Hna pawimawh tak tih tur i nei a, mahse i rilru chuan, "Aw... nakinah i thawk ang," a ti a. Exam tur lehkha i zir tan dawn chiah chuan i phone i la a. Office-ah hian assignment a awm a, mahse zan hnuhnung berah a intan thin. He tih dan hi i hriat lar hlein a lang, a dik em? Mi tam tak chuan rilru hahna mai mai niin kan ngai . Mahse a nihna takah chuan he procrastination , a nih loh leh English-a kan tih hi chu rilru lam thil thuk zawk a ni. Mihring chak lohna a ni lova, kan thluak hnathawh dan nen a inzawm tlat a ni. Chuvangin vawiinah hian kan tihkhawtlai chhan te, a chhan te, he tih dan hi engtin nge kan hneh theih ang tih te hi han sawi ila.
Engvangin nge rilrua thil awm leh kut hmanga thil tih hi thil chi hrang hrang pahnih a awm?
Procrastination ziarang ber pakhat chu ``Intention-Action Gap`` kan tih hi a ni.A awlsam zawngin kan tih tum leh kan tih tak tak inkar inthlauhna hi a ni. Thil tih kan duh a, mahse kan ti lo.
Ngaihtuah teh, zanin hian naktuk zing hma taka tho a, exercise la turin tum nghet tak i nei a ni. Mahse zing lama alarm a ri chuan i titawp a, i mu leh ta a ni. Chu chu `(Intention-Action Gap)` a ni.
Hei hi boredom mai ni lovin a tam zawk. Kan ngaihtuahna leh rilru put hmang hian nasa takin a nghawng a, chu chu kan `(Cognitive)` leh `(Emotional)` lam a ni.
- Kan theihnaah innghahna tlakchhamna: "He hna hi ka thawk tha thei lovang" tih kan ngaihtuah hian bul tan kan pumpelh thin.
- Hlawhchham hlauhna: Mi thenkhat chuan project pawh an tan ngai lo a, a chhan chu a chanve vel an chawlhsan chuan midangte ngaihdan an hlauh vang a ni.
- Perfectionism : Mi thenkhat chuan engkim 100% dik taka tih an duh a, tlin lohna awm lovin. Hetiang famkimna level thlenga hna chu an thawk thei dawn lo tih an hriat chuan chu nawrna chuan hna thawh tan chu a tikhawtlai ta a ni.
Hun sawn duhna nei mi chuan hetiang harsatna hi a tawk fo thei a ni.
| Procrastinator tih dan phung (habitual procrastinator) mizia | A sawifiahna awlsam tak |
|---|---|
| Hna thawh zawh harsat | Hna tam tak thawh tan mahse engmah tihfel theih loh. |
| Impulsivity sang tak a nei | Hna pawimawh tak thawk chungin thil nuam tak (e.g., social media check) tih tumna. |
| Mahni Inthununna hniam | Mahni tana dan thenkhat siam thei lo leh chutiang anga hnathawh theih lohna. |
Self-Regulation Hlawhchhamna Harsatna
Procrastination hi mahni inthununna tlakchhamna emaw ``self-regulation failure'' anga ngaih a ni fo thin.Mahse, duhthlanna leh theihna tlakchhamna a ni lo. He harsatna hi kan stress leh anxiety level chu a tlangpui aia a san chuan a lo awm thin.
` Self-regulation` tih awmzia chu hun rei tak chhunga kan thil tum nena inmil taka kan rilru put hmang, ngaihtuahna leh nungchangte kan enkawl theihna tihna mai a ni.
Entirnan, exam a hnaih laia lehkha zir hi thil harsa leh boring tak a ni. Chutih lai chuan movie en emaw, ṭhian nena inbiakna emaw chu a awlsamin a nuam zawk hle. Hetah hian `self-regulation` tih awmzia chu hlimna pe nghal thei che chu dah bo a, zirlai hna harsa tak, mahse hun rei tak chhunga thil pawimawh tak chu ngaihtuah chhuah tihna a ni. Mi tihkhawtlai thinte hian he theihna hi an tlachham a ni. Awlsam takin hlimna pe nghal thei che chu an ngaihtuah ber a ni.
Hei hi zirna lamah a dik bik hle. Mahni inrintawkna leh mahni inngaihhlutna a tlahniam chuan mahni inthununna a tlahniam lehzual thin.
Instant gratification zawn avanga a rah chhuah hlauhawm tak takte
Kan thluak hian hlim taka awm reng turin min bei reng a. Chuvangin, thil harsa emaw, boring emaw kan tih lai hian kan thluak hian chutih lai chuan hlimna leh hahdamna min neih tir thei thil ti turin min fuih thin. Hei hi `(Behavioral Delay)` an ti a. Chutih lai chuan hna pawimawh tak chu dah bovin i phone i la a, social media i check a, a nih loh leh he hun rei lote chhunga hlimna zawngin hla i ngaithla a ni.
Hei hian a hun takah hlimna a thlen che a nih pawhin, eng nge thleng? Hna i tihkhawtlai kha a la awm reng a ni. A tih zawh hun i neih chu a tawi tial tial tial a ni. A tâwpah chuan, chu hna avânga nawrna te, lungkhamna te, leh lungkhamna te chu a pung zêl a ni.
Hei hi cycle ang mai a ni. Task chu tih harsa a nih avangin i procrastinate -> i procrastinate avangin, hun i tlachham a, pressure a sang -> pressure a san avangin task chu tih harsa lehzual a ni -> chuvang chuan i procrastinate leh ta a ni.
He cycle hi titawp tur chuan mood regulation i practice a ngai a ni . Tlem atanga tan rawh. Ni khatah hna harsa pakhat chauh thlang la, engtin pawhin ti zo rawh. I tih zawh huna i rilru hahdamna leh hlawhtlinna i hriatna chuan a bak chu ti turin a fuih ang che.
I hun chhiar dan hi a dik lo em?
Kan tihkhawtlai chhan lian tak dang chu hna thawh zawh hun chhung chungchangah ngaihdan dik lo kan neih vang a ni. Kan ngaihtuah a, "Aw... hei hi hna tenau tak a ni a, darkar hnih chhungin kan ti thei ang." Mahse a takah chuan ni khat a la ngai thei. Hna thawh zawh hun chhung kan ngaihthah avangin minute hnuhnung ber thlengin kan dah sawn thin.
A tha ber chu i mamawh nia i ngaih aia ni engemaw zat emaw, kar khat emaw hmaa hnathawh tan hi a ni. Hei hi a tir lamah chuan a harsa mai thei. Mahse rei vak lo hnuah chuan minute hnuhnung bera nawrna tel lova hnathawh theih chu a ropui zia i hrechhuak ang.
Chu hna chu i duh lo em ni? Nge i tan a harsa em?
Dik tak chuan kan duhzawng tih hi kan tikhawtlai ngai lo a ni lawm ni? Ṭhiante nêna movie en tûra kal chu kan tikhawtlai em, a nih loh leh zin chhuah chu kan tikhawtlai em? No. Kan hriat loh, awlsam lo, hahthlak, leh boring nia kan hriat thilte tih chu kan sawn hla .
Hetiang hna hi pumpelh tum hi thil awmdan pangngai a ni. Mahse nunah chuan kan tih duh zawng chu kan ti thei ngai lo. Chuvangin hei hi a chinfel dan tur chu kan duh loh hna thawh zawh nan hun hran ruat hi a ni.
"Okay, he hna hi ka duh lo tak zet a ni. Mahse vawiin chawhnu dar 4 atanga dar 5 thleng hian hetiang hi ka ti dawn a ni," tiin in nawr luih rawh. Chu darkarte chu a tawp hunah chuan hna chu zawh kim lo mah se, hlawhtlinna ropui tak i nei ang. Chu rilru put hmang chuan hna dang pawh thawk thei turin chakna a pe ang che.
"Hetiang tih hian awmzia a nei em?"
Hei pawh hi thil pawimawh tak a ni. Kan thiltih pakhatin duhthusam rah min thlen lo nia kan inhriat chuan, chu thil ti tûrin kan chêttîr lo vang. Hei hi `(Control Attribution)` tih a ni.
Entirna awlsam ber chu exam tur lehkha zir hi a ni. Zirlai, "Ka zir taima chuan result tha tak ka hmu ngei ang" tih ringtu chuan a zir hma hle. Mahse, zirlai pakhatin, "Eng ang pawhin zir mah ila, a pawimawh lo, engtin pawhin ka hrechhuak lovang" tih ngaihtuah chuan a thiltih (zirna) leh a result (grade tha) inzawmna a awm a rin loh avangin a tikhawtlai thin.
Chuvangin, i tihkhawtlai reng chuan boredom anga ngaih mai suh. A chhan thuk zawk a awm thei. Hetiang tih dan hian i nitin nunah, i hnathawhnaah emaw, i zirnaah emaw nghawng lian tak a neih chuan, professional tanpuina zawng hreh suh. Hemi chungchangah hian i chhungkaw doctor nen in inbia thei a, rilru lam hriselna counselor pawh i hmu thei bawk . I dinhmun chu an hrethiam ang a, he harsatna bulpui hi an zawng chhuak ang a, i hneh theihna tura i mamawh kaihhruaina an pe ang che.
Take-Home Thuchah a ni
- Procrastination hi rilru hahna a ni lo va, rilru lam thil thuk tak tak, hlauhna, stress, leh perfectionism te avanga lo awm nungchang buaithlak tak a ni.
- I tihkhawtlai chhan hriatthiam tum ang che. Hna thawh duh loh vang emaw, hlawhchham hlauh vang emaw, hun hman harsat vang emaw pawh nise.
- Hna lian tak takte chu a then hrang hrangah then rawh. Tlang lian tak chu vawi khata lawn tum ai chuan step khat hnu step khatin kalpui rawh.
- I duh loh emaw, i harsatna emaw hna thawh tur atan ni khata hun bituk ruat la, chu hna chu chutih hunah chauh ti rawh.
- Hetiang dinhmun hi thunun harsa tak a nih a, i nun a nghawng nasa hle a nih chuan i doctor emaw, rilru lam hriselna lama mithiam emaw biak hreh suh.
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