Yu gɛt impɔtant wok fɔ du, bɔt yu maynd se, "O... lɛ wi du am leta." Jɔs lɛk aw yu de kam bigin fɔ stɔdi fɔ ɛgzam, na so yu pik yu fon. Wan asaynmɛnt de na di ɔfis, bɔt i kin bigin di las nɛt. Dis abit de mek yu rili sabi am, nɔto so? Bɔku pan wi tink se na jɔs les . Bɔt fɔ tru, dis procrastination , ɔ wetin wi kɔl am na Inglish, na sɔntin we rili dip pan saykilɔjik. Nɔto pɔsin in pasɔnaliti wik, na sɔntin we gɛt fɔ du wit di we aw wi bren de wok. So tide, lɛ wi tɔk bɔt wetin mek wi de tek tɛm, wetin na di rizin dɛn we mek wi de du am, ɛn aw wi go ebul fɔ lɛf dis abit.
Wetin mek tu difrɛn tin dɛn de bitwin wetin de na di maynd ɛn wetin dɛn kin du wit di an?
Wan pan di men kwaliti dɛm fɔ prokrastin na wetin wi kɔl di ``Intention-Action Gap.`` Fɔ tɔk am simpul wan, na di gap bitwin wetin wi want fɔ du ɛn wetin wi rili de du. Wi want fɔ du sɔntin, bɔt wi nɔ de du am.
Imajin, yu mek wan strɔng tin tinayt fɔ grap ali tumara mɔnin ɛn ɛksesaiz. Bɔt we di alam blo na mɔnin, yu stɔp am ɛn slip bak. Dat na di `(Intenshɔn-Akshɔn Gap)`.
Dis nɔto jɔs fɔ bost. I de rili inflɔws bay wi tink ɛn filin, dat na wi `(Cognitive)` ɛn `(Emotional)` aspek dɛm.
- Nɔ gɛt kɔnfidɛns pan di tin dɛn we wi ebul fɔ du: We wi tink se, "A nɔ go ebul fɔ du dis wok fayn fayn wan," wi kin avɔyd fɔ bigin am.
- Fɔ fred fɔ lɛ dɛn nɔ ebul fɔ du sɔntin: Sɔm pipul dɛn nɔ kin ivin bigin fɔ du wan wok bikɔs dɛn kin fred wetin ɔda pipul dɛn go tink if dɛn stɔp af-af.
- Perfectionism : Sɔm pipul dɛn want fɔ du ɔltin 100% kɔrɛkt wan, we nɔ gɛt ɛni fɔlt. We dɛn fil se dɛn nɔ go ebul fɔ du di wok to dis lɛvul fɔ pafɛkt, da prɛshɔn de kin mek dɛn put di wok bifo tɛm fɔ bigin di wok.
Bɔrku tɛm, pɔrsin wae gɛt di abit fɔ de tek tɛm du tin kin gɛt prɔblɛm lɛk dis.
| Di kwaliti dɛn we pɔsin we gɛt abit fɔ de tek tɛm du tin | Wan simpul ɛksplen |
|---|---|
| I nɔ izi fɔ dɔn di wok | Fɔ stat bɔku wok dɛn bɔt nɔ ebul fɔ dɔn ɛni wan pan dɛn fayn fayn wan. |
| Di Ay Impulsiviti we de na di wɔl | Di tɛmteshɔn fɔ du sɔntin we fayn (e.g., fɔ chɛk soshal midia) we yu de du impɔtant wok. |
| Low Self-Discipline we nɔ gɛt wanwɔd | Di nɔ ebul fɔ sɛt sɔm lɔ dɛn fɔ yusɛf ɛn wok akɔdin to dɛn. |
Di Chalenj fɔ Sɛlf-Rɛgyuleshɔn Fail
Bɔku tɛm dɛn kin si fɔ prokrastin as we pɔsin nɔ ebul fɔ kɔntrol insɛf ɔ ``sεlf-rεgulεshכn fεil.'' Bɔt nɔto we pɔsin nɔ gɛt wil pawa ɔ abiliti. Dis prɔblɛm kin kam we wi strɛs ɛn wɔri wɔri pasmak pas aw i kin bi.
` Self-regulation` jɔs min di ebul fɔ manej wi filin, tink, ɛn bihayvya di we we go alaynɛd wit wi gol dɛm fɔ lɔng tɛm.
Fɔ ɛgzampul, fɔ stɔdi we ɛgzam de kam nia, i nɔ kin izi ɛn i kin mek wi taya. Da tɛm de, fɔ wach fim ɔ fɔ tɔk to yu padi kin izi ɛn i kin mek yu ɛnjɔy. Na ya, `sɛlf-rɛgyuleshɔn` min fɔ put wetin de gi yu gladi at wantɛm wantɛm ɛn pe atɛnshɔn pan di tranga bɔt lɔng tɛm impɔtant wok fɔ stɔdi. Pipul dɛn we de tek tɛm du tin nɔ kin ebul fɔ du dis. I izi fɔ mek dɛn pe atɛnshɔn pan wetin de mek yu gladi wantɛm wantɛm.
Dis kin apin mɔ we i kam pan ɛdyukeshɔn. We di we aw pɔsin kin ebul fɔ du tin fɔ insɛf ɛn di we aw i kin bisin bɔt insɛf kin go dɔŋ, i nɔ kin ebul fɔ kɔntrol insɛf mɔ ɛn mɔ.
Di denja bad tin dɛn we kin apin we pɔsin de rɔnata fɔ satisfay wantɛm wantɛm
Wi bren de tray ɔltɛm fɔ mek wi gladi. So, we wi de du sɔntin we at fɔ du ɔ we de mek wi bɔri, wi bren kin mek wi du sɔntin we de mek wi fil gladi ɛn rilaks da tɛm de. Dɛn kɔl dis `(Bihayvya Dilay)`. Da tɛm de, yu kin put di impɔtant wok na kɔna ɛn pik yu fon, chɛk soshal midia , ɔ lisin to siŋ fɔ fɛn dis gladi gladi we yu go gɛt fɔ smɔl tɛm.
Pan ɔl we dis kin mek yu gladi insay di tɛm, wetin kin apin? Di wok we yu put ɔf stil de. Di tɛm we yu gɛt fɔ dɔn am de shɔt ɛn shɔt. As tɛm de go, di prɛshɔn, strɛs, ɛn wɔri we da wok de kin kam wit de bɔku mɔ ɛn mɔ.
Dis tan lɛk saykl. Di wok at fɔ du, so yu de prokrastin -> bikɔs yu de prokrastin, yu de dɔn yu tɛm ɛn di prɛshɔn de go ɔp -> bikɔs di prɛshɔn de go ɔp, di wok de bi ivin mɔ at fɔ du -> so yu de prokrastin bak.
Fɔ brok dis saykl, yu nid fɔ praktis fɔ rigul di we aw yu de fil . Start smɔl. Pik jɔs wan wok we at fɔ du insay di de ɛn dɔn am ɛni we. Di fridɔm ɛn di sɛns we yu go fil se yu dɔn du am we yu dɔn fɔ du am go mek yu du di ɔda tin dɛn.
Yu tink se yu tɛm kɔlkyulɛshɔn nɔ rayt?
Wan ɔda men rizin we mek wi de tek tɛm fɔ du sɔntin na bikɔs wi nɔ tink di rayt we bɔt di tɛm we wi kin tek fɔ dɔn wan wok. Wi kin tink se, "O... dis na smɔl wok, wi kin du am insay tu awa." Bɔt fɔ tru, i kin tek wan de. Bikɔs wi nɔ kin tek di tɛm we wi kin tek fɔ dɔn wan wok, wi kin put am bifo te di las minit.
Di bɛst tin fɔ du na fɔ bigin wok fɔ sɔm dez ɔ wan wik bifo yu tink se yu nid fɔ du am. Dis kin tranga fɔs. Bɔt afta sɔm tɛm, yu go no aw i fayn fɔ ebul fɔ wok we yu nɔ gɛt prɛshɔn na yu las minit.
Yu nɔ lɛk da wok de? Ɔ i nɔ kin izi fɔ yu?
Fɔ tɔk tru, wi nɔ de put am bifo fɔ du tin dɛn we wi lɛk, nɔto so? Wi kin put am bifo fɔ go si fim wit wi padi dɛn, ɔ fɔ go travul? Nɔ, wi kin put tɛm fɔ du tin dɛn we wi nɔ no, we nɔ izi fɔ wi, we kin taya, ɛn we kin mek wi taya .
Na nɔmal tin fɔ tray fɔ avɔyd dɛn kayn wok ya. Bɔt na layf, nɔto ɔltɛm wi kin gɛt fɔ du di tin dɛn we wi want fɔ du. So di sɔlv fɔ dis na fɔ sɛt wan sɛpret tɛm fɔ dɔn di wok dɛn we wi nɔ lɛk.
Fos yusɛf fɔ se, "Okay, a nɔ lɛk dis wok atɔl. Bɔt a go du dis frɔm 4 to 5 dis aftanun." We dɛn awa dɛn de dɔn, ilɛksɛf di wok nɔ dɔn, yu go fil se yu dɔn du di wok fayn fayn wan. Da filin de go gi yu di trɛnk fɔ du ɔda wok dɛn bak.
Yu tink bak se, "Eni point de fo du dis?"?
Dis na pɔynt bak we rili impɔtant. If wi fil se sɔntin we wi du nɔ go briŋ di tin we wi want, wi nɔ go want fɔ du da akshɔn de. Dɛn kɔl dis `(Kɔntrol Atribiushɔn)`.
Di ɛgzampul we simpul pas ɔl na fɔ stɔdi fɔ ɛgzam. Studɛnt we biliv se, "If a stɔdi tranga wan, a go mɔs gɛt gud rizɔlt" de stɔdi kwik. Bɔt, studɛnt we tink se, "I nɔ mata aw a de stɔdi, i nɔ impɔtant, a nɔ go mɛmba ɛni we" de prokrastin bikɔs i nɔ biliv se kɔnekshɔn de bitwin in akshɔn (study) ɛn di rizɔlt (gud gred).
So, if yu de tek tɛm du tin ɔltɛm, nɔ jɔs dismis am as boredom. I go bi se wan dip rizin de fɔ dat. If dis abit de afɛkt yu ɛvride layf, wok, ɔ edyukeshɔn, nɔ shem fɔ go to pɔsin we sabi du in wok. Yu kin tɔk to yu famili dɔktɔ bɔt dis, ɔr go to pɔsin we de gi advays bɔt yu maynd . Dɛn go ɔndastand di tin we de apin to yu, fɛn di men tin we mek yu gɛt dis prɔblɛm, ɛn gi yu di advays we yu nid fɔ win am.
Mɛsej we dɛn kin kɛr go na os
- Fɔ de tek tɛm du tin nɔto les, na kɔmpleks bihayvya wae kin kam wit dip saykilɔjik kɔz dɛm lɛk frayd, strɛs, ɛn fɔ want fɔ pafɛkt.
- Tray fɔ ɔndastand wetin mek yu de tek tɛm du tin. Ilɛksɛf na bikɔs yu nɔ lɛk di wok, yu de fred se yu nɔ go ebul fɔ du yu wok, ɔ i nɔ izi fɔ yuz yu tɛm.
- Brek big wok dɛn to smɔl smɔl. Bifo yu tray fɔ klaym big mawnten wan tɛm, tek am stɛp bay stɛp.
- Sɛt wan patikyula tɛm pan di de fɔ wok dɛn we yu nɔ lɛk ɔ we at fɔ du, ɛn na da tɛm de nɔmɔ du da wok de.
- If dis sik at fɔ kɔntrol ɛn i de afɛkt yu layf bad bad wan, nɔr shem fɔ tɔk to yu dɔktɔ ɔr pɔrsin wae sabi bɔt mɛntɛl hεlth.
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