procrastinate

US /proˈkræstəˌnet, prə-/

・

UK /prəʊ'kræstɪneɪt/

C2 上級

v.i.自動詞先延ばしにする

People often procrastinate when it comes to paperwork

動画字幕

【英語発音】ネイティブに近づく！アメリカ英語発音5つの秘密

08:55

【英語発音】ネイティブに近づく！アメリカ英語発音5つの秘密

If you wait, if you procrastinate, well, too bad for you, you won't be able to succeed.
待っていたら、先延ばしにしていたら、まあ、残念なことに、成功はできません。
it just means that you don't procrastinate.
先延ばしにしないという意味です。

これはあなたの言葉がどのように強力であるかです - あなたの人生に何を話すか注意してください。 (This Is How Powerful Your Words Are - Be Careful What You Speak Into Your Life)

06:40

これはあなたの言葉がどのように強力であるかです - あなたの人生に何を話すか注意してください。 (This Is How Powerful Your Words Are - Be Careful What You Speak Into Your Life)

Say I am committed toe, learn how to do it instead of saying I always procrastinate and never get anything done.
私はいつも先延ばしにして、何も成し遂げられないと言う代わりに、私はつま先をコミットしていると言う、それを行う方法を学びます。

【海外留学】現役ハーバード生に学校生活についてインタビュー！

05:49

【海外留学】現役ハーバード生に学校生活についてインタビュー！

Do you guys, like, procrastinate a lot or you more, like, get it done?
皆さんは、先延ばしにすることが多いですか？それとも、さっさと終わらせることが多いですか？

プロクリスティーナーの心の中 (Inside The Mind of a Procrastinator)

03:00

プロクリスティーナーの心の中 (Inside The Mind of a Procrastinator)

procrastinate, hoping that by understanding the process, you might find a way to defeat
過程を理解して打開策を見出そうとする
Making videos is extremely difficult, especially writing a script and I always use to procrastinate!
動画を作るのは非常に難しく、特に台本を書くのが大変で、いつも先延ばしにしていました。

なぜ一貫性を保つのは難しいのか？ (Why Is It So Hard To Be Consistent Backed By Psychology)

05:36

なぜ一貫性を保つのは難しいのか？ (Why Is It So Hard To Be Consistent Backed By Psychology)

If you've made it this far, you'll hopefully already have a good idea about why we procrastinate.
ここまでくれば、私たちがなぜ先延ばしにしてしまうのか、もうおわかりだろう。

9時5時の仕事を辞めずに「ラットレース」から脱出する方法 (How to Escape the "Rat Race" Without Quitting Your 9-5)

10:21

9時5時の仕事を辞めずに「ラットレース」から脱出する方法 (How to Escape the "Rat Race" Without Quitting Your 9-5)

When you're at this state, you feel lethargic, you procrastinate, you become complacent.
この状態になると、無気力になり、先延ばしにし、自己満足に陥る。

フルタイムの仕事ですべての時間を見つける方法 (How to Find Time for Everything with a Full Time Job)

21:30

フルタイムの仕事ですべての時間を見つける方法 (How to Find Time for Everything with a Full Time Job)

It gives us a reason to not procrastinate so much.
先延ばしにしない理由ができる。
Oh, why do I always do, why do I always procrastinate?
ああ、どうしていつもそうなんだろう、どうしていつも先延ばしにしてしまうんだろう。

科學驗證的4個方法► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉麥高尼格（中英字幕） (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)

03:09

科學驗證的4個方法► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉麥高尼格（中英字幕） (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)

your brain thinks all it really wants, all you really want is the chocolate bar, or to procrastinate, or to not bother doing your yoga exercises.
脳は、あなたが本当に望んでいるのはチョコレートバーだ、とか、先延ばしにすることだ、とか、ヨガのエクササイズをするのが面倒くさい、とか思っている。

フルタイムの仕事を持つ私の勉強法：私の戦略的スケジューリング (How I Study With a Full-Time Job: My Strategic Scheduling)

16:07

フルタイムの仕事を持つ私の勉強法：私の戦略的スケジューリング (How I Study With a Full-Time Job: My Strategic Scheduling)

Now the work tasks that we're procrastinating on are a lot easier to find I'm sure but the rewards are a bit more difficult to identify. There are many different ways I reward myself. I have one a good work done reward. So this is what I do when I am done completing a task and it can be things like being allowed to scroll on my phone, getting some food, lying down playing a game, talking to my friends. Then I have the second type which is the reward for not doing work. So this is what I do to lower my anxiety. Basically what do I procrastinate on when I'm not working and this tends to be things like watching random YouTube videos or playing more games or just scrolling on my phone or spending hours and hours trying to find the perfect black t-shirt online. So there's those things. To complete this list you can add what is the first thing that you tend to do in the mornings and next what you do when you are falling asleep especially if you do things like revenge, bedtime, procrastinate. So this shows you what your attention likely wants to go to when it feels that it has the less guilty freedom to do it. And lastly what you do to relax or calm yourself down. Everything that falls into this category of reward is really important because it always tends to come after the work that we need to do and very often tends to compete with it. This is very important to identify especially if you have like me an interest-based nervous system versus a importance-based nervous system. If you find it very easy to do the most important thing next on your list maybe just click off this video because actually it's going to be completely unhealthy or you might not even be here in the first place. But if you have an interest-based nervous system this means that the things that you find rewarding or interesting or that hold your attention most in the moment are the ones that you are going to be most likely to want to do. When interesting or stimulating things become much more attractive than the important or necessary ones this is a huge problem. And I'm going to talk later about the importance of identifying, managing and producing stimulation but at the moment it's very important and helpful to have this audit of what your work and rewards are. And if you're embarrassed it's fine so am I. I'm working on it. Now hopefully by this point an obvious realisation is while we tend to work on our strict fixed schedules we tend to play or reward ourselves on variable schedules. We don't plan when we're going to scroll on our phone, we don't plan when we're going to procrastinate and so we're making these addictive behaviours a lot more addictive by the way that we do them while we're making our work behaviours a lot less interesting and more likely for us not to want to do them by scheduling them in strictly. So how do we fix this? And I'm not going to recommend scheduling in our scrolling and procrastination time, don't worry. I'm going to recommend a new type of time blocking which on paper looks exactly the same but in practice makes all the difference when it comes to wanting to work. The first one is when approaching your calendar and scheduling in a time block for a task add as big buffers as you can afford to the start and the end of that task. So do not have a hard start time. This is not a time where you need to be working, this is a window of time where you have the availability to work, letting yourself intuitively start when you feel like it. The second and this is why the buffer is important, do not have a hard stop or end time to your task. This of course involves no pomodoro and no farce. If those work for you and time blocking absolutely fine but in this case I would strongly recommend that you stop work when you feel too tired or when you feel that you've done or learned enough. Thirdly when time blocking I fill in a whole window and I don't back to back different tasks or projects. So project switching takes a lot of mental energy to go from one to another and I don't like to do this because in the long term it lowers my energy in the day overall and I have to stop working sooner than I would otherwise. In this case if I feel like switching a task what I do instead is even take a time short break and reconsider. Very often I find that I'm wanting to procrastinate rather than actually genuinely being invested in something else which is more important. The fourth is never to schedule in tasks or things that you need to do specifically into your calendar. You might do bigger projects in terms of saying that you have studying to do versus like YouTube or whatever but the vaguer and the broader that I leave this the better I find that I end up working. I'm still recovering from having to force my brain to do stuff all the time I'm like really struggling with that so at the moment I find it more helpful to think intuitively on the spot. What do I think is the more reasonable thing to do? Deciding on the spot also means that I'm always working on a randomized schedule because I don't know what to expect on that day. I don't know when I'm going to start when I'm going to finish so it naturally builds randomization into the task therefore lowering the chances that I end up presenting it in the long term. The fifth one is to learn and work with your body clock. For example if I have a day of working from home I will usually not schedule anything before 10 or 12 because I know that not being a morning person it's unlikely that I'm going to do anything productive before usually 12 pm. So when 12 o'clock comes I can either think I've already failed at four things I needed to do today or I can think oh I could start working right now. So kind of being a bit more reasonable and not too strict with how you know that you work might be really helpful. After completing this calendar the most important thing is actually what doesn't get written down in the schedule and this is the randomization of rewards after a task. In the previous step we will have identified what we tend to do when we finish a task. For me it is automatically always scrolling on my phone or watching a youtube video while playing snake. It has to be one of these things and so now what I've done is I've completely changed this. I've created a random selection of six activities and I'll explain why I picked these specifically later and instead of doing my 100% guaranteed reward when I know it's going to come which is phone, scroll, youtube, what I do instead is get these on a metal dice which has one on each side and I roll the dice and I have to do one of these actions. This means that I never know what my reward is going to be so now I have an extra layer of variability and randomness in my rewards during the day. The actions that I have are journaling, meditation, stretching, walking, calling a friend or listening to music. These tend to be really really helpful activities especially exercise if it's rigorous can give you some extra focus after it so that tends to be a really energizing and good reward activity. Now the reason I picked these is because one of my biggest pitfalls in the past used to be having very high stimulation reward activities and this is so so so bad because going from an activity of high stimulation to reward of high stimulation to trying to force myself to do an activity of high stimulation is so exhausting and I run out of energy a lot quicker throughout the day. It's a newish thing for me to consider but thinking off and knowing how stimulating certain activities are for me and taking this into consideration will then mean that I maintain higher levels of energy throughout the day. For example I find public spaces very very stressful and stimulating and even though listening to super energetic music or an audiobook is normally quite a stimulating activity if I do it in public it then reduces my overall stimulation if that makes sense because it's more relaxing for me to do that than to listen to this thing. On the other hand what I usually tend to do is go from activities like listening to a lecture to listening to another fun youtube video on two times speed which has basically the same levels of stimulation and keeps me quite high and easily very very very exhausted throughout the day. So in this case I need to complement this with an activity which is stimulating in a different way or less stimulating overall. Ideally for an action you want to pick up complementary rewards which will then energize you more and make you more likely to be happy and do more work. The reason
先延ばしにしている仕事を見つけるのは簡単だが、ご褒美を特定するのはもう少し難しい。自分へのご褒美にはいろいろな方法がある。私の場合は、「よくやった」というご褒美があります。例えば、携帯電話をスクロールしていいとか、食べ物を買っていいとか、横になってゲームをしていいとか、友達と話していいとか。2つ目は、仕事をしなかったときのご褒美です。つまり、これが不安を減らすために私がしていることです。基本的に、仕事をしていないときに何を先延ばしにしているかというと、YouTubeのランダムなビデオを見たり、ゲームをした

デトックス - 私はハードなことをして起動するために私の脳を騙した方法

10:19

デトックス - 私はハードなことをして起動するために私の脳を騙した方法

procrastinate again.
また先延ばしにする