神经科学与心理学2019law.utexas.edu
对拖延的自我宽恕可减少未来拖延
Self-forgiveness for procrastinating can reduce future procrastination (2010)
入门 · 约 45 分钟读完前置知识：基础统计学、自我调节理论
导读
这篇 2010 年的心理学论文研究自我原谅能否减少拖延行为。作者以学生为样本，发现那些在第一次考试后原谅了自己拖延行为的学生，在下次考试前拖延得更少，说明自我原谅有助于打破拖延-内疚-再拖延的恶性循环。
HN 关注点：拖延是 HN 读者普遍关心的话题，而'原谅自己反而能减少拖延'这一反直觉结论，加上对研究方法可靠性的质疑，引发了讨论。
HN 评论精选
这几条评论里：支持 1 质疑 1 补充 1 亲历 1
支持拖延的痛苦核心是羞耻感而非任务本身，'被允许'的休息才真正有恢复作用。
时机很巧，我刚在假期后重新审视了自己，也注意到同样的现象。我经常'休假'，也就是连续几天逃避工作。为什么有些感觉不同？取决于我是否觉得'被允许'这样做。假期的核心治愈作用，至少对我来说，似乎是从'我在错误分配时间'的羞耻感中解脱，而不是从某个具体任务中解脱。这也解释了为什么深度工作虽然不像传统意义的'休假'，却能让人感到滋养。很高兴这个话题在 HN 上被讨论，很好奇其他人的经历和解决办法。
RickS查看英文原文
Apt timing. I was just revisiting a voice not from after Christmas vacation where I noticed the same thing in myself. I "take vacation" all the time, in that I'm fucking off from some kind of work for a couple days straight. Why do some feel different than others? Because of whether I feel like I'm "allowed" to be doing it. The core healing property of a vacation, at least for me, seems to be a vacation from the shame of feeling like I'm misallocating my time, rather than a vacation from any particular task. This also explains why deep work can feel so nourishing despite being very unlike what we'd normally think of as "vacation". Glad to see this topic get some play on HN. Really curious about other people's experiences and solutions here.
质疑质疑研究方法：仅因被试不认为拖延影响成绩就剔除样本，缺乏正当性。
论文中写道：在两次期中考试之间，参与者被问'你认为你的拖延影响了这次考试的成绩吗？'，采用 0-3 三点量表。有趣的是，尽管拖延按定义是一种自我调节失败、是对自我的冒犯，仍有 14 名参与者回答'完全没有'，因此这些参与者被剔除，最终样本为 119 人。这种剔除是怎么被论证的？这看起来完全不合理。
jey查看英文原文
> Halfway between the first and second midterm, participants were asked, ‘‘Do you think your procrastinating affected how well you did on this exam?” on a three-point scale, where 0 = not at all and 3 = definitely. Interestingly, although procrastination is a self-regulatory failure and thus, by definition, is a transgression against the self, 14 participants did not believe this to be so, answering ‘‘not at all” on this item. Consequently, we eliminated these participants leaving a final sample of 119 participants (70 female, 49 male) whose age ranged from 17 to 56 years (M = 20.50, SD = 5.17). How is this elimination justified? This seems entirely unsound.
亲历亲历经验：把拖延当作被允许的事而非错误，反而更容易停止，因为摆脱了内疚螺旋。
我和拖延打过不少交道。当我把拖延视为'错误'时，这个前提对我有效——原谅自己意味着你做错了事，原谅能消除内疚感。现在我倾向于把拖延当作需要做的事，允许自己放纵一会儿，然后选择停止。我的理论是：既然拖延是被允许的，就更容易停下来，因为不再陷入内疚螺旋。一个类比：你可以随意屏住呼吸，你大概从未为呼吸感到内疚。想象一下如果因为觉得呼吸是错的而内疚，你可能会在纠结中继续呼吸，内疚随每次呼吸不断累积。
waitforawhile查看英文原文
I've had my fair share of run-ins with procrastination, this premise has worked for me back when I considered procrastination to be 'wrong' (forgiving yourself implies you did something wrong) and so forgiving yourself absolves you of the guilt you feel. I tend to now approach procrastination as something I need to do and let myself indulge for a while, then chose to stop. My theory being; now that its ok to do, its easier to stop because I'm not caught up in the guilt spiral. A vague analogy might be: you can stop yourself breathing at will, you've likely never felt guilty for taking a breath. Now imagine feeling guilty for breathing because you thought it was wrong, you'd likely continue whilst you were caught up feeling guilty about it and that would build with each new breath.
补充拖延本质是逃避心理不适，可用 CBT 和斯多葛技巧提升耐受度。
我发现确实如此。拖延的一大原因是为了逃避心理不适。克服它的方法之一是用 CBT/斯多葛主义技巧建立对不适的耐受性。同时，找到释放那些引发不适的念头的方法也很有帮助。
afarrell查看英文原文
I have found this to be true. One big cause of procrastination is a to escape from mental discomfort. Part of the way to get through that is to build tolerance to discomfort using CBT/stoicism tequeniques. But also finding ways to release discomfort-causing thoughts help too.
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从这篇论文所有 HN 讨论帖的全部评论里整理出来的链接。
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- 2019Hacker News 讨论帖163 分 · 26 评
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