retrain it. It can be retrained. This book is highly recommended. The thing about CBT is that there are no quick fixes and lots of practice is needed. Dr. Finch understands this and has prepared a good way to find hope.

[Sagar J · Rating 4 out of 5]

The Psychology of Procrastination.
Well, we all procrastinate our work, our activities, our tasks, our goals at some point of life in one or the other way. We all are very much aware about Procrastination & it's because of this awareness we choose to pick up this book.
I wont say that this book is a rocket science to deal wth the Procrastination & neither the author claims such, but yes the author has worked & studies real hard & methodically served in this book about the factors leading to Procrastination, its pattern, its flow. And after identifying the real factors & type of Procrastination, the author then takes us to various evidence based theories to cope up or deal with the same & stay motivated, focused & ultimately finished our desired task without getting sidelined by Procrastination. I recommend one should atleast read once such type of books to make oneself aware about their current state of mind. Happy Reading!!

[Joyce mounts · Rating 5 out of 5]

Makes you take a deep look at yourself

The author focuses on the
person and not just the
chores. I realized after reading this book that my
procrastination is stemmed
from my lack of decisiveness. I cant decide where to start. I cant decide what to do with unwanted items. I cant decide what to keep , what to throw, where to store items. This lack of being able to make a decision about how to organize my home has kept me on the procrastination mode for over a year. Using the technique of timing my work, stop for a break, timing
my work, etc. I was able to take small steps towards my goal and am happy to say that all the small steps
accomplished my goal. This is a great book to reflect on yourself and understand why you procrastinate. Once you get that, its easier to move in and do what you need to do.

[Jackson Myers · Rating 5 out of 5]

The author Hayden Flinch has published numerous articles and books on procrastination and counseling procrastinators in academic settings. Dr. Flinch’s expertise in behavior change is shown through rea life examples. She makes behavioral science science easy to understand and apply to our daily lives. I enjoyed reading this book because it is engaging and packed with science based tips and strategies to enable you to stop procrastinating. The book shows why procrastination is a harmful habit that negatively affects peoples lives. For example “Procrastination is not waiting and it is more than delaying. It is a decision to not act” (80 Flinch). This book is good for anyone looking to improve their planning, motivation and productivity.

[Jorge Arturo Cortes Gomez · Rating 5 out of 5]

La emoción detrás de procrastinación

Creo que lo que más me ayudo a entender este libro es como estan ligadas las emociones a mis actividades. Usualmente evito actividades que me generan confrontación, y no había caido en cuenta de ello. Me gustó el enfoque de este libro. Explica claramente las razones por las que somos aplazadores crónicos

[Milena Reinherz · Rating 5 out of 5]

This book delivers what it promises, the psychology of procrastination. It really helps to understand how the mind works when we procrastinate, why we do it and also offers practical steps that you can take to help break the pattern of avoidance.

[Joan Nadia · Rating 4 out of 5]

It feels quite theoretical, but I guess if you really follow the book with all the exercises you will get benefits from it (instead of reading it consecutively like a novel). Serves better as a reference imo.

[Jenn · Rating 5 out of 5]

I found the actionable steps in this book really helpful. It gave me a framework to managing my ADHD again. I get lost in tasks and because of recent health issues, I stop working on tasks when I lose energy. This book has helped me address these issues already.

[mj hinkson · Rating 4 out of 5]

Helpful strategies and great analysis

[Naomi Bramble · Rating 5 out of 5]

Maybe one of the only books that help solve my procrastination...... will be rereading it every month 👏🏽

[Royal Diadem · Rating 4 out of 5]

How do I start reading this book?

[Diana · Rating 3 out of 5]

Overall, an okay book. I felt like the examples to deal with procrastination were all sort of randomized throughout the book. Some good points were made.

[Khrystyna Barna · Rating 4 out of 5]

ok

it was alright. interesting psychological points. enjoyed it in some ways but not really sure i am going to use it

[tasya · Rating 5 out of 5]

Buku ini benar-benar membantu saya memahami akar penyebab kecenderungan manusia dalam menunda-nunda segala sesuatu. Dalam buku ini pun, Dr. Finch juga telah memaparkan upaya yang dapat dilakukan untuk menanggulangi kecenderungan menunda tersebut dengan berbasis pada bukti (evidence-based strategy) dalam ilmu psikologi. Untuk menginspirasi pembaca mengimplementasikan strategi yang tersaji, Dr. Finch banyak memberikan encourage words bernada suportif. Lebih jauh, Dr. Finch juga menyertakan tips and trick yang berguna apabila dalam menerapkan strategi tersebut pembaca menghadapi tantangan ataupun kendala yang dapat menjerumuskan pembaca kembali pada kecenderungan untuk menunda-nunda. Overall, this book is clearly thoughtful and helpful. Highly recommended!

[ABSAUCE · Rating 3 out of 5]

Good book, pretty gentle and kind in an informative way, not in a soul touching way. Only giving it a 3 star cuz it didn’t solve my problems (lol) but the book is right: procrastination isn’t a problem you can solve pragmatically by pushing through; it’s something that relates to an internal mental/emotional struggle. That’s the biggest take away: procrastination is a symptom, a sign of something else to uncover. Overall, feeling uninspired, but I don’t think that’s a flaw of the book, just how I feel.

Don’t read all of it, just read the chapters that apply to you (like it suggests).

[Nisa · Rating 5 out of 5]

This book is truly amazing!!! I read it in Indonesian, it is very related to my life. With simple theory and practice, this book really provides comfort and understands me... I don't know what else to say. Thank you very much Mrs. Hayden Finch!!!

[J.C.Valdovinos · Rating 5 out of 5]

This book was awesome not only telling you why you procrastinate but how to fix the causes of procastination, I would say as of March, 6th, 2025, this is in my top ten books of all time.