+
Sign up for
The Upworthiest
Our top stories of the day delivered straight to your inbox.
upworthy
Family

The science behind procrastination and how you can beat it.

I’m sorry to disappoint you, but when it comes to procrastination, freedom is your enemy.

Procrastination has been around since the start of modern civilization.

All images by Darius Foroux, used with permission.

Historical figures like Herodotus, Leonardo da Vinci, Pablo Picasso, Benjamin Franklin, Eleanor Roosevelt, and hundreds of others have talked about how procrastination is the enemy of results.

One of my favorite quotes about procrastination is often attributed to Abraham Lincoln: "You cannot escape the responsibility of tomorrow by evading it today."

The funny thing about procrastination is that we all know that it’s harmful.

Who actually likes to procrastinate? No one enjoys doing that. Me neither.

And yet, procrastination was the story of my life. When I was in college, this would happen every semester:

In the beginning of each semester, I was the coolest mofo on the planet. Relaxing, going out, enjoying myself. Big time.

I experienced no stress whatsoever. However, about a week before my exams, I would freak out. "Dude, why didn’t you begin earlier?" I would tell myself.

And what would follow is an ugly sight of me, with a bunch of Red Bull cans, locked up in my room, freaking out while I was studying.

Research shows exactly that: When you procrastinate, you might feel better in the short-term, but you will suffer in the long-term.

It doesn’t really matter why you procrastinate. Some love the pressure of deadlines. Some are afraid to fail so they put it off until the very last moment. But one thing that all procrastinators have in common is that procrastination has a price.

A highly cited study from the American Psychological Society journal, by Dianne Tice and Roy Baumeister, discusses the cost of procrastination. They found that it is related to:

  • Depression
  • Irrational beliefs
  • Low self-esteem
  • Anxiety
  • Stress

So when it comes down to the research, procrastination is not innocent behavior. Scientists believe it’s a sign of poor self-regulation — and they even compare procrastination to alcohol and drug abuse.

Why do we procrastinate anyway? Most people who procrastinate will tell you that it’s a habit that just sneaks into your system.

The years after I got out of college were again a struggle in terms of starting and finishing work. It’s not something you can shake easily. Every time I had a business idea or wanted to start something, it went like this:

Every time I had an idea or a goal, I would start, but along the way, things would go wrong. I went from start to total chaos.

Distractions, other ideas, other opportunities, failure, negative self-talk, etc., would get in the way.

And the results are always the same: I never get anything done.

To me, the key finding from that study I mentioned before is this:

"The present evidence suggests that procrastinators enjoy themselves rather than working at assigned tasks, until the rising pressure of imminent deadlines forces them to get to work. In this view, procrastination may derive from a lack of self-regulation and hence a dependency on externally imposed forces to motivate work."

Self-regulation, self-control, and willpower are all things that we overestimate. We think: "Yeah sure, I will write a novel in three weeks." In our minds, we’re all geniuses and mentally strong. But when the work comes, we cop out.

Sure, everybody fears to step outside of their comfort zone — that’s why we call them comfort zones. It takes courage to make a bold move. But it sure doesn’t take any courage to complete small tasks like paying bills, printing out something for your boss, doing taxes, etc.

The truth is, procrastination has nothing to do with the actual task either.

For me, completing tasks — any tasks — while procrastinating went like this:

There comes a moment, I call it "the slope of procrastination," when you give into one distraction and you give up being productive.

And it always starts with just one thing. You think: Let’s watch the news for a second.

Then you think: I might as well watch one episode of "Game of Thrones." Then, a Casey Neistat vlog. And then another YouTube video. Then, a little bit of Facebook. And so forth.

It ends with a bang: "This is the last time I’ll waste my time!" Yeah, right.

What we really need, according to all of this research, is a system for doing work.

A lot of people shy away from routines, systems and frameworks because they want to have "freedom."

But I’m sorry to disappoint you: When it comes to procrastinating, freedom is your enemy! If you want to get things done, you need rules.

What are some things that research proved to be effective?

  • Self-imposed deadlines
  • Accountability systems (commitment with friends or a coach)
  • Working/studying in intervals
  • Exercising 30 minutes a day
  • A healthy diet
  • Eliminating distractions
  • And most importantly: internal motivation

If you combine all of those things, you'll have a system.

The deadlines create urgency, accountability will create responsibility, working in intervals improves your focus, exercising will give you more energy, so does a healthy diet, and eliminating distractions will take away the temptations.

But there’s no system that can help you if you don’t have an inner drive. People overcomplicate that concept, but it’s simple:Why do you do what you do? If you don’t know. Make something up. That's your motivation.

If you know why you’re doing something, even the most annoying tasks might become bearable.

Those tasks will become a part of the bigger picture.

So, instead of diving into work, take a step back and think about why you do what you do. Then create a system that supports that. It’s not rocket science. Just science. And maybe it’ll help you become more productive!

From Your Site Articles
Science

A juice company dumped orange peels in a national park. Here's what it looks like now.

12,000 tons of food waste and 21 years later, this forest looks totally different.


In 1997, ecologists Daniel Janzen and Winnie Hallwachs approached an orange juice company in Costa Rica with an off-the-wall idea.

In exchange for donating a portion of unspoiled, forested land to the Área de Conservación Guanacaste — a nature preserve in the country's northwest — the park would allow the company to dump its discarded orange peels and pulp, free of charge, in a heavily grazed, largely deforested area nearby.

One year later, one thousand trucks poured into the national park, offloading over 12,000 metric tons of sticky, mealy, orange compost onto the worn-out plot.


The site was left untouched and largely unexamined for over a decade. A sign was placed to ensure future researchers could locate and study it.

16 years later, Janzen dispatched graduate student Timothy Treuer to look for the site where the food waste was dumped.

Treuer initially set out to locate the large placard that marked the plot — and failed.

The first deposit of orange peels in 1996.

Photo by Dan Janzen.

"It's a huge sign, bright yellow lettering. We should have been able to see it," Treuer says. After wandering around for half an hour with no luck, he consulted Janzen, who gave him more detailed instructions on how to find the plot.

When he returned a week later and confirmed he was in the right place, Treuer was floored. Compared to the adjacent barren former pastureland, the site of the food waste deposit was "like night and day."

The site of the orange peel deposit (L) and adjacent pastureland (R).

Photo by Leland Werden.

"It was just hard to believe that the only difference between the two areas was a bunch of orange peels. They look like completely different ecosystems," he explains.

The area was so thick with vegetation he still could not find the sign.

Treuer and a team of researchers from Princeton University studied the site over the course of the following three years.

The results, published in the journal "Restoration Ecology," highlight just how completely the discarded fruit parts assisted the area's turnaround.

The ecologists measured various qualities of the site against an area of former pastureland immediately across the access road used to dump the orange peels two decades prior. Compared to the adjacent plot, which was dominated by a single species of tree, the site of the orange peel deposit featured two dozen species of vegetation, most thriving.

Lab technician Erik Schilling explores the newly overgrown orange peel plot.

Photo by Tim Treuer.

In addition to greater biodiversity, richer soil, and a better-developed canopy, researchers discovered a tayra (a dog-sized weasel) and a giant fig tree three feet in diameter, on the plot.

"You could have had 20 people climbing in that tree at once and it would have supported the weight no problem," says Jon Choi, co-author of the paper, who conducted much of the soil analysis. "That thing was massive."

Recent evidence suggests that secondary tropical forests — those that grow after the original inhabitants are torn down — are essential to helping slow climate change.

In a 2016 study published in Nature, researchers found that such forests absorb and store atmospheric carbon at roughly 11 times the rate of old-growth forests.

Treuer believes better management of discarded produce — like orange peels — could be key to helping these forests regrow.

In many parts of the world, rates of deforestation are increasing dramatically, sapping local soil of much-needed nutrients and, with them, the ability of ecosystems to restore themselves.

Meanwhile, much of the world is awash in nutrient-rich food waste. In the United States, up to half of all produce in the United States is discarded. Most currently ends up in landfills.

The site after a deposit of orange peels in 1998.

Photo by Dan Janzen.

"We don't want companies to go out there will-nilly just dumping their waste all over the place, but if it's scientifically driven and restorationists are involved in addition to companies, this is something I think has really high potential," Treuer says.

The next step, he believes, is to examine whether other ecosystems — dry forests, cloud forests, tropical savannas — react the same way to similar deposits.

Two years after his initial survey, Treuer returned to once again try to locate the sign marking the site.

Since his first scouting mission in 2013, Treuer had visited the plot more than 15 times. Choi had visited more than 50. Neither had spotted the original sign.

In 2015, when Treuer, with the help of the paper's senior author, David Wilcove, and Princeton Professor Rob Pringle, finally found it under a thicket of vines, the scope of the area's transformation became truly clear.

The sign after clearing away the vines.

Photo by Tim Treuer.

"It's a big honking sign," Choi emphasizes.

19 years of waiting with crossed fingers had buried it, thanks to two scientists, a flash of inspiration, and the rind of an unassuming fruit.


This article originally appeared on 08.23.17

From Your Site Articles
Joy

Taco Bell manager called a 'guardian angel' after saving a choking baby

The heroic deed was caught on video.

via Mike Mozart/Flickr

A Taco Bell drive-thru.

Natasha Long, a mother in Pennsylvania, is calling Taco Bell Manager Becky Arbaugh her “guardian angel” after she saved her 11-month-old son who stopped breathing. Long was out running some errands with her son when she pulled into a Taco Bell drive-thru in Richboro when she realized that something was wrong.

"I ran out of the car and ran around and opened the car door," Long told ABC affiliate WPVI. "I pulled him out and he turned completely blue and was lifeless. At that point, I just completely blacked out. I didn't know what to do."

Arbaugh, who was busy working the lunch rush, heard Long call out for help. "I heard a scream, and then someone yelled out, 'Call 911, the baby isn’t breathing!'" she told Good Morning America. Arbuagh wasted no time running to Long’s aid while one of her employees dialed 911.

"I threw my headset and ran outside to the baby. The mom was panicked. I told her to give him to me and I performed CPR," Arbaugh recalled. "I was trying to calm her down and comfort her and reassure her that he will be fine."

"The baby finally started to breathe. The ambulance came pretty quickly and then they took over," Arbaugh said. "The EMT said I saved his life."

Pennsylvania Taco Bell manager helps save baby who couldn't breathe

Arbaugh, a mother of 2 boys and 2 girls, was well-versed in how to perform infant CPR and understood the importance of staying calm. "When my kids were little, my daughter had a similar incident, so I knew what she was feeling," she told WPVI. "I knew if I kept her calm and I stayed calm, there was no thought in my mind that the baby wasn't going to breathe again."

Taco Bell’s employees are proud of Arbaugh’s heroic deed. "We are incredibly proud of Becky from the Taco Bell brand’s Richboro, PA, location for her heroic act earlier this week. We are getting in touch to express appreciation for her quick actions and kindness,” the company said in a statement to People.

Since the incident, the women have been in contact with each other and are friends on Facebook. Long has been sharing pictures and videos of her son with Arbaugh to remind her of the precious life she saved. Even though Arbaugh performed the ultimate good deed, saving a baby’s life, she doesn’t consider herself a hero—just another mom looking out for her own.

"I’m just a mom helping a mom. I didn’t do anything different from what anyone else should be doing," Arbaugh told NBC. "I knew how that was, and I heard it, and I felt it instantly and I had to go and help her cause I knew it’s painful. You’re just so helpless as a mom when that happens."

This incredible story out of Pennsylvania is a reminder for every one of the importance of learning CPR. You never know when—just like Arbaugh—you may find yourself in the position to save a life.

To sign up for a class and learn how to perform CPR, visit RedCross.com.




"The baby finally started to breathe. The ambulance came pretty quickly and then they took over," Arbaugh said. "The EMT said I saved his life."

[Video]

Arbaugh, a mother of 2 boys and 2 girls, was well-versed in how to perform infant CPR and understood the importance of staying calm. "When my kids were little, my daughter had a similar incident, so I knew what she was feeling," she told WPVI. "I knew if I kept her calm and I stayed calm, there was no thought in my mind that the baby wasn't going to breathe again."

Taco Bell’s employees are proud of Arbaugh’s heroic deed. "We are incredibly proud of Becky from the Taco Bell brand’s Richboro, PA, location for her heroic act earlier this week. We are getting in touch to express appreciation for her quick actions and kindness,” the company said in a statement to People.

Since the incident, the women have been in contact with each other, becoming friends on Facebook. Long has been sharing pictures and videos of her son with Arbaugh to reminder of the precious life she saved. Even though Arbaugh performed the ultimate good deed, saving a baby’s life, she doesn’t consider herself a hero—just another mom looking out for her own.

"I’m just a mom helping a mom. I didn’t do anything different from what anyone else should be doing," Arbaugh told NBC. "I knew how that was, and I heard it, and I felt it instantly and I had to go and help her cause I knew it’s painful. You’re just so helpless as a mom when that happens."

This incredible story out of Pennsylvania is a reminder for every one of the importance of learning CPR. You never know when—just like Arbaugh—you may find yourself in the position to save a life.

To sign up for a class and learn how to perform CPR, visit RedCross.com.



From Your Site Articles
taco bell
Pop Culture

Michael B. Jordan runs into his middle-school bully on the red carpet and calls her out

He didn't forget.

via Gage Skidmore/Wikimedia Commons

Michael B. Jordan speaking at the 2017 San Diego Comic Con International, for "Black Panther", at the San Diego Convention Center in San Diego, California.

As long as humans have endeavored to do anything great, there have been those who have tried to take them down. These are the opposite of the creators in life: the bullies, haters and naysayers who only want to bring people down to their level.

But when you have a dream and desire, its easy to tune out the voices of negativity. "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better,” Theodore Roosevelt once said. “The credit belongs to the man who is actually in the arena."

Some folks use the naysayers as fuel to push them to work even harder. Basketball legend Michael Jordan was infamous for letting his thirst for revenge drive him to even greater heights on the court.

Another Michael Jordan, "Black Panther" star, Michael B. Jordan, came face to face with someone who doubted that he could reach his dreams, and he wasn’t shy about letting her know that he remembered. What's Upworthy about the encounter is that he did so with class and confidence.

In 2023, Jordan was on the red carpet for the premiere of "Creed III," a film he starred in and directed. He was interviewed by “The Morning Hustle” radio show host Lore’l, who had recently admitted on the “Undressing Room” podcast that she used to make fun of him in school.

“You know what’s so crazy? I went to school with Michael B. Jordan at a point in life,” Lore’l said. “And to be honest with you, we teased him all the damn time because his name was Michael Jordan. Let’s start there, and he was no Michael Jordan.”

“He also would come to school with a headshot,” she added. “We lived in Newark. That’s the hood. We would make fun of him like, ‘What you gonna do with your stupid headshot?’ And now look at him!”

In addition, her co-host, Eva Marcille, referred to Jordan as “corny.”

Jordan had no problem discussing their past on the red carpet. “We go way back, all the way back to Chad Science [Academy] in Newark,” Lore’l told the actor. Oh yeah, I was the corny kid, right?” Jordan responded with a smirk.

“No, you did not hear me say that! I said we used to make fun of the name,” Lore’l said.

“I heard it,” Jordan said. “I heard it. It’s all good. What’s up?” he responded. “But yeah, [you are] obviously killing things out here…you’re not corny anymore,” Lore’l clarified.

After the exchange went viral, Lore’l admitted that she teased Jordan in school, but they were only classmates for one year.

“So the narrative that I bullied him all throughout high school—this was 7th grade. We were like 12 years old, and everyone made fun of each other,” Lore’l said. “That was school, you know. That was one year. And, again, I’ve never bullied him. That just sounds so outrageous to me.”

Jordan later shared some advice on how to deal with bullies.

"Just stay focused, just stay locked in,” he told a reporter from Complex. “You know, just follow your heart, try to block out the noise and distractions as much as possible and run your race. Don't compare yourself to anybody else. Just keep going."

From Your Site Articles
bullying
Pop Culture

Sports? The Royal Family? Joe Rogan? 15 things people can’t believe adults take seriously.

"Sports. I get it. It's entertainment. But calm down. You aren't on the team."

via Daveynin/Flickr and Do512/Flickr

Should adults take sports or Joe Rogan so seriously?

When we take a look at humanity, there are countless things we take seriously, that may not matter in the grand scheme of things. Many of us also have a soft spot for ideas that aren’t exactly scientific.

No one is perfect, and it's okay for us to take pleasure in being invested in some forms of inconsequential entertainment simply because they are fun. The trouble comes when people waste their lives and resources on ridiculous things that do more harm than good.

The key idea is that no one is immune from taking something seriously that others may think is a waste of time. But, to each their own or vive la différence as the French put it.

A Redditor who goes by the username Hogw33d asked the AskReddit forum, “What is something you can't believe real grownup people take seriously?” Many people responded that they don’t understand how some people can invest so much time and energy into things they deem frivolous.

The list was a great way for some to vent but it also provides a solid skeptics guide to some of the pitfalls we may unwillingly fall into in life.

Here are 15 things people “can’t believe” that “real grownup people take seriously.”

​1. Community theater

"This is niche but community theatre. The DRAMA among grown adults is insane, worse than when I was in high school. Like yall, we are singing and dancing and wearing silly costumes. It’s not that serious." — MediocreVideo1893

2. MLMs (multi-level marketing)

"I just don't understand how people keep falling for it. They always think that there's a difference. It's all the same pyramid scheme y'all." — IsItTurkeyNeckorDick

"I think we should take them way more seriously. They can do massive damage to a person's financial and mental health. We need to stop treating them as a cute thing that naive people get sucked into, and ban them for the scam they are." — Hydro123456

3. Flat Earthers

"I think it actually started as a sort of debating society. Just for people to practice and become better at rhetoric. But, they actually convinced some people and now, this is what we have." — Addicus

"There’s one of those apocryphal quotes that goes along the lines of, 'Any group of people that get their laughs pretending to be idiots is bound to be taken over by actual idiots who think they’ve found good company." — RilohKeen

4. Social media outrage

"Social media in general. Too many people believe every clickbait headline or buy into whatever trend is taking over. Feels like people can't self soothe and need the validation or something, it's just weird." — Cynn13

"'Outrage over Z' 'People slam Y' And it's only like a few people on Twitter or Reddit and they present it as some huge backlash or major issue lol." — Sclubadubdub

"The political news channels do almost nothing other than this. They tell viewers the other party is outraged about something that you never find a real person outraged by and create culture wars that no one is actually fighting." — Herbdontana

5. Reality TV

"It's all fake, too. An acquaintance of mine works at a major studio. Those shows are all scripted and fake." — SpaceMoneky3301967

6. Sports fans

"People take being a fan of a sport (or team) way too seriously, imo. I promise you don't need to riot because 'your team' lost." — AdmirableProgress743

"My husband works himself into such a state over something he can't control and is, imo, of absolutely no consequence to his life. He's toned it down because I told him the screaming and cursing terrorize me and our daughter. But he stews and mutters obscenities." — Complex_Yam_5390

7. Scientology

"Might as well just say every religion. They're all coocoo bonkers." — JenniferC1714

8. Gossip

"Gossip in general. I live in a small town and it is maddening how people here are so serious about it. It's not light fun chatting, it's all SCANDAL and we need to take ACTION. I swear a lot of people's problems would be immediately solved if they just stopped giving a sh*t what everyone else does (to an extent)." — Buffalopantry

9. Facebook

"My mom will literally call me up if I didn't like a recent post of hers. There have been a few times where she asked why I didn't like every photo she just posted. It's maddening. I've also had periods of deactivating my fb only for my mom to guilt me into reactivating it." — Zealousideal_Mix6771

10. Billionaire 'geniuses'

"Elon Musk and other billionaire 'geniuses.' People are pretty freaking gullible." — GladysSchwartz23

"Most average people don’t realize that being incredibly smart doesn’t automatically mean you are good at doing things like running a large company. They tend to assume people at the top must be there based on merit. In reality, there are some massively stupid people running huge companies, and there some brilliant people who are shoveling shit for a living." — Captcha_Trampstamp

11. The royal family

"I have a news app on my phone and no matter how much I tweak my interest to avoid any gossip BS I still get "Breaking News! Some insignificant bullshit about the Royals". It's not news, it's not interesting, stop reporting this utter drivel." — Sclubadubdub

12. Religion

“The creator of the universe impregnated a virgin, only to deliberately kill the child 30 years later, to save people from…himself.” — Opteryx5

"I grew up figuring everyone was just roleplaying and was shocked to learn religion is taken seriously by many people. It was a real eye-opener for someone who grew up in a secular environment." — Kilterboard_addict

13. Vaccine skeptics

"I work in medicine and am starting to get really worried about the vaccine skepticism. It used to be a little more rare, so I would counsel, they spout incorrect information, I tell give a little retort/response, and then move on because time is tight. But now it’s happening so often that I’m working way harder to persuade because I feel a strong obligation to fight all the bullshit info that has obviously taken hold." — KellyNJames

14. Loud exhaust systems on cars

"As someone who lives next to traffic lights and can hear all y'all shi**y music and loud exhausts all day... I approve this message." — Rainbow-Singbird

15. Joe Rogan

"The whole 'I’m just an idiot don’t pay any attention to what I say' schtick doesn’t really work anymore." — FoucaultsPrudendum

"It was great when he had a guest that was in academia, like a physicist or something. I would skip over most of the comedy buddy circle jerks he would host. Then when COVID happened I had to stop entirely. He fully went off the deep end then. Still, he introduced me to Dan Carlin's work, for which I am very grateful." — Xczechir

From Your Site Articles
adulting
Celebrity

Lost little girl mistakes Mariska Hargitay as a real police officer while filming SVU

The scared little girl didn't even notice the film crew.

PIX11 News|YouTube

Lost girl mistakes Mariska Hargitay as a real police officer

There's not much scarier for a parent or child than to temporarily lose sight of each other. Kids do all sorts of things that they may find funny that can give their parents a mini panic attack. Nearly every person has taken their turn hiding in a clothes rack at their local department store as a child, momentarily giving your parent a fright.

But sometimes it's not just a quick break in visual contact. Sometimes parent and child find themselves separated for more than a few seconds while in public. That's when panic sets in as both parties frantically search for the other. One mom and daughter found themselves in this very scary situation while at Anne Loftus Playground in New York City while Mariska Hargitay was filming an episode of Law & Order: SVU.

The little girl spotted Hargitay dressed as her character, Olivia Benson and assumed she was an actual police officer due to her badge. Instead of redirecting the little girl to resume filming, the seasoned actor halted production to try to help.

In an interview with People before the premier of the 25th season of the hit procedural series, Hargitay reveals, “We’ve been on a parallel journey,” she said. “There’s a thing: WWOBD, ‘What would Olivia Benson do?’ The fans would always talk about it, and one day it hit me. I also have those moments where I’ve sort of slipped into her. If there’s a crisis, I just take over and lead like that. Being strong and fearless. It’s sort of this perfect feminist story.”

Turns out that method is true. Fans captured the unscripted scene where the pretend detective helped a real missing little girl find her mom. You can watch the entire thing unfold below in still pictures from fans who watched the selfless moment. According to PIX11 News, Hargitay's selfless act halted production for over 20 minutes, but ultimately the girl was reunited with her mom.

From Your Site Articles
mariska hargitay lost child
Trending Stories