Đáp án

Procrastination

A psychologist explains why we put off important tasks and how we can break this habit

A Procrastination is the habit of delaying a necessary task, usually by focusing on less urgent, more enjoyable, and easier activities instead. We all do it from time to time. We might be composing a message to a friend who we have to let down, or putting together an important report for college or work; we’re doing our best to avoid doing the job at hand, but deep down we know that we should just be getting on with it. Unfortunately, berating ourselves won’t stop us procrastinating again. In fact, it’s one of the worst things we can do. This matters because, as my research shows, procrastination doesn’t just waste time, but is actually linked to other problems, too.

B Contrary to popular belief, procrastination is not due to laziness (Q17) or poor time management. Scientific studies suggest procrastination is, in fact, caused by poor mood management. (Q14) This makes sense if we consider that people are more likely to put off starting or completing tasks that they are really not keen to do. If just thinking about the task threatens our sense of self-worth or makes us anxious, we will be more likely to put it off. (Q18) Research involving brain imaging has found that areas of the brain linked to detection of threats and emotion regulation are actually different (Q19) in people who chronically procrastinate compared to those who don’t procrastinate frequently. (Q16)

C Tasks that are emotionally loaded or difficult, such as preparing for exams, are prime candidates for procrastination. (Q20) People with low self-esteem are more likely to procrastinate. Another group of people who tend to procrastinate are perfectionists, who worry their work will be judged harshly by others. (Q21) We know that if we don’t finish that report or complete those home repairs, then what we did can’t be evaluated. When we avoid such tasks, we also avoid the negative emotions associated with them. This is rewarding, and it conditions us to use procrastination to repair our mood. If we engage in more enjoyable tasks instead, we get another mood boost. In the long run, however, procrastination isn’t an effective way of managing emotions. The ‘mood repair’ we experience is temporary. Afterwards, people tend to be left with a sense of guilt that not only increases their negative mood, but also reinforces their tendency to procrastinate. (Q22)

D So why is this such a problem? When most people think of the costs of procrastination, they think of the toll on productivity. For example, studies have shown that procrastination negatively impacts student performance. But putting off reading textbooks and writing essays may affect other areas of students’ lives. In one study of over 3,000 German students over a six-month period, those who reported procrastinating over their university work were also more likely to engage in study-related misconduct, such as cheating and plagiarism. But the behaviour that procrastination was most closely linked with was using fraudulent excuses to get deadline extensions. Other research shows that employees on average spend almost a quarter of their workday procrastinating, and again this is linked with negative outcomes. In fact, in one US survey of over 22,000 employees, participants who said they regularly procrastinated had less annual income and less employment stability. (Q23+Q24) For every one-point increase on a measure of chronic procrastination, annual income decreased by US$15,000.

E Procrastination also correlates with serious health and well-being problems. A tendency to procrastinate is linked to poor mental health, including higher levels of depression and anxiety. Across numerous studies, I’ve found people who regularly procrastinate report a greater number of health issues, such as headaches, flu and colds, and digestive issues. They also experience higher levels of stress and poor sleep quality. They are less likely to practise healthy behaviours, such as eating a healthy diet and regularly exercising, and use destructive coping strategies to manage their stress. In one study of over 700 people, I found people prone to procrastination had a 63% greater risk of poor heart health after accounting for other personality traits and demographics.

F Finding better ways of managing our emotions is one route out of the vicious cycle of procrastination. An important first step is to manage our environment and how we view the task. There are a number of evidence-based strategies that can help us fend off distractions that can occupy our minds when we should be focusing on the thing we should be getting on with. (Q26) For example, reminding ourselves about why the task is important and valuable can increase positive feelings towards it. Forgiving ourselves and feeling compassion when we procrastinate can help break the procrastination cycle. We should admit that we feel bad, but not be overly critical of ourselves. (Q25) We should remind ourselves that we’re not the first person to procrastinate, nor the last. (Q15) Doing this can take the edge off the negative feelings we have about ourselves when we procrastinate. This can all make it easier to get back on track.

 

Questions 14–16

Reading Passage 2 has six paragraphs, A–F.

Which paragraph contains the following information?

NB You may use any letter more than once.

14. mention of false assumptions about why people procrastinate
15. reference to the realisation that others also procrastinate
16. neurological evidence of a link between procrastination and emotion

 

Questions 17–22

Complete the summary below.

Choose ONE WORD ONLY from the passage for each answer.

What makes us procrastinate?

Many people think that procrastination is the result of 17 ___________.

Others believe it to be the result of an inability to organise time efficiently.

But scientific studies suggest that procrastination is actually due to poor mood management. The tasks we are most likely to put off are those that could damage our self-esteem or cause us to feel 18 ___________ when we think about them. Research comparing chronic procrastinators with other people even found differences in the brain regions associated with regulating emotions and identifying 19 ___________.

Emotionally loaded and difficult tasks often cause us to procrastinate. Getting ready to take 20 ___________ might be a typical example of one such task. People who are likely to procrastinate tend to be either 21 ___________ or those with low self-esteem.

Procrastination is only a short-term measure for managing emotions. It’s often followed by a feeling of 22 ___________, which worsens our mood and leads to more procrastination.

 

Questions 23 and 24

Choose TWO letters, A–E.

23–24 Which TWO comparisons between employees who often procrastinate and those who do not are mentioned in the text?

A. Their salaries are lower.

B. The quality of their work is inferior.

C. They don’t keep their jobs for as long.

D. They don’t enjoy their working lives as much.

E. They have poorer relationships with colleagues.

 

Questions 25 and 26

Choose TWO letters, A–E.

25–26 Which TWO recommendations for getting out of a cycle of procrastination does the writer give?

A. not judging ourselves harshly

B. setting ourselves manageable aims

C. rewarding ourselves for tasks achieved

D. prioritising tasks according to their importance

E. avoiding things that stop us concentrating on our tasks

 

Giải thích chi tiết

Câu hỏi	Đáp án	Từ khóa  trong câu hỏi	Từ đồng nghĩa  trong bài	Giải thích
14	B	mention of false assumptions about why people procrastinate	Contrary to popular belief, procrastination is not due to laziness or poor time management. Scientific studies suggest procrastination is, in fact, caused by poor mood management.	Trái với quan niệm phổ biến, trì hoãn không xuất phát từ lười biếng hay kỹ năng quản lý thời gian kém. Các nghiên cứu khoa học cho thấy rằng, trên thực tế, nguyên nhân của trì hoãn là do khả năng quản lý cảm xúc tiêu cực kém.
15	F	reference to the realisation that others also procrastinate	We should remind ourselves that we’re not the first person to procrastinate, nor the last.	Chúng ta nên tự nhắc nhở rằng mình không phải là người đầu tiên trì hoãn, cũng sẽ không phải là người cuối cùng.
16	B	neurological evidence of a link between procrastination and emotion	Research involving brain imaging has found that areas of the brain linked to detection of threats and emotion regulation are actually different in people who chronically procrastinate compared to those who don’t procrastinate frequently.	Các nghiên cứu sử dụng kỹ thuật chụp ảnh não bộ đã phát hiện rằng những vùng não liên quan đến việc nhận diện mối đe dọa và điều tiết cảm xúc thực sự khác biệt ở những người thường xuyên trì hoãn so với những người ít khi trì hoãn.
17	laziness	Many people think that procrastination is the result of ___________.	Contrary to popular belief, procrastination is not due to laziness …	Trái với quan niệm phổ biến, trì hoãn không xuất phát từ lười biếng … ⇒ Nhiều người cho rằng trì hoãn là do lười biếng.
18	anxious	The tasks we are most likely to put off are those that could damage our self-esteem or cause us to feel ___________ when we think about them.	If just thinking about the task threatens our sense of self-worth or makes us anxious, we will be more likely to put it off.	Nếu chỉ nghĩ đến nhiệm vụ đó đã khiến chúng ta cảm thấy lòng tự trọng của mình bị đe dọa hoặc gây lo âu, thì khả năng cao chúng ta sẽ trì hoãn nó.
19	threats	Research comparing chronic procrastinators with other people even found differences in the brain regions associated with regulating emotions and identifying ___________.	Research involving brain imaging has found that areas of the brain linked to detection of threats and emotion regulation are actually different in people who chronically procrastinate compared to those who don’t procrastinate frequently.	Các nghiên cứu sử dụng kỹ thuật chụp ảnh não bộ đã phát hiện rằng những vùng não liên quan đến việc nhận diện mối đe dọa và điều tiết cảm xúc thực sự khác biệt ở những người thường xuyên trì hoãn so với những người ít khi trì hoãn.
20	exams	Getting ready to take ___________ might be a typical example of one such task.	Tasks that are emotionally loaded or difficult, such as preparing for exams, are prime candidates for procrastination.	Những nhiệm vụ mang nặng yếu tố cảm xúc hoặc khó khăn, chẳng hạn như chuẩn bị cho các bài thi, là những ứng cử viên hàng đầu cho việc trì hoãn.
21	perfectionists	People who are likely to procrastinate tend to be either ___________ or those with low self-esteem.	People with low self-esteem are more likely to procrastinate. Another group of people who tend to procrastinate are perfectionists, who worry their work will be judged harshly by others.	Những người có lòng tự trọng thấp có xu hướng trì hoãn nhiều hơn. Một nhóm khác cũng thường trì hoãn là những người theo chủ nghĩa hoàn hảo, vì họ lo sợ rằng công việc của mình sẽ bị người khác đánh giá khắt khe.
22	guilt	It’s often followed by a feeling of ___________, which worsens our mood and leads to more procrastination.	Afterwards, people tend to be left with a sense of guilt that not only increases their negative mood, but also reinforces their tendency to procrastinate.	Sau đó, con người thường cảm thấy tội lỗi, điều này không chỉ làm gia tăng tâm trạng tiêu cực mà còn củng cố thêm xu hướng trì hoãn của họ.
23	A	Their salaries are lower.	In fact, in one US survey of over 22,000 employees, participants who said they regularly procrastinated had less annual income and less employment stability.	Thực tế, trong một khảo sát tại Hoa Kỳ với hơn 22.000 nhân viên, những người cho biết họ thường xuyên trì hoãn có thu nhập hàng năm thấp hơn và mức độ ổn định trong công việc cũng kém hơn.
24	C	They don’t keep their jobs for as long.
25	A	not judging ourselves harshly	Forgiving ourselves and feeling compassion when we procrastinate can help break the procrastination cycle. We should admit that we feel bad, but not be overly critical of ourselves.	Tha thứ cho bản thân và nuôi dưỡng lòng trắc ẩn khi chúng ta trì hoãn có thể giúp phá vỡ vòng lặp trì hoãn. Chúng ta nên thừa nhận rằng mình đang cảm thấy tồi tệ, nhưng không nên quá khắt khe với chính mình.
26	E	avoiding things that stop us concentrating on our tasks	There are a number of evidence-based strategies that can help us fend off distractions that can occupy our minds when we should be focusing on the thing we should be getting on with.	Có nhiều chiến lược dựa trên bằng chứng khoa học có thể giúp chúng ta tránh khỏi những sự xao nhãng — những thứ thường chiếm lấy tâm trí khi lẽ ra ta nên tập trung vào công việc cần làm.