Make Time for Procrastination in 2023
Nir’s Note: This guest post is by Bryan Gentry who writes at?Idea Link?about finding productivity and satisfaction in life and work. Follow him on Twitter at?@brygentry?for more insights and occasional dad jokes.
If you haven’t finalized your New Year’s resolutions, consider committing to binge-watch a show on a regular basis.
Okay, it doesn’t have to be binge-watching. Another guilty-pleasure-esque activity works, too. Perhaps your preferred procrastination is jamming to ‘80s music videos on YouTube or browsing Amazon for new gadgets. Whatever it is, set aside time for it and do it.
Anyone who knows me might wonder who hacked into my account to write this under the name of Bryan Gentry. I rarely watch TV or movies and in the past I’ve been more likely to admonish against non-productive tasks. I may have even waxed preachy about it, for which I now repent. A little.
Scheduling time for distraction is an odd resolution, but it might make you feel better and help you reach your other goals.
My ongoing reading on attention, distraction and their tug-of-war on the meaning of our lives led me to a research paper that changed my view of binge-watching. It turns out that gluing yourself to the TV for a few hours is not necessarily bad. What matters is the context―when you watch them, what’s on your calendar at the time, and who you’re with.
Research on binge-watching and self-control
The researchers wanted to learn about the relationship between self-control and the emotions we experience while binge-watching. They surveyed 280 people to learn about their self-control abilities and their emotions throughout their last experience with binge-watching.
The results showed that people with less self control experienced a quick rise in happiness when they started watching the first episode of their binge-watching session. However, as they continued watching for hours, they felt more guilt and sadness.
Meanwhile, people with higher self control had a higher level of happiness after binge watching, along with lower levels of tiredness, boredom, guilt and sadness. “These associations are partly explained by binge-watching interfering less with higher order goals for highly self-controlled participants,” the authors write.
Here are a few key quotes that summarize the authors’ conclusions well:
“Unplanned binge-watching sessions were associated with raised levels of guilt and boredom and the presence of conflict with other goals appeared to impair the experience of binge-watching.”
“This is in line with research suggesting that binge-watching is sometimes the result of a self-control failure (a guilty pleasure) and at other times a planned guilt-free activity.”
“In this study, people with high trait self-control seemed to have organized their binge-watching so that it did not interfere markedly with their higher order goals.”
As I wrote last week,?working toward long-term goals?or life projects is crucial for creating a sense of meaning in our lives. By planning our binge-watching so it doesn’t conflict with those goals, we can preserve meaning. And as a scheduled, social activity, binge-watching might contribute to meaning in our lives.
Feast-watching vs. cringe-watching
The study’s authors?cite another paper?that found a difference between two different ways to binge on TV.
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“Cringe-watching” is “solo, accidental, and distracted,” and this activity leads to more regret and lower well-being.
“Feast watching,” on the other hand, is described as “planned, social, and attentive” and it is associated with more positive experiences.
When it’s alone, unplanned and distracted, binge-watching is less healthy.
Much like the previous study I mentioned, this shows that binging a show can lead to different feelings depending on the context. An important factor seems to be whether the experience was scheduled and social or spur-of-the-moment and isolated.
“As a scheduled, social activity, binge-watching might contribute to meaning in our lives.” from @brygentry #newyearsresolution
Timebox that procrastination (and your goals, too)
The writing of Nir Eyal (Hooked?and?Indistractable) introduced me to the concept of?timeboxing, a process of blocking out time for specific tasks, or categories of tasks, throughout the week, with the schedule based on our values and goals. “By turning our values into time, we make sure we have time for traction,”?Eyal writes. (Check out his?guide for starting timeboxing in 2023.)
You then follow your time-boxed calendar with no regrets. If catching up on Stranger Things for three hours a week is important to you, schedule it and do it.
I’ve engaged in some small-scale timeboxing, such as when I was in grad school or when I wrote a novel in one month. I recently started working on a more granular timebox calendar where I have set aside specific times for email, social media, Duolingo, exercise, hobbies, and family.
And, apparently, I’m going to schedule some time for the behaviors I’ve used for procrastination in the past, like watching TV and reading webcomics.
Time for your New Year’s resolutions.
New Year’s resolutions
I hope you’ll take me up on this idea and set a New Year’s resolution to make time for the activities you normally reserve for procrastination. I’d love to see people’s reactions when you get back to the office and say, “I’m going to veg in front of the TV every Thursday night. Want to join me?”
Nir Eyal is formerly a Lecturer in Marketing at Stanford's Graduate School of Business. His first book, Hooked: How to Build Habit-Forming Products, is an international bestseller and taught companies how to design more engaging products. His second book, Indistractable: How to Control Your Attention and Choose Your Life, reveals the Achilles' heel of distraction and provides a guidebook for getting the best of technology without letting it get the best of us. Nir blogs at NirAndFar.com
Product Manager who's obsessed with learning about technology, science, and life.
2 年This is so interesting! I've been both sides and the results match my observations of myself - I don't feel guilty/sad if I "choose to" binge watch and it actually helps me better plan my weeks
Former Google executive. Author. Speaker. Founder, Google’s Own Your Career Program. Follow for no-BS strategies and scripts to be a more successful leader, employee, and human.
2 年love that
Strategically building uncopyable brands on LinkedIn that scale profitably for coaches/consultants/service provider| Award-winning Business Mentor| StoryBrand & Level C certified| Master Your Business Podcast Host ??????
2 年What a fantastic perspective. Sometimes I feel guilty just taking a break to watch one of my favourite shows with my lunch as I feel I could be using that time to get more work done. This makes me feel better - I'm going to definitely use the timebox method. Thanks for sharing.
Exec Coach for Mid-Career Crisis | Future of Work Expert | Author | Speaker
2 年Thank goodness - something sensible around the start of the year that cuts through the glut of goal setting, intention setting and ambition pleasing posts. Thank You! ??