Por que procrastinamos? Segundo a ciência, não é por preguiça

Artigo retirado do Jornal O Globo Se você já adiou uma tarefa importante, digamos, para organizar em ordem alfabética sua prateleira de temperos, você sabe que não seria justo se descrever como preguiçoso. Afinal, organizar algo em ordem alfabética requer foco e esforço — e talvez você ainda tenha ido um pouco além, limpando cada pote antes de devolvê-lo à prateleira. E não é como se você estivesse saindo com amigos ou assistindo à Netflix. Você está limpando — algo de que seus pais ficariam orgulhosos. Isso não é preguiça ou mau gerenciamento de tempo. Isso é procrastinação .

Mas, por que procrastinamos? Se procrastinar não é sinônimo de ser preguiçoso, então o que é?

Etimologicamente, a palavra “procrastinação” é derivada do verbo em latim procrastinare — adiar algo até o dia seguinte. Mas é mais do que apenas adiar voluntariamente. A procrastinação também é derivada da palavra grega akrasia ­— fazer algo que vai contra o que nós achamos melhor. — É autoflagelo — diz Piers Steel, professor de psicologia motivacional da Universidade de Calgary e autor de “A equação da procrastinação: como parar de adiar as coisas e começar a fazer as coisas”. Essa autoconsciência é uma parte fundamental da razão pela qual a procrastinação nos faz sentir tão mal. Quando nós procrastinamos, não estamos apenas conscientes de que estamos evitando uma tarefa, mas também de que fazer isso é provavelmente uma má ideia. E, no entanto, procrastinamos. — É por isso que dizemos que a procrastinação é essencialmente irracional — afirma Fuschia Sirois, professor de psicologia na Universidade de Sheffield. — Não faz sentido fazer algo que você sabe que terá consequências negativas. Ela acrescenta: “As pessoas se envolvem neste ciclo irracional de procrastinação crônica por causa de uma incapacidade de gerenciar o humor negativo em torno de uma tarefa”. Procrastinamos por mau humor? Em suma: sim. A procrastinação não é apenas uma falha de caráter ou uma misteriosa maldição em sua capacidade de administrar o tempo, mas uma maneira de lidar com emoções desafiadoras e estados de humor negativos causados por certas tarefas — tédio, ansiedade, insegurança, frustração, ressentimento, insegurança, entre outros. — A procrastinação é um problema de regulação de emoções, não um problema de gerenciamento de tempo — diz Tim Pychyl, professor de Psicologia e membro do Grupo de Pesquisa de Procrastinação da Universidade de Carleton, em Ottawa. Em um estudo de 2013, Pychyl e Sirois descobriram que a procrastinação pode ser entendida como “a primazia do reparo de humor em curto prazo… em detrimento da realização de ações planejadas a longo prazo”. Simplificando, a procrastinação é estar mais focado na “urgência imediata de administrar o humor negativo” do que em dar continuidade à tarefa, explica Sirois. A natureza de nossa aversão depende da tarefa dada. Esta aversão pode surgir em decorrência de algo desagradável sobre a tarefa em si — organizar uma planilha longa e chata para seu chefe, por exemplo. Por outro lado, também pode resultar de sentimentos mais profundos relacionados à tarefa, como insegurança, baixa autoestima ou ansiedade. Olhando para um documento em branco, você pode pensar: “Eu não sou inteligente o suficiente para escrever isso. Mesmo que eu seja, o que as pessoas pensarão disso? Escrever é tão difícil. E se eu fizer um trabalho ruim?” Tudo isso pode nos levar a pensar que deixar a tarefa de escrever de lado e organizar a prateleira de temperos é uma boa ideia. Mas, é claro, procrastinar só fazem crescer as associações negativas com a tarefa adiada — e essas associações ainda estarão lá assim que voltarmos à tarefa, somadas ao aumento do estresse, da ansiedade e a autoculpabilização.

Ciclo vicioso

De fato, há todo um corpo de pesquisa dedicado aos sentimentos ruminativos e de culpa que muitos de nós temos na sequência da procrastinação, que são conhecidos como “cognições procrastinatórias”. Os pensamentos que temos sobre a procrastinação normalmente exacerbam a nossa aflição e estresse, que, por sua vez, contribuem para uma maior procrastinação, segundo Sirois. O alívio momentâneo que sentimos quando procrastinamos é o que torna o ciclo especialmente vicioso. No presente imediato, adiar uma tarefa oferece alívio. E sabemos que, quando somos recompensados por algo, tendemos a fazê-lo novamente. É precisamente por isso que a procrastinação tende a não ser um comportamento único, mas um ciclo, que facilmente se torna um hábito crônico. Ao longo do tempo, a procrastinação crônica tem não apenas custos de produtividade, mas também efeitos destrutivos mensuráveis em nossas saúdes mental e física, incluindo estresse crônico, sofrimento psicológico e baixa satisfação com a vida, sintomas de depressão e ansiedade, maus comportamentos de saúde, doenças crônicas e até hipertensão e doença cardiovascular.

Tendência a priorizar o curto prazo

É mesmo irônico que procrastinemos para evitar sentimentos negativos e que, por fim, acabemos nos sentindo ainda pior. A procrastinação é um exemplo perfeito de nossa tendência intrínseca de priorizar as necessidades de curto prazo à frente das de longo prazo. A questão é explicada pela teoria da evolução: — Nós realmente não fomos projetados para pensar no futuro, porque precisávamos nos concentrar em nos prover aqui e agora — disse o psicólogo Hal Hershfield, professor de marketing da UCLA Anderson School of Management. A pesquisa de Hershfield mostrou que, em um nível neural, percebemos nossos “eus futuros” mais como estranhos do que como partes de nós mesmos. Quando nós procrastinamos, partes do nosso cérebro realmente pensam que as tarefas que estamos adiando — e os sentimentos negativos que nos esperam do outro lado — são problema de outra pessoa. Para piorar as coisas, somos ainda menos capazes de tomar decisões ponderadas e orientadas para o futuro em meio ao estresse. Quando confrontados com uma tarefa que gera ansiedade ou insegurança, a amígdala — a parte do cérebro que detecta ameaças — a percebe como um risco genuíno para nossa autoestima. Mesmo que reconheçamos intelectualmente que adiar a tarefa criará mais estresse no futuro, nossos cérebros ainda estão preparados para estar mais preocupados em remover a ameaça no presente.

Afinal, como resolver o problema?

É preciso entender que, em sua essência, a procrastinação diz respeito a emoções, e não a produtividade. A solução não envolve o download de um aplicativo de gerenciamento de tempo ou o aprendizado de novas estratégias de autocontrole. Tem a ver com gerenciar nossas emoções de uma nova maneira. — Nossos cérebros estão sempre procurando recompensas relativas. Se tivermos um hábito em torno da procrastinação, mas não tivermos encontrado uma recompensa melhor, nosso cérebro vai continuar repetindo isso até que lhe demos algo melhor — diz o psiquiatra e neurocientista Judson Brewer, diretor de Pesquisa e Inovação no Centro de Mindfulness da Brown University. Para religar qualquer hábito, temos que dar aos nossos cérebros o que Brewer chama de “maior oferta melhor”. Ou seja, precisamos encontrar uma recompensa melhor do que a procrastinação — uma que pode aliviar nossa ansiedade ante o desafio de uma tarefa no momento presente. É por isso que a solução deve ser interna e não depender de nada além de nós mesmos. Uma opção é se perdoar nos momentos em que você procrastina. Em um estudo de 2010, os pesquisadores descobriram que os estudantes que foram capazes de se perdoar por procrastinar quando estudavam para um primeiro exame acabaram procrastinando menos ao estudar para a prova seguinte. O estudo concluiu que o auto-perdão apoiava a produtividade ao permitir que “o indivíduo superasse aquele comportamento e se concentrasse no próximo exame sem o peso de atos passados”. Outra tática é a prática relacionada de autocompaixão. Traduzindo: tratar-se com gentileza e compreensão diante de erros e fracassos cometidos. Em um estudo de 2012, examinando a relação entre estresse, autocompaixão e procrastinação, Sirois descobriu que os procrastinadores tendem a ter alto estresse e baixa auto-compaixão, o que sugere que a gentileza para consigo mesmo funciona como ‘um amortecedor contra reações negativas”.

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