Wait, what’s this? A new game has been released? Cool. How did they do it though? Oh, cat videos! Have to let (insert friend) watch it! Also, got to try this new recipe of some nacho grilled cheese! I'll get back to you, okay?
Damn, it's been 5 hours already. What was I supposed to be doing again? Oh no!
If you want to avoid--or at least wants to make the slightest effort on avoiding--this, better finish reading. According to Alexander Rozental at Stockholm University in Sweden, everybody procrastinates and it’s an everyday phenomenon. It's completely normal. But regularly doing this can affect your health and your life negatively.
So, for those who are tired of procrastinating all the time (lol, how ironic), cognitive behavioural therapy or CBT could be of help--specifically those that focuses on behaviours such as removing distractions, setting goals, and rewarding success.
To test its effectiveness on curbing procrastination, researchers gathered 92 university students with severe procrastination from filling in a questionnaire. This questionnaire shows each participants' procrastination level (ranging from 1 to 60) of which all scored 40 or higher (an average person only scored 30). Participants were then divided into two: a group doing a weekly self-guided CBT via the internet and another group doing group CBT, both led by a pair of therapists for eight weeks.
Results showed that all participants have generally improved. “We saw large effects. Their scores dropped by around 10 points, and by the end of the treatment, 34 per cent had scores similar to the average population,” says Rozental. They also had lesser feelings of anxety, and improved academic performance and well-being. “The results are promising,” he said.
However, six months after the study, the participants in the group therapy showed steadier improvements than the internet group. Rozental believes this is because the group therapy provides direct help and support from people with the same experiences.
Now, you know what to do to be a more effective part of the society. Oh, what’s this? A new food truck just rolled into town?
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