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    "segs": [ {
      "utf8": "It’s 5 p.m. and you’ve just realized \nthat report you’ve been putting off"
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    "segs": [ {
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  }, {
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    "segs": [ {
      "utf8": "It’s time to buckle down, \nopen your computer..."
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  }, {
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    "segs": [ {
      "utf8": "and check your phone."
    } ]
  }, {
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    "dDurationMs": 2502,
    "segs": [ {
      "utf8": "Maybe catch up on your favorite\nYouTube channel?"
    } ]
  }, {
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    "dDurationMs": 2544,
    "segs": [ {
      "utf8": "Actually, you should probably \nmake dinner first."
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  }, {
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    "segs": [ {
      "utf8": "You usually like cooking,"
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  }, {
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    "dDurationMs": 3420,
    "segs": [ {
      "utf8": "though it’s hard to enjoy with this work\nhanging over your head,"
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  }, {
    "tStartMs": 30568,
    "dDurationMs": 3045,
    "segs": [ {
      "utf8": "and oh— it’s actually pretty late!"
    } ]
  }, {
    "tStartMs": 33863,
    "dDurationMs": 2628,
    "segs": [ {
      "utf8": "Maybe you should just try again\nin the morning?"
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  }, {
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    "dDurationMs": 6548,
    "segs": [ {
      "utf8": "This is the cycle of procrastination,\nand I promise you, we have all been there."
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    "dDurationMs": 4838,
    "segs": [ {
      "utf8": "But why do we keep procrastinating \neven when we know it’s bad for us?"
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  }, {
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    "dDurationMs": 4672,
    "segs": [ {
      "utf8": "To be clear, putting something off isn’t\nalways procrastinating."
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  }, {
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    "segs": [ {
      "utf8": "Responsible time management requires\ndeciding which tasks are important"
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  }, {
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    "dDurationMs": 1544,
    "segs": [ {
      "utf8": "and which ones can wait."
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  }, {
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    "segs": [ {
      "utf8": "Procrastination is when we avoid a task \nwe said we would do, for no good reason,"
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  }, {
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    "dDurationMs": 3712,
    "segs": [ {
      "utf8": "despite expecting our behavior \nto bring negative consequences."
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  }, {
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    "dDurationMs": 4171,
    "segs": [ {
      "utf8": "Obviously, it’s irrational to do something\nyou expect to harm you."
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    "segs": [ {
      "utf8": "But ironically, procrastination is the \nresult of our bodies trying to protect us,"
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  }, {
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    "segs": [ {
      "utf8": "specifically by avoiding a task \nwe see as threatening."
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  }, {
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    "dDurationMs": 2586,
    "segs": [ {
      "utf8": "When you realize you need\nto write that report,"
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  }, {
    "tStartMs": 89585,
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    "segs": [ {
      "utf8": "your brain responds like it would\nto any incoming threat."
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  }, {
    "tStartMs": 93798,
    "dDurationMs": 4087,
    "segs": [ {
      "utf8": "Your amygdala, a set of neurons \ninvolved in emotional processing"
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  }, {
    "tStartMs": 97885,
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    "segs": [ {
      "utf8": "and threat identification,"
    } ]
  }, {
    "tStartMs": 99637,
    "dDurationMs": 5130,
    "segs": [ {
      "utf8": "releases hormones including adrenaline\nthat kick off a fear response."
    } ]
  }, {
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    "dDurationMs": 5464,
    "segs": [ {
      "utf8": "This stress-induced panic can overpower\nthe impulses from your prefrontal cortex,"
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  }, {
    "tStartMs": 110773,
    "dDurationMs": 4046,
    "segs": [ {
      "utf8": "which typically help you think \nlong term and regulate your emotions."
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  }, {
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    "segs": [ {
      "utf8": "And it’s in the midst\nof this fight, flight, or freeze response"
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  }, {
    "tStartMs": 119198,
    "dDurationMs": 1919,
    "segs": [ {
      "utf8": "that you decide to handle the threat"
    } ]
  }, {
    "tStartMs": 121117,
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    "segs": [ {
      "utf8": "by avoiding it in favor\nof some less stressful task."
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  }, {
    "tStartMs": 125329,
    "dDurationMs": 2503,
    "segs": [ {
      "utf8": "This response might seem extreme—"
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  }, {
    "tStartMs": 128124,
    "dDurationMs": 3003,
    "segs": [ {
      "utf8": "after all, it’s just a deadline,\nnot a bear attack."
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  }, {
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    "segs": [ {
      "utf8": "But we’re most likely to procrastinate\ntasks that evoke negative feelings,"
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  }, {
    "tStartMs": 136257,
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    "segs": [ {
      "utf8": "such as dread, incompetence,\nand insecurity."
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  }, {
    "tStartMs": 140136,
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    "segs": [ {
      "utf8": "Studies of procrastinating university\nstudents have found participants"
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  }, {
    "tStartMs": 144473,
    "dDurationMs": 4880,
    "segs": [ {
      "utf8": "were more likely to put off tasks they\nperceived as stressful or challenging."
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    "segs": [ {
      "utf8": "And the perception of how difficult\nthe task is"
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  }, {
    "tStartMs": 152356,
    "dDurationMs": 2837,
    "segs": [ {
      "utf8": "increases while you’re putting it off."
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  }, {
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    "segs": [ {
      "utf8": "In one experiment, students were given\nreminders to study throughout the day."
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  }, {
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    "segs": [ {
      "utf8": "While they were studying,\nmost reported that it wasn’t so bad."
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    "segs": [ {
      "utf8": "But when they were procrastinating,"
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    "segs": [ {
      "utf8": "they consistently rated the idea\nof studying as very stressful,"
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  }, {
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    "segs": [ {
      "utf8": "making it difficult to get started."
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  }, {
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    "segs": [ {
      "utf8": "Because procrastination is motivated\nby our negative feelings,"
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    "segs": [ {
      "utf8": "some individuals are more susceptible\nto it than others."
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      "utf8": "People who have difficulty\nregulating their emotions"
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    "segs": [ {
      "utf8": "and those who struggle \nwith low self-esteem"
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    "segs": [ {
      "utf8": "regardless of how good\nthey are at time management."
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      "utf8": "However, it's a common misconception\nthat all procrastinators are lazy."
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    "segs": [ {
      "utf8": "In the body and brain, laziness is marked\nby no energy and general apathy."
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    "segs": [ {
      "utf8": "When you’re feeling lazy, you’re more\nlikely to sit around doing nothing"
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  }, {
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    "dDurationMs": 3003,
    "segs": [ {
      "utf8": "than distract yourself \nwith unimportant tasks."
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    "segs": [ {
      "utf8": "In fact, many people procrastinate\nbecause they care too much."
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      "utf8": "Procrastinators often report\na high fear of failure,"
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    "segs": [ {
      "utf8": "putting things off because they’re afraid\ntheir work"
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  }, {
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    "segs": [ {
      "utf8": "won’t live up to their high standards."
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    "segs": [ {
      "utf8": "Whatever the reason for procrastination, \nthe results are often the same."
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    "segs": [ {
      "utf8": "Frequent procrastinators are likely \nto suffer from anxiety and depression,"
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  }, {
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    "segs": [ {
      "utf8": "higher stress levels and physical ailments\nassociated with high stress."
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  }, {
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    "segs": [ {
      "utf8": "Worst of all, while procrastination\nhurts us in the long run,"
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      "utf8": "it does temporarily reduce\nour stress level,"
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  }, {
    "tStartMs": 253457,
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    "segs": [ {
      "utf8": "reinforcing it as a bodily response\nfor coping with stressful tasks."
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      "utf8": "So, how can we break the cycle\nof procrastination?"
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    "segs": [ {
      "utf8": "Traditionally, people thought \nprocrastinators needed to cultivate"
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    "segs": [ {
      "utf8": "But today, many researchers\nfeel the exact opposite."
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      "utf8": "Being too hard on yourself can layer\nadditional bad emotions onto a task,"
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    "segs": [ {
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    "segs": [ {
      "utf8": "Try removing nearby distractions that make\nit easy to impulsively procrastinate."
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    "segs": [ {
      "utf8": "And more than anything, it helps to\ncultivate an attitude of self-compassion,"
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    "segs": [ {
      "utf8": "forgiving yourself,\nand making a plan to do better next time."
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    "segs": [ {
      "utf8": "Because a culture that perpetuates\nthis cycle of stress and procrastination"
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      "utf8": "hurts all of us in the long term."
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