First Psychology blog

Over the last few days we’ve been looking at the issue of procrastination, exploring why we procrastinate, and looking at strategies to help us stop doing it.   One of the biggest challenges when trying to manage and overcome procrastination though is the psychological impact that procrastination can have on us.    Depression/low mood and procrastination A 2007 study published in the psychological bulletin suggested that the link between depression/low mood and over-procrastination was very strong. This is perhaps not a surprising finding. If we procrastinate over a task, we may feel hopeless in our abilities or helpless to get things done. That in turn may lead to low mood and depressive symptoms. This can often turn into a bit of a cycle. The more we procrastinate, the more hopeless and helpless we feel, and the less likely to undertake tasks we know we need to do. In other words, we procrastinate more.    OCD and procrastination Procrastination has also been ...

Morning rituals differ from morning routines in that each action of a ritual should be done with meaning and with attention on the process rather than merely the results. A routine is something you do each morning without giving it a moment’s thought: getting out of bed, brushing your teeth, making breakfast, etc. However, rituals are thought-out actions that set you up for the day and can eventually lead to a more positive outlook on life. What constitutes part of a morning ritual? Although meditation and exercise can form part of a morning ritual, there are simpler tasks that can also be included. Purposely drinking your morning coffee out in the garden and taking time to appreciate the aroma of the drink and the natural aspects of your surroundings can be part of a ritual. Allocating time to have a conversation over breakfast with your children and spouse before you go your separate ways for the day is another. An action can be very small but should involve you thinking about the ac...

In yesterday’s blog we looked at some of the reasons why we procrastinate: Decision paralysis Time inconsistency Lack of self-belief Today, we’ll be looking at how to actually overcome procrastination – something that impacts us all every day to varying degrees. The first thing to keep in mind when trying to overcome procrastination is that everyone is different so some of the tips discussed here might not work for you. However, it’s worth giving them all a try to see which ones you find most effective. Acknowledge that you’re procrastinating This seems really basic, but it’s the first and most important step towards overcoming procrastination. In order to deal with anything, we first need to acknowledge that we're doing it. Take stock of your day and the past week, how much did you really work, how much did you really invest in the tasks at hand, and how much did you procrastinate? Just to be clear, switching focus to other tasks that really require your attention is not procrasti...

Procrastination is a funny thing. We know the things that are good for us, we know the things we should be doing, yet so often we do something totally different, and even sometimes the total opposite. For example, we know we should exercise more, yet we end up watching box sets on the couch; we know we should eat healthier food, yet we find ourselves eating our third Big Mac of the week; and we know we should tidy the house, but we end up leaving it for days so that it becomes even worse than when we first realised it needed to be cleaned. When you think about it, it doesn’t make much sense, does it? What place in human development does procrastination have? Surely its far too negative for it to be something to gravitate towards, yet all of us procrastinate at some point each day. The big question is, why on earth do we do it? Common reasons for procrastination Decision paralysis We have so many things going on in our lives that when it comes to occupying our time and our head...

It’s common sense to presume that when your mind is a whirlwind of thoughts, you’re not in the best position to be making sensible decisions. Anxieties surrounding work, family, illness, and finances can all take their toll on your mental health. This can lead to indecisiveness or poor decision-making. Learn how to calm your mind and uncloud your thoughts so you can make better decisions in all areas of your life. What causes an uncalm mind? There are times you will have very real concerns which cause anxiety and unrest, resulting in you being unable to make rational decisions. Sometimes, however, there are worries based on scenarios or factors that don’t yet exist. Typical concerns of this type include: Being anxious about the future Concerns that the decision you make will be the wrong one Being overly concerned with what other people may think of you Other factors that may lead to a restless mind include: Outside influences – taking on other people’s worries as your o...

It may seem contradictory to suggest that emotions usually viewed as negative can actually be used in your favour, but with the right research and approach, they can. Discover how the emotions of sadness, anger, and fear can be used to your advantage with steps that will increase your emotional intelligence. What are emotions? Emotions are more than merely feelings, and according to verywellmind.com , they are defined as a “complex state of feeling that results in physical and psychological changes that influence thought and behaviour.” This definition shows how important it is to be aware when you are experiencing these emotions and to ensure the physical and psychological changes can be kept in check. There are many different theories about emotions and their purpose. Renowned naturalist and biologist, Charles Darwin believed that emotions were essential in order for animals and humans to survive.  We now know that when animals are being stalked by predators they will experience ...

Do you sometimes catch yourself turning and twisting in front of the mirror, wishing that parts of you were smaller, bigger, shaped differently? If you do, you are not alone! Studies have found that we live in an age of growing body consciousness and, as a consequence, often growing dissatisfaction with our weight and shape. It has been estimated that up to 70% of women will try to diet at some stage in their lives and many either perceive themselves as bigger than they are or wish to shed some weight. Notably, dissatisfaction with shape and appearance can affect women of any age – from girlhood to their more senior years. Men tend to be generally more satisfied with their bodies, but in recent years there has also been an increase in male body image concerns, often (but not always) reflected in a wish to be bigger or more muscular. While gender seems to play an important role in terms of how much and what kind of body dissatisfaction is expressed, sexuality, ethnicity, age, and social...

There are probably as many definitions of 'healthy' eating as people trying to follow a 'healthy' diet. In fact, in the age of the internet and social media, we are bombarded with often contradictory advice about food and nutrition. Health blogging has become a popular (and sometimes lucrative) endeavour and platforms such as Instagram brim with tantalising food pictures and recipe suggestions posted by professional or self-declared health gurus.  The NHS and other established health organisations' guidelines around healthy eating reliably encourage variety and balance in our diets – beware of (certain) fats, sugars, too much meat, and processed foods and eat more fruit and veg. Most of us will have some idea of what eating a 'healthy' diet involves. However one aspect of healthy eating that is talked about less often is the psychological dimension. In light of the steep rise in eating disorders in the past few decades, how we feel and think about food and e...

Imagine you are in a supermarket for your weekly food shop. What are you paying attention to when choosing which foods to buy? Do you have a tendency to glance at nutritional values or calories, do you consider ethical and ecological factors, do you look at the origin of fresh produce, do you compare prices and opt of the cheapest/most expensive items on the shelf? What we choose to eat goes beyond our physiological needs Health psychologists have long recognised that what we choose to eat goes far beyond responding to our physiological needs. Our food choices do not take place in a vacuum but in the context of our social, cultural, spiritual, and political environments. Food and eating habits can be a way to express who we are as a person; what our religious, ethical, or spiritual beliefs are; what we consider our cultural heritage; and how we like to connect with others. Food can be a statement Jane Ogden, professor for health psychology, suggests that food can be a 'statement of...