{"id":7405,"date":"2026-11-09T13:53:17","date_gmt":"2026-11-09T11:53:17","guid":{"rendered":"https:\/\/www.psicologiasexologiamallorca.com\/?p=7405"},"modified":"2026-11-09T14:13:09","modified_gmt":"2026-11-09T12:13:09","slug":"psicologia-de-la-procrastinacio","status":"publish","type":"post","link":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/psicologia-de-la-procrastinacio\/","title":{"rendered":"Psicologia de la procrastinaci\u00f3"},"content":{"rendered":"\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><p><strong>Taula de contiguts<\/strong><\/p><nav><ol><li class=\"\"><a href=\"#que-es-la-procrastinacio-i-per-que-es-produeix\">Qu\u00e8 \u00e9s la procrastinaci\u00f3 i per qu\u00e8 es produeix?<\/a><ol><li class=\"\"><a href=\"#existeixen-diferents-tipus-de-procrastinacio\">Per qu\u00e8 procrastinem? Causes m\u00e9s habituals<\/a><\/li><li class=\"\"><a href=\"#por-del-fracas\">Por del frac\u00e0s<\/a><\/li><li class=\"\"><a href=\"#perfeccionisme-i-autoexigencia\">Perfeccionisme i autoexig\u00e8ncia<\/a><\/li><li class=\"\"><a href=\"#impulsivitat-i-cerca-de-recompenses-immediates\">Impulsivitat i cerca de recompenses immediates<\/a><\/li><li class=\"\"><a href=\"#sensacio-de-desbordament-davant-les-tasques\">Sensaci\u00f3 de desbordament davant les tasques<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#com-afecta-la-procrastinacio-a-la-salut-mental\">Com afecta la procrastinaci\u00f3 a la salut mental?<\/a><\/li><li class=\"\"><a href=\"#que-podem-fer-per-deixar-de-procrastinar\">Qu\u00e8 podem fer per deixar de procrastinar?<\/a><\/li><li class=\"\"><a href=\"#comprendre-la-procrastinacio-per-poder-superar-la\">Comprendre la procrastinaci\u00f3 per poder superar-la<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">A gaireb\u00e9 tots ens ha passat alguna vegada. Tenim una tasca important pendent, sabem que haur\u00edem de comen\u00e7ar-la com m\u00e9s aviat millor i, tanmateix, acabem fent qualsevol altra cosa. Contestam alguns missatges, ordenam l&#8217;escriptori, revisam les xarxes socials o ens entretenim amb activitats que, en aquell moment, ens semblen m\u00e9s suportables. Al final del dia, la tasca continua sense fer-se i apareix una sensaci\u00f3 inc\u00f2moda de culpa o frustraci\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s habitual interpretar aquesta situaci\u00f3 com una manca de disciplina o fins i tot com a mandra. Tanmateix, des de la psicologia sabem que la procrastinaci\u00f3 \u00e9s un fenomen for\u00e7a m\u00e9s complex. De fet, procrastinar no acostuma a deure&#8217;s a una manca de voluntat, sin\u00f3 a la manera com gestionem determinades emocions.<\/p>\n\n\n\n<h2 id=\"que-es-la-procrastinacio-i-per-que-es-produeix\" class=\"wp-block-heading\">Qu\u00e8 \u00e9s la procrastinaci\u00f3 i per qu\u00e8 es produeix?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>La procrastinaci\u00f3 es defineix com l&#8217;ajornament voluntari d&#8217;una tasca que hem decidit dur a terme<\/strong>, tot i ser conscients que probablement tindr\u00e0 conseq\u00fc\u00e8ncies negatives. Aquesta definici\u00f3 posa el focus en un aspecte important: la persona vol fer la tasca, sap que li conv\u00e9 fer-la, per\u00f2, per diferents motius, acaba ajornant-la.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La dificultat apareix quan aquesta tasca desperta emocions desagradables, com ara ansietat, inseguretat, por a equivocar-se, avorriment o fins i tot vergonya. Ajornar-la proporciona un alleujament immediat, encara que sigui nom\u00e9s temporal. El problema \u00e9s que aquest alleujament dura poc i acostuma a anar seguit de culpa, m\u00e9s <a href=\"https:\/\/www.psicologiasexologiamallorca.com\/ca\/estres-com-ens-afecta-i-estrategies-per-gestionar-lo\/\">estr\u00e8s<\/a>, m\u00e9s pressi\u00f3 i una major sensaci\u00f3 d&#8217;incapacitat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest cercle explica per qu\u00e8 moltes persones procrastinen fins i tot quan les conseq\u00fc\u00e8ncies poden ser importants. En realitat, no estan evitant la tasca en si mateixa, sin\u00f3 les emocions que aquesta els desperta.<\/p>\n\n\n\n<h3 id=\"existeixen-diferents-tipus-de-procrastinacio\" class=\"wp-block-heading\">Per qu\u00e8 procrastinem? Causes m\u00e9s habituals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i que cada persona procrastina per motius diferents, hi ha alguns perfils relativament freq\u00fcents. A la pr\u00e0ctica, per\u00f2, \u00e9s habitual que aquests es combinin entre si.<\/p>\n\n\n\n<h3 id=\"por-del-fracas\" class=\"wp-block-heading\">Por del frac\u00e0s<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Un d&#8217;ells est\u00e0 relacionat amb <strong>la por al frac\u00e0s<\/strong>. Algunes persones retarden l&#8217;inici d&#8217;una tasca perqu\u00e8 tenen por de no complir les expectatives o de cometre errors. Mentre la tasca no es fa, tampoc existeix la possibilitat de fracassar.<\/p>\n\n\n\n<h3 id=\"perfeccionisme-i-autoexigencia\" class=\"wp-block-heading\">Perfeccionisme i autoexig\u00e8ncia<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Un altre perfil habitual apareix en persones amb un <a href=\"https:\/\/www.psicologiasexologiamallorca.com\/ca\/el-perfeccionisme-disfuncional\/\">elevat perfeccionisme<\/a>. Paradoxalment, com m\u00e9s gran \u00e9s l&#8217;exig\u00e8ncia envers un mateix, m\u00e9s f\u00e0cil \u00e9s quedar-se bloquejat. Si el resultat ha de ser impecable, comen\u00e7ar pot generar molta ansietat.<\/p>\n\n\n\n<h3 id=\"impulsivitat-i-cerca-de-recompenses-immediates\" class=\"wp-block-heading\">Impulsivitat i cerca de recompenses immediates<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9 hi ha una procrastinaci\u00f3 m\u00e9s vinculada a <strong>la impulsivitat<\/strong>. En aquests casos, costa renunciar a recompenses immediates \u2014com consultar el tel\u00e8fon m\u00f2bil o fer activitats m\u00e9s agradables\u2014 per dedicar temps a objectius els beneficis dels quals arribaran m\u00e9s endavant.<\/p>\n\n\n\n<h3 id=\"sensacio-de-desbordament-davant-les-tasques\" class=\"wp-block-heading\">Sensaci\u00f3 de desbordament davant les tasques<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Finalment, algunes persones procrastinen quan es senten <strong>desbordades<\/strong>. Si una tasca sembla massa complexa o extensa, el cervell la percep com una amena\u00e7a i tendeix a evitar-la.<\/p>\n\n\n\n<h2 id=\"com-afecta-la-procrastinacio-a-la-salut-mental\" class=\"wp-block-heading\">Com afecta la procrastinaci\u00f3 a la salut mental?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Procrastinar de manera puntual \u00e9s una conducta normal. Tanmateix, quan es converteix en un patr\u00f3 habitual pot tenir un impacte important sobre el benestar psicol\u00f2gic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diversos estudis han trobat <strong>una associaci\u00f3 consistent entre la procrastinaci\u00f3 i nivells m\u00e9s elevats d&#8217;estr\u00e8s, ansietat i s\u00edmptomes depressius<\/strong>. A mesura que les tasques s&#8217;acumulen, augmenta la sensaci\u00f3 de manca de control i disminueix la percepci\u00f3 d&#8217;autoefic\u00e0cia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L&#8217;autoestima tamb\u00e9 se&#8217;n pot veure afectada<\/strong>. Moltes persones interpreten la procrastinaci\u00f3 com un defecte del seu car\u00e0cter i comencen a definir-se amb etiquetes com <em>\u00absoc un desastre\u00bb<\/em>, <em>\u00abmai acabo res\u00bb<\/em> o <em>\u00abno en soc capa\u00e7\u00bb<\/em>. Aquest di\u00e0leg intern contribueix a deteriorar la confian\u00e7a en un mateix i afavoreix que el cercle es torni a repetir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, la procrastinaci\u00f3 pot repercutir en diferents \u00e0mbits de la vida: empitjora el rendiment acad\u00e8mic i laboral, incrementa l&#8217;estr\u00e8s quotidi\u00e0, interfereix en les relacions personals i fins i tot pot afectar el descans i la qualitat del son a causa de la preocupaci\u00f3 constant per les tasques pendents.<\/p>\n\n\n\n<h2 id=\"que-podem-fer-per-deixar-de-procrastinar\" class=\"wp-block-heading\">Qu\u00e8 podem fer per deixar de procrastinar?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Una de les recomanacions m\u00e9s \u00fatils consisteix a dividir les tasques en objectius petits i concrets. Quan una activitat sembla massa gran, \u00e9s m\u00e9s f\u00e0cil evitar-la. En canvi, comen\u00e7ar per una acci\u00f3 senzilla \u2014com ara obrir el document\u2014 redueix la sensaci\u00f3 d&#8217;amena\u00e7a i en facilita l&#8217;inici.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9 \u00e9s important <strong>crear h\u00e0bits estables<\/strong>. Fer determinades tasques sempre en el mateix moment del dia i en el mateix context ajuda a automatitzar el comportament i disminueix la depend\u00e8ncia de la motivaci\u00f3. Esperar a tenir-ne ganes acostuma a ser poc efica\u00e7; en la majoria dels casos, la motivaci\u00f3 apareix despr\u00e9s de comen\u00e7ar, no abans.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una altra estrat\u00e8gia consisteix a <strong>establir plans espec\u00edfics sobre quan, on i com es dur\u00e0 a terme una tasca<\/strong>. \u00c9s a dir, tenir planificat amb antelaci\u00f3 quina tasca es far\u00e0 i en quin moment es realitzar\u00e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finalment, conv\u00e9 <strong>revisar el nivell d&#8217;autoexig\u00e8ncia<\/strong>. Aprendre a acceptar que una tasca pot fer-se prou b\u00e9, encara que no sigui perfecta, redueix considerablement la tend\u00e8ncia a ajornar-la.<\/p>\n\n\n\n<h2 id=\"comprendre-la-procrastinacio-per-poder-superar-la\" class=\"wp-block-heading\">Comprendre la procrastinaci\u00f3 per poder superar-la<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Comprendre qu\u00e8 hi ha darrere d&#8217;aquest comportament permet deixar de banda la culpa i abordar el problema des d&#8217;una perspectiva m\u00e9s \u00fatil. Quan aprenem a regular les nostres emocions, a flexibilitzar l&#8217;autoexig\u00e8ncia i a construir h\u00e0bits consistents, resulta molt m\u00e9s f\u00e0cil deixar de posposar all\u00f2 que \u00e9s important per a nosaltres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si sents que la procrastinaci\u00f3 est\u00e0 afectant el teu benestar, des de la psicologia sanit\u00e0ria podem ajudar-te a comprendre qu\u00e8 la mant\u00e9 i a desenvolupar estrat\u00e8gies adaptades a les teves necessitats per recuperar el control del teu dia a dia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Social and Personality Psychology Compass &#8211; Procrastination and the Priority of <a href=\"https:\/\/compass.onlinelibrary.wiley.com\/doi\/10.1111\/spc3.12011\" target=\"_blank\" rel=\"noreferrer noopener\">Short-Term Mood Regulation<\/a>.<br>Frontiersin.org &#8211; The association between <a href=\"https:\/\/www.frontiersin.org\/journals\/psychiatry\/articles\/10.3389\/fpsyt.2025.1624094\/full\" target=\"_blank\" rel=\"noreferrer noopener\">procrastination and negative emotions<\/a> in healthy individuals.<br>JAMA Network &#8211; Associations Between <a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2800006\" target=\"_blank\" rel=\"noreferrer noopener\">Procrastination and Subsequent Health<\/a> Outcomes Among University Students in Sweden.<br>Van Eerde (2003) \u2014 A meta-analytically derived <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0191886902003586?via%3Dihub\" target=\"_blank\" rel=\"noreferrer noopener\">nomological network of procrastination<\/a>.<\/em><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A gaireb\u00e9 tots ens ha passat alguna vegada. Tenim una tasca important pendent, sabem que haur\u00edem de comen\u00e7ar-la com m\u00e9s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7407,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[28],"tags":[],"class_list":["post-7405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psicologia-sanitaria"],"uagb_featured_image_src":{"full":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio.jpg",1200,800,false],"thumbnail":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio-150x150.jpg",150,150,true],"medium":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio-768x512.jpg",768,512,true],"large":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio.jpg",1200,800,false],"2048x2048":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2026\/11\/psicologia-de-la-procrastinacio.jpg",1200,800,false]},"uagb_author_info":{"display_name":"Instituto Psicolog\u00eda Sexolog\u00eda","author_link":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"A gaireb\u00e9 tots ens ha passat alguna vegada. Tenim una tasca important pendent, sabem que haur\u00edem de comen\u00e7ar-la com m\u00e9s [&hellip;]","_links":{"self":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/7405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/comments?post=7405"}],"version-history":[{"count":6,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/7405\/revisions"}],"predecessor-version":[{"id":7418,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/7405\/revisions\/7418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/media\/7407"}],"wp:attachment":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/media?parent=7405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/categories?post=7405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/tags?post=7405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}