And we'll end up with a deal which is not good for Scotland not good for Britain and. The United Nations is warning that more than 190000 people could be in Argent need of help after Friday's devastating earthquake and tsunami which struck the Indonesian island of Salou aisy more than 800 people are confirmed to have died but officials expect that figure to rise or Indonesia editor Rebecca Henschke has been speaking to some of the survivors in the city of the huge waves hit the coast neuro picked up her 2 youngest children and ran barefoot to higher ground she is now living in the ruins of a home they have lost everything and are running out of food and clean water no aid has reached T.M. With no power people are becoming increasingly desperate city is almost out of Pichel with people queuing for hours for what little is left in Paolo more than $48000.00 people are unable to return to their homes. Nearly 1600 people have been told about their partner's abusive past through a scheme designed to reduce domestic abuse in Scotland Police Scotland and just the programme 3 years ago giving people the right to ask for but trying checks if they have concerns David Cohen reports the discourse or scheme for domestic abuse in Scotland's was launched in 2015 since then 3 and a half 1000 people have requested information about new partners and almost half of had their suspicions confirmed the scheme gives the right to ask to individuals but family members friends or neighbors can also apply for background checks if they have concerns about another person's partner a multi-agency panel decides of information should be released the number of requests is going up every year the priest says giving them the chance to stop a despicable crime before to cars a new center aimed at dealing with the most severely injured patients has opened in Aberdeen major trauma center as the 1st of a network of sites to become operational sites will also be located in Dun de law school and Edinburgh the centers will treat people injured in incident such as road accidents and are said to give them the best chance of survival and recovery it's what they could help save dozens of lives every year it was opened by health secretary Jean Freeman as a result of a lot of work by the Scottish trauma network which of course is wager than Aberdeen but involves all the folks here who've been involved in planning this particular center and who see the roll out of the heart to Dundee in November and then for the phone into Glasgow in Edinburgh so it's a game changer in as much as what it does is bring together existing skills and specialisms and experience into a single team. The Scottish 2 dozen alliances said Nicholas starved and has announced a consultation will be held into a 2 just tax the 1st minister is said to have made the announcement joining a speech of the bodies on your conference in Edinburgh The move comes as the Scottish government's opposition to tourism tax appears to be softening currently ministers do not support a tax but several kind souls have called for the power to end she is a levy paid by to this Tesco Bank has been fined more than 16000000 pounds following a major cyber attack in 2016 the Financial Conduct Authority said the bank failed to protect the kind of holders during the 48 hour incident hackers stole 2 and a quarter 1000000 pounds. I state restaurant chains will be forced to let staff keep the tips they're paid by customers under plans to be and ions by to reason me the prime minister wants to change his new laws to stop employers skimming off a share of workers tips the restaurant critic Jay Rayner believes tips should end I find the idea that people working in restaurants are dependent on a reasonable income or because Bruce isn't their customers really not the main. Prefer if all service charges were wrapped up the cost would be the headline prices would go up at least you would know that the people serving your own reasonable wage and all your confusion would go away and some news just in the French singer and songwriter Charles as never has died he was 94 and a short time ago in the city the Fitzy 100 chip index was trading up 6 points 7560 thank you his other Thanks John Glasgow City will face Barcelona in the last 16 of the Women's Champions League the Scottish champions who unseated in the door made a neon this lunchtime will face the 4th highest ranked team left in the competition with the 1st leg in Spain on the 17th all the 18th of October elsewhere Chelsea will take on Fiorentina the chair of Scottish Women's Football Vivian McLaren meanwhile has reiterated the women's game in Scotland will not accept a sponsorship deals with alcohol or gambling companies all 3 of the main domestic competitions in the senior men's game in Scotland are sponsored by betting companies but McLaren says the as W.F. Has a duty to only associate with positive brands RORY McILROY has thrown his support behind public Harrington to be the next European Ryder Cup captain in 2 years' time Harrington was one of Thomas' Beyond's advice skippers for the success of the United States in Paris Meanwhile Masters champion Patrick Reid has suggested Jordan Speed's dislike of him caused the break up of their previously successful Ryder Cup partnership the pay didn't play together in Paris having won $4.00 of their 7 previous matches. Reed has also labeled Jim fear X decision to leave him out of 2 sessions as not smart and in turn is colored meant as true to the 2nd round of the China Open in Beijing he beat Peter go and check in $0.03. The jury in Friday's the 82 long run route has heavy traffic approaching the rules street roundabouts in Argyll and Bute between 10 old and dull Molly the 85 are in Bridge of all remains closed both ways following an accident traffic is queuing on the approach and there's a diversion in place there to Edinburgh on the 720 Edinburgh city bypass has West Bank use of the share of whole roundabouts and not too far away the No 2 Ferry Road also has heavy traffic he spends around Leith B.B.C. Radio Scotland travel thank you is Christine with the weather thank you very much John good afternoon to you lots of promising start to cross much of the country the clouds have been gradually filtering in from the west along with some outbreaks of rain this afternoon rain will continue to affect the Western Isles sky through the Highlands along the money course and Orkney Otherwise we hold onto dry conditions for the time albeit with a good deal of closed winds freshening from the southwest and a rather cool feeling afternoon for most of us with temperatures peaking at around 10 or 11 Celsius that's the forecast just think thank you very much leave Hello Julia Russell at half past 1 with personal best Hello John Beattie How are you grow and how are you today not too bad thank you good right here's a question your Monday question here are you a procrastinator. Ask me later. Sometimes yeah yeah yeah well that's one of the things I jotted down what kind of things you put off about you yeah I can be in terms of I think it's in my head to do it I've made a know of it and in some ways I think of actually dealt with it just because I've written Marcus on that I think this is on my To Do list but it actually gets worse yes worse the longer you put it off because it's only recently for example I switched in energy companies I've been meaning to do since last. Billet statement and our summer we did a story about of I only did it last week paperwork we did in the garden charging out the food to. You know you that kind of thing you know we did the garden elves put that off and it's things that you know you need to do so actually why'd you put off that's actually 11 of the questions will be answering to the least personal best all about procrastinating we'll be hearing from the man who describes procrastination as the thief of human potential is quite a good way to think actually and now he'll be talking about the impact procrastination had on his life even Mr Owen job opportunities because of it and he's talking about how he's been able to turn things around and he's now passionate about shooting his techniques with others who have a tendency to put things off whether it's the big things in life or the small mundane everyday things we can all get that that idea of putting things off for the science part I'm going to be finding out what's actually going on in our brains when we procrastinate why so many of us progress made by the things that we know are good for us like our fitness and our health that we know is good but we still put it off and whether the buzz of putting something off and leaving it to the last minute can ever actually be a good thing plus we'll be hearing from a student learning advisor about the kind of strategies that encouraging students to put in place to help them avoid procrastinating because students are very very good at that and passing over their work and their never to will knock on effects to their health and happiness as. Actually lots of lessons in there for us that sat president last apis one Julianne will talk to then thank you very much that Gillian on at 1 o'clock you can join in this people who change their names Bruno Mars did it sort of Calvin Harris now another famous faces changed his name. Thanks. To ask. Can you. Tell us that after the weekend that he changed his name to gay claims the word religious significance for him it also happens to be the title of his 8th album which was released in June talked to Adam Smith in red Mysterio creative director of the gates strategic ideas agency and fame and music journalist Bev lives Hello to both of you afternoon to you I don't know what do you make of this it's a bit of fun isn't it really you can use music's always been a hit and it's always his brand it's actually health impacts and he's just another little player own C.V. Can do anything and he's just mucking about really and he's kind of messing around in a really kind of powerful world of branding but for him it's just looking after his friends and himself and having a bit of fun I don't think it really makes a big deal apart from anyone the front page of the papers again what do you think I mean he's saying I didn't realize and I don't know if this is true but he said his name Kanye means the only one I think is a no you like the one so he's not Thanks adjoin said and then choice did I touch some religious significance to or he's just. Being he used to be known as Kenya I think you tweeted that I said you know in advance he sees himself as the sort of only potent toll creative godly like being an asshole 5 publicly that he can use more courtly than me although he has argument is that if you're so many times in the Bible so it is because well but you know it's a branding thing it's nice in short it means it can be faked and Samantha. Can who can you waste on to you know he's gone on to the music for some of his production things before he's not the 1st guy to be Norden by you know a U.V. Tional of a name you've got people in the names no antes calls the same CICUTTO As no one to her calls shacking beyond C B So you know that that's him but interestingly although he's changed his Twitter. Name on it to the actual out remains can you waste and that might indicate that he's not going to keep it for that long and although somebody doesn't actually own the name at already. I think if you try to look at this logically he's just doing a bit of business isn't it he's got everyone talking about him because he changed the name is relative relatively famous and he's got a pretty famous partner is already one isn't he and we were helping him win just by blathering about and I think as you said before it's actually a money making opportunity for him because unlike a normal company if you change your name that's an expense you have to rebrand everything print everything change everything for him he can print and people will buy it and want to have the latest version of him on their chest or. He's actually making money already really making money well OK you explain how both of you how does he make money from changing his name so. Everything up to now has been Kanye and to all his friends have county T. Shirts he's not can you anymore he's near you soon everyone has to have the unity should have to buy new T. Shirts exactly that I'm not ready yet and you know Prince did it and he did it with the squiggle and the artist formerly known as and it is it was until it started to interrupt Princeton as a protest and as you know it was a market it was making and then protest with the record company at the time yeah but the thing is he can you waste looks at these icons and you know he wants to be the green can your waist and although you know he would like to be accused of coffee catting you know he does he looks at people I'm sure he lists Prince as one of the agree and this is a great thing and it is true you know why it's very catchy it's going to fit in a baseball cap better than can you waste and you know it's as you see it's something that he can change just no he's probably having Oh he was about it I was just thinking about some of the other artists we could call you know how he styles could become ha ha ha ha. Too much like a high listen to the you know you could have some real fun with it I think everybody's going to do that it's going to be watch for the new name a minute you know I don't know what mine could be could be really it could be it could be a P.L.E.O. Thing has been. But Adam does it take away from I mean a lot of people of change the names we were talking in the office are a little bit puffed. And you know Sean Combs is being is real name I think he's no brother love which you know just seems a bit silly and ridiculous but does it take away from the music you are seeing as a P.R. Stunt for con us but does it do anything to the music. No it does not change the music it's whole but it might change your perception of it as you listen to it I think the thing with Kenya is that a name change is his own brand for him because he is chaotic He said he's a. Wonderful artist living in the body of a kind of 17 year old still messing around with life and still trying to frame this one way and just another name change just another kind of tweets and strange kind of political alliances he's joining up these days it's all just part of the great big mess that surrounds himself and and it's putting seem to. Seem to kind of hold him up and keep him up really in the water with it because he still does good work the rest of it and it's better if we just assume it's a pop star to make more money and we were buying into by discussing it one of the people who changed the names we started we could play a game couldn't we even Calvin Harris that's not his real name is it that's right Adam Wiles isn't it who else is not the real name and why letter editor Cliff Richard as well and. John. Dre this was all pretty good in him it's sad but there is a reason but there's a reason for some of this as well because when you're a young actor or popstar and maybe you want to join it could be or one of these other organizations are even if you look online are so many other people that might share a similar name or it just might not sound sakes enough or you can't write it I mean it's good to write me you know with your make up or up but so they change it for for those reasons and you know it as you see can actually it works I mean there's there's also a source certainly the office bring more luck to you and here's N.P.R.'s always trying more successful beers you'll notice have tend to have one person's name so Bud stay away or join West but you'll find this can it was just really easy names to kind of feel close to you and feel like I was I'm just dealing with the person I'm I understand. That's the liberal. Branding you're naming something that could be in somebody's name it works the other way around works as well use it like. You know what brands drink is right to drink as Pepsi before Pepsi was invented it was brands drink. But that doesn't quite seem like the global kind of this is these are going to see what you having Pip say when you have in Cork you know that you think if you also think by the word yes it's a very positive word and so you automatically pisses in top positive frame of mind agree but he had to go still posted to the fort and he had he had Can Angie Yeah you can do it. As I wasn't at all teams are doing all the time you know and in terms of commercial gain I guess you know when I used it comes out and it's got a button on the caller but it was a button wasn't there before and everyone rushes I device is not new in that respect but either of the do you think it's you know it's something I don't know something he thinks quite strongly about or it's just a commercial operation is just a headline to get his new album released here we don't know what goes on in the site can you we say do you know we can speculate he might really really believe that you know he might just think yeah this is the new me it might have given him some positive vibes more positive vibes I don't really know but yeah it is probably is actually be cynical OK back I'd like to believe that he is seriously looking at it when branding and. It's a kind of it's always considered a bit of a dark art is broadly how it's at work but you know over the last 10 years well well branded companies have. 124 percent share price increase on to their shareholders as opposed to on brand it's coming in at 34 percent so this massive increase is a massive difference is branding can do and we take it very seriously as we work we can make a big difference to companies and so it's nice to see that he might be thinking about it but he might just be looking for a quick sale in a few examples at the door at the same time. Firstly I think that you're genuinely fascinating thank you very much the Demi's the journalist Bev lines and I'm Smith creative director at the gates to teaching ideas agency one set of wheels. To one lock that deals but this is no one who really really simple using cell wheelies special one for the makers of B.B.C.'s The Apprentice the range of cases to see places where ever you wheel and deal pick up your apprentice Guinan. The Apprentice Wednesday night at 9 on B.B.C. One Scotland it's a lot cheaper to change your name by deed poll to your current car's registration number says this text A then it is to get personalised number plates yours S V 58 N R U N embarrass. Me a very good thank you for these now we're going to talk about Europe's Gulf as a regain the Ryder Cup in the US they reach the required 14 half points after Italy's Francesco Molinari beat Phil Mickelson Golf National outside Paris Europe's RORY McILROY told the B.B.C. That winning the trophy demonstrated the team's Great Spirit we took a really tough loss in his own teen a couple years ago. You know where this European team of Firestone people question the effect. External to quality have we had. The best way to what are you serving was going to go there next week. It's a golf crowd and it seems that spirit in the European team was a pretty much by one thing a love in on their whatsapp group chat now we're joined by Katie Howell the C.E.O. Social media consultancy immediate future Michael McHugh and the assistant editor of bunkered magazine hold to both of you Hi Hi there John Katie 1st of all there's quite a lot made about team playing golf and this is the 1st time when the 1st time is the one the few days many of these golfers get the chance to play in a big team. And the story here is Evan Lee that they set up his whatsapp group and what became key in their communications before had to tell me about whatsapp and what they've done here so what's happened is that hate the most popular social media messaging platform 1500000000 users and something about 70000000 groups. It it's taken off as a communications method really from taking over S.M.S. You know text messaging because it's free and you just use your data to connect to someone else and it doesn't know what platform they're on whether they're using that Droid Google phone or if they're using an Apple i O S device it doesn't make any difference you can gather your friends around you into any kind of makeup of Greek that you wish Michael you tell me that these go for us then they usually used to play on their own and they and then they got this whatsapp group and they've actually said today I think or yesterday last night that is what it was absolutely key to them winning. Yeah you're right John I mean yes golf as with most and then the jewel sport most weeks the year these guys are playing for themselves and against one another but I don't come up very few events in golf you know then we are for one week every 2 years that got together and lost the gather and talk like you have to become a team you know you must you must unite and take on the opposition so yeah what's up I'm not sure the extent to which it's the course of today but look anything helps anything that makes them feel a little bit more united a little bit closer to one another and just able to relax and have fun a hockey team socialize what's going on all the weather and the bar all over their phones tends to be a productive and winning team I'm reading some of the quotes from Adelaide and Rudy Michael rife an example he's describing that the European teams leadership Katie as phenomenally the single night said you know the manager P.R. The leader of the team for creating the right environment in which perform there are all kind of backing each other up as John said it's sort of unusual for single players like that to come together does that team but they really seem to be Gene each other and like in each other. Kitty still with us yes yes art Yes Yes absolutely and I think that's the beauty of something like what's up is 2 things there's a feeling of surety because you lose your real fight but now you can hide behind. A fake alias be somebody your cult and the 2nd is of course it's not public so you can have those comforting sort of confidential conversations but most of those kind of conversations which is just a bit of banter and it's very natural to to use fear to use the recording system to put gifts on there it's very it's a very natural way of having a conversation and it makes it slightly different for say Facebook and Twitter which is more about putting your information out there and inviting all that's a should in a best drop your got your to ing and fro ing very quickly it builds their hats group quickly and brings those strong ties together really fast Michael what about the counter allegation which is along these lines that if you win or lose when you win your claim you got on really well together when you lose your claim you didn't get on well with each other that's why you lost whereas it's normally there you play. Yeah. I can see the point I don't necessarily agree with that because gold as a sport where there are not an incredible number of angels that can control whether or not you won or lose you can play fantastically well right or cup you can shoot a round of 6 of them under par and still lose because your opponent has been you know the over the course of the the much you know the weather complete are a lucky Bones' a lucky break a lease things going to supply a so committed to the I think is an important element I think it's important that people get on in the team environment I think it's working just have to vent so they then not. Necessarily the be all and end all it's funny that I'm just reading again other comments New York Times caught in Christ saying old feelings haunted Americans they just were in a band of brothers she was saying you know it did they just didn't come together the heart of the Americans trying to manufacture a connection the more spectacularly they failed I mean I don't know if they were using social media to back each other up or to keep this thing going do you think they were to give the the Dead's the you know it may have sort of helped them a little bit seem to have lead opinions cut back think it's I suspect you know social media would not be a panacea I think if they're not connected table but what what that does is amplify already that camaraderie it amplifies the center of beta allows a little bit of joking a mocking about alongside of it brings up if the team is not a team to begin with It'll be stilted and a bit awkward Katie I mean the beauty of what's up is that it is becoming this little out isn't it that grandparents can talk to grandchildren it's encrypted it's easy to use it's it's growing How big is it compared to Facebook and Instagram and water what is it strength. It's not bigger than Facebook or Instagram but it is much more conversational that's its strength so as opposed to something like Facebook you can create smaller groups so you could have a conversation with your grand kids which is maybe different from the gang that you play bridge ways which you can also have a conversation with and when you bear in mind demographically while it's still predominantly being used by the sort of 25 to 40 year olds the 45 to 54 year olds we have 15 percent to them using whatsapp is the convenience of chatting quite quickly in a in a text fashion really but also keeping all your messages your mom place and I think that makes a difference so I was going to ask that other absolute There are a I probably only know of this one because I happen to have on my phone and like you say the Crips have been creative and events on going are you know you're planning a holiday with friends are going to think are alternatives available as we see a lot in the B.B.C. There are they have not taken off what was really the 1st install remark ship back in the old days when we used to pay a set S.M.S. Message we used to drive your text messages and it kind of got doctored by everyone there reason Facebook Messenger which competes fairly much on a similar level but of course means that you have to be part of Facebook in order to be face or Facebook Messenger face one has kind of separated itself a little bit feeling a little bit more not stick but that might not be forever because one of the treats the wonderful things about whatsapp is there's no advertising on it but that's for now you know Michael I'm kind of slightly staggered that remark Roy didn't use it at all until I think it was Friday. Yeah you know that you know I don't up I hear them say that I have my suspicions as to whether or not that's true. You know what he's. A human this young guy and you know he doesn't state was a person that's going to get away really with a yes and what's up to communicate especially given that you travel so much and he's away from the woman this plane so often for so many weeks of the year are so simple because if I give it to another convening as the amazed force they used walks up again I simply can't see them know before you go what have been the great examples of teams bonding in the right a cup but it's worked. They tend to be for the most part European and ice hard to finger on exactly as I think it was but I hope so you dip into our and it's early days being quite small to her and the players generally being the same guys we can be competing against one another and striking up a good relationship that was very sociable 2 or it is a P.G. Or 2 has a lot more C.D.'s I guess and the incredible sums of money to play for and there is a single mindedness of the people who competes on it it's not to say that they're not randomly by any stretch the imagination you know they are that a nice bunch of people but there's a different vibe but I think you're on the P.G.A. Tour for the majority of Americans K.T. I was just wondering you know that we're talking about what's up and how it's more sociable it's more conversational You can create these we groups we're very used to and people in the public eye tweeting a lot you know you can follow certain people everybody sees those conversations they will come a time and Whatsapp is open or somehow able to access it even a French request on Facebook or example and we could be part of the the right a Cup team banter Well you can do that now is just how open they're going to be you know the political question so as you know the facts and that the evidence but there are plenty of businesses that do not make themselves available on whatsapp So there is an opportunity whether or not it's a not for us think that people want to do you are I don't know yet and before we go we have to mention this video of a moaner in Fleetwood Michael just explained yet what they're doing. So obviously and says Come on out he struck up a tremendous partnership that I thought winning all 4 of the much isn't what you appear together. On extremely well off the course told me wife was formerly I think this goes it in. Your. The terror. If you like the nickname the been given was Molly but that's a plastic portmanteau Yeah because of the whole month that. They decided to. Appear we think up next we're not alone and this morning with the title cut as I said between them so fantastic stuff and another example of just how closely born that and. European team has been and continues to be great to talk to you thank you Michael McHugh and Katie how B.B.C. Radio Scotland loads of text today loads and loads thank you for all these text let's try to wade through some of them before we go well this one here sing This is from Bill saying Elvis was his real name contrary to what you want to be guess it's actually me bill that said I said Elvis Costello he was Declan at that clinic Patrick McManus here during the Sparks is our IP Charles has never yet same from all of us lots of the tips on the car payment then the H.M.O.'s he takes the view 80 off before the bounce is paid out of the revenue and subject to tax then I the government gets half Yep and Hutch in Aberdeen say in the bin it comes to service charge you can ask to not to pay it just refuse to pay it and you can then pass on to the staff and I was in charge thanks to coming up here on B.B.C. Radio Scotland Gillian Russell personal best. B.B.C. Radio Scotland very good. Work or not. So he's guilty of putting things off I'm Julian Russell and in today's press not biased we're aiming to improve on our progress to nation and to the summit of certainly knows all about it he's recently written about how progressive nation was the BEEN of his life. Oh it was a nightmare going for an addition for a T.V. Program when I was in my teens and I got a call back by put off learning the script so I didn't know as well as I wanted to and I made a little demo CD and when I was 1819 and I took it to a club and someone said all of you finished that will be able to get you. Use it festival for this kind of music and I didn't I didn't put my head though I had to study my degree over 5 years instead of over 4 years but the main thing was the creative element I always wanted to be a writer I wanted to write more than I that I wrote very sporadically and I thought that I had to do it in bag long stretches. Which segues into part of my method which is to take something small like before I was able to write 2 or 3 hours a day I 1st got the discipline of writing for half an hour a day and I did that for about 6 or 8 months before. Until it became normal for me before I before I bumped. The sense to me like the edition or the demo CD that they were potentially quite big things that you were procrastinating about because they were things that could have impacted you your future life direction or could be you know whatever it was generally big stuff or did you procrastinate about small everyday stuff as well oh yes replying to emails even Facebook messages which are a little bit more formal the more an oral there was around something the bigger it looked the. Further you go away from the task the more thought well of no reply to that bridge is going to look silly so you call the pressure on yourself so that almost gets worse doesn't it the more you leave it I can think about that my own life if I'm procrastinating about I don't know starting out a bunch of holiday photos yeah I'll do that tomorrow or next week or whatever and actually as time goes on it gets bigger and worse it's sort of true and then sometimes you just do it and it takes 5 minutes and you go oh about when you've been hiding in over my head for so long. So just why things are psychologist Dr question Miller says there are lots of reasons we can put things off because we find them to heart you know the feeling of being overwhelmed and you just don't know where to start or it could be that the task that you're trying to do is actually quite unpleasant so you don't really have any motivation to do it whatsoever are just plain dull I think sometimes for things off definitely yes so if things are boring then obviously you have to sort of summon together even more energy and even more motivation to actually get on with it so procrastination can be linked to a number of personality traits so things like being a perfectionist I don't know how many people can associate with that but you know if you're more prone to wanting things to be done perfectly then you're more likely to try and put things off because it's harder obviously to do things perfectly and you're searching for the right moment when it will be exactly that's exactly Julian So it's not only that you want the task to be done perfectly but you want the situation to be perfect as well so you're looking for the right time you know when you're in the perfect situation be it if you want to have a conversation or you you know you have to have an unpleasant conversation with someone or be it you need to sit down and do that bit of. Or car that that task for work you kind of put off oh I need to be in that perfect situation before I can even do it really from a sort of physiological point of view I'm trying to say inside on our brains and understand what's going on it almost sounds like there's the 2 parts of our brain battling you know this is it almost feels like there's a part of your brain that knows you need to do that things specially that some of it has to be done yes there's the other part of your brain maybe the not to parsing it off and it's like that in conflict Yes Well that is part of it is that procrastination is where you actually actively you know you put effort into putting off what you know you should do if you put all that effort into the make up that's what you get is about doing it. Yes So in terms of our actual brains it has been linked to procrastination has been linked to the hyper soundness So that part of the brain that is mostly responsible for emotion so it is linked to self-control if you are very impulsive if you are not great at self-control and not create sort of controlling these emotions then you're more likely to craft an 8 because you don't sort of have that sort of internal. What shall we say the internal discipline to actually sit down and get on with what we need to do so there can actually be some sort of genetic influence as well because the structure of the brain and the connections and parts of the brain are slightly different in those who are more prone to procrastination than those who are less prone to it well I was going to ask if it was innate or learned genetic then going on anyway yes and I think I mean obviously there's the actual biology part of it but you have to remember as well that lots of personality traits are inherited as well so thing . Things like if you're you know perfectionist tendencies or impulsivity conscientiousness even these are all things that we tend to inherit from our parents and there's also been a link as well between procrastination and some mental health outcomes as well which again is something that is strongly linked or can be linked to genetics as well so it's kind of almost like there's a lot of different ways that we can inherit this tendency from our parents. Well you mentioned mental health things there in terms of the impact that it might have on us if we are a chronic procrastinator cannot have quite a major impact on our sort of health and happiness Yes definitely and unfortunately it can be a bit of a be enforcing cycle you know we think I should have done that and then you start to feel more negative about it and you can also sort of create more and more barriers to it as well and kind of get into the mindset of I can actually do this so it becomes a bit of a negative spiral and obviously the more negative emotions you have associated with whatever you know whatever the task is the more excuses you find and the harder it is to actually get this done but it is also linked as well to anxiety as well so if you have an anxiety about doing a task and then you put off doing it then you tend to become more anxious about it you know the closer the deadline comes or or even if you've not got a set deadline just the fact that you're not doing what you're meant to be doing can cause anxiety and again it's very easy for this all to spiral. Of confidence and self belief and I think it ties into for a lot of people sort of a level anxiety were they find life quite difficult to deal with in general and they feel that extra pressure of doing this task might tip them over into somewhere where they're uncomfortable but I. Then to fight 5 mean thinking patterns that really contribute to procrastination one is a sort of all or nothing thinking which is if I can't do it all then there's no point in doing it at all Another one is perfectionism like not being able to meet your own standards being afraid that it won't be good enough for you I think a lot of people identify with then we give ourselves reasons to believe that there's no point or no one will read any Anyway all sorts of reasons we think we convince yourself that there's no point to doing anything and another one that's a really big one edge seeing things as things to be done rather than things to do so you don't enjoy anything you don't see a because all I get to read a book you think when can I get this finished so I can move on to the other one is something that's another thing I do less you know most yes and that makes it less doesn't absolutely You turn things that should otherwise be pleasurable into a chore and finally just sometimes are just moods or energy or solo and we feel like we do feel like of course often if we can commit to doing something for 5 minutes we get in the mood and then we do feel like well all the time it's hard to get over those initial humps I'm not doing here just and I think lots of people be not recognizing a lot of that and I mean in terms of those with the kind of reasons that you procrastinated and you said you procrastinated about big stuff small stuff everything what was the impact on your life it goes so much further than just not being able to do things that you want to do it's like you can't enjoy leisure time if you go to the park you can enjoy it because you're thinking of all the things you should be doing or should have done already being a chronic procrastinator has far reaching effects on every element of someone's life and it's really undermined someone's self esteem it undermines their confidence in ourselves and our sense of our own value that we can discipline our so. Selves to do the things that we really want to do. Well some of us even struggle to do the stuff we actually know is good for us like things to do with our health and our fitness but why is my name stuck to fuchsia survival and I'm a reader in the Department of Psychology at the University of Sheffield most of the research that I've conducted over the past 18 years suggests that it's chronic procrastination that is mainly responsible for some of the effects that we see of procrastination on health this is because when people chronically procrastinate their chronically putting off these health behaviors that are important for their health they may be putting off stopping smoking they may be putting off getting into healthy exercise routine or changing their diet a healthier one and if you're a chronic procrastinator then you are more than likely procrastinating on engaging in these types of health protective behaviors on a fairly regular basis which means that over time your risk is certainly increased some of the research I've done support system idea and one study we looked at was a sample of people who suffer a port having hypertension high blood pressure cardiovascular disease and then we compared them to another group of individuals who had no signs of any types of chronic health problems and I compared them on their levels of sort of trait or chronic procrastination and not surprisingly those who self reported having poor heart health scored significantly higher on the measure of chronic procrastination I think what was more telling in this particular study too is that this was after controlling for a number of other personality factors and so she demographic factors that might explain why somebody would have poor heart health. So that's one route to. Bad health from being a chronic cross nater the other has to do with stress we know that chronic across the nation is associate with higher levels of stress and we also know that stress puts people at greater risk especially when it's chronic for a number of problems actually with dysregulation of the immune system and the inflammatory systems in the body and this can lead to greater vulnerability for illness it can exacerbate any preexisting inflammatory conditions with the individual and of course high levels of stress are related to poor sleep patterns and we've also shown this in some very research to that chronic across neighbors tend to have a core of quality X. So why do people put off these important health behaviors specially when we know that the good for our health I think the key comes down to why people put off any type of task what we know is that people procrastinate on tasks that they find unpleasant or aversive or challenging perhaps to theirs their sense of confidence or their self-esteem and so you think about the effort that's involved in getting into regular exercise routine compared to just sitting back in the SO fired and watching television or are watching Netflix so there's an immediate payoff for engaging in unhealthy behaviors and procrastinators are tend to be prone to be tempted by nice types of rewards that they can get immediately versus the rewards that you get after putting a lot of effort into healthy behaviors which you only see over a long period of time so I think that's one of the main reasons is that there's not an immediate reward for an gauging in these healthy behaviors but there is certainly some immediate rewards for it not. On this week's question of a system we're trying to get to the bottom of why be procrastinate even with the big stuff in life here's Christine Miller again. I think possibly this would just be like he said almost a sense of being overly. You know this big mountain head of you and you think how on earth am I going to address this you know where am I even going to start so in a way often that's when people actually do the smaller tasks so there's almost the sort of displacement activities you know instead of getting started on this big work project you may be so you emails or you. You know start taping the office or. You know things that are easier to achieve in the short term so people are more likely to do them rather than perhaps the big project that they should be doing and you still feel like you do something so exactly not being exactly Yes and it is sort of that reinforcement that OK I can feel positive about myself because I am getting some tasks done despite the fact that you know the big task that you actually need to get done isn't thinking back to childhood. Or those of us that are paid and. Why do we leave homework until the last over the holidays Yes that is actually a common thing that comes off isn't it and I think partly like we've said is the fact that it's generally a pretty unpleasant task it's not something that we want to do there are so many other much more appealing things that we would rather be doing in our holidays but as well there is there is sort of the idea that sometimes if we leave things to the last minute it gives us that motivation and the need to do it you know all of a sudden you don't have any option but to do the task so I think some people almost need that motivation and that sort of. What should we say that impetus. You know you the adrenaline starts growing and you sort of it helps with that direct focus that you need to be able to just sit down and get on with the task so for some people that that actually works for them well I was thinking about that we were talking about it in the office and some people seem to almost enjoy the bars you might get from procrastinating or leaving things for last minute I'm thinking journalists broadcasters Yes So to what extent can it be a positive things as you mentioned motivation there it's almost that kick up the backside that's it to give you focus that say and I think. Funnily enough I do have quite a lot of students who say that as well you know they they almost you know you give them a task a week ahead and they always leave it to the last minute because that is the only way that they can get it done. We're talking with students Pamela Daugherty from Edmond university recognizes the problem some of them have with procrastination she's been telling Luke Aqualina about the work she's doing to help them get the job done the reason people are procrastinating is the task that they need to do is difficult mentally and it's common that students would rather the difficult task off in favor of something that's either more pleasurable or just easier so procrastination might not necessarily be surfing the web or social media or something might just be doing a lower priority task such as making a revision timetable or organizing your notes rather than doing the difficult task of learning something. One of the common suggestions I give to students is think about using an app or blocking software that you can take so you can concentrate and use your use your laptop for studying only with accessing the web for a certain amount of time one I'm a big fan of which I've used previously when I was studying the Pomodoro Technique which is you set yourself a timer for 25 minutes and during that time you have to be completely on task and one of the 25 minutes are up you allow yourself 5 minutes breaks of get yourself a cup of tea surf the web but you must be completely focused on the task the 25 minutes and the time remind you that you can't get yourself distracted the tires are concentrating when I used it for example I used the timer on my 14 ordinally And you know when you get distracted did you pick up your phone of the even thinking right but my the timer was still there that's OK I know I can. Check out at the go before because the time Earth Dylan and is there any other techniques that you might suggest if you tend to be distracted from studying by doing your house work for example of your going to making yourself some snacks remove those possibilities or go and study somewhere else in the coffee shop or the library where you can't go and do your housework or if you buy making cups of tea too often get yourself a flask and get your tea ready before you sit down and start. So it was interesting you said that you could consider creating a study timetable procrastinator Yeah because that's something I think a lot of people would consider being very prepared and being sort of on top of your you're studying and I find that really interesting is that something that's common Yes so that I would differentiate between things that are useful to do like organize yourself in order to be able to gnaw how to get your vision effective and then where the balances so at what stage does it become just a procrastination technique like going through in color coding or you're not for example is that helping you organize your thoughts better or is it just an avoidance tactic just becoming like coloring in. And have you ever had students that have come to you with the difficulties of procrastinating and it's become more of an issue then is almost dealable with for them yes that has happened in the past and at that stage it becomes a self worth thing almost it can lead to feelings of anxiety and so on when you think you think it's our innate human feeling that you're procrastinating that leads to very negative thoughts what I would say to that is that it is normal is that it's a human trait that's been recorded all through history and it isn't something that has a personality defect somehow there's a study that shows that South compassion can reduce the amount that you procrastinate so if you forgive yourself for an episode of procrastination you're less likely to procrastinate in the future so if you get het up and start worrying about it too much it can actually make it worse absolutely you're feeling you're a terrible person this is a feeling of yourself that can that that it's not can only make it work. And I'm. Message seems to be that we shouldn't be too hard on ourselves I passed a nation just handed to me 10 things and for himself I fatally go on to be the year of just choosing something small and doing that until it was a habit and then once it was a habit I didn't need well Powar to do it anymore whether it was flossing weight teeth every day or spending my tween 1st started with 20 minutes then 30 minutes of write saying I built and became part of my my dates the routine and then you can move on to adding something else to your list of things that you'd like to do daily Once that happens look 10 The problem is trying to change everything at once you know we're expecting Americal and it just doesn't happen like that look at nature you can't water a tree more to get it to grow faster it will reach the limit of how fast it will grow and we need to treat ourselves kindly and you know as part of nature the same way that everything in nature happens gradually and it's one time take her realistic assessment of our expectations of ourselves see what we can actually genuinely manage to get a little bit better over every day because a little bit better every day over a stretch of time as a lot. I wanted to I mean you alluded to there that you used to have some tools that you need to use to to to keep you on track I was wondering if procrastination is something that that we can fix or if we constantly have to work at it It's not have been cured I think that you can accept a certain amount of procrastination as a part of life unless you just happen to be one of those people who just gets up and does things that was the difficulty that I phoned everyone I knew that was really really productive and just whenever they thought of someone just dead or they were always like that and everyone that I knew that was a prosecutor was always like that so I don't want to accept that that was just my faith I wanted to believe that I could improve and I think people should focus on being cured I think we should focus on getting a little bit better every day because though keep their spirits high. Well that's how Antony started to master his transformation but what about the rest of us Here's Christie again with the way to treat procrastination almost does depend a little bit on why you're doing it so for example if it is a case that you are just feeling overwhelmed and you just think I don't I don't know where to start so then you you know you go off and do something else setting the small goals like like we said earlier that is often a great way to get started so even in terms of saying right I'm going to sit and work on this for 5 minutes you know it's a very small goal is very doable but you know you switch off distractions and you can feel like you've achieved something so even if it's just a case of switching on the computer you know getting your documents sorted at least you feel that you've started something you you know you've made that 1st step and then you go on to a 2nd step So again just very very small goals so be it either you know I'm going to write some headings down or be it I'm going to work on this for 5 minutes just having small goals is great to just get you started and make you start to feel a bit more. Positive about yourself you know in terms of yes I've actually achieved something but also in terms of the goal and feeling like right I have actually made me to start on this if the concern is more that you want this task to be done perfectly and you're not happy unless it is then. The thing is you think well if you don't even get it started then you cannot cheat anything so strive for completion not perfection so you know it's better to have something that's done rather than something that's not done. You know so that maybe could bring down your goals a little bit and again you can always come back to it and you can work on making it more perfect over time but the main thing is that you have something to begin with and then it can always be refined and perfect later on at least of it started it's not there at the back of your head exact little voice always going on Exactly yeah and you have something that you can then work on and and again you can just feel a bit more positive about it and think well yes I have done something and I think a lot of us maybe as well when we're trying to do a bit of work you write something and then you think oh no that's not right and then you redo it and you read it and redo it and then you feel like oh I thought she had done a thing I've spent all morning on this and I've actually not achieved anything but actually factor that into your goal you know this is a process that your brain has to go through it has to try and organize it has to try and understand and it has to try and make sense of what you're doing so factor that time in and say well that's OK You know you need to have this figuring out time you need to have this time to allow for setbacks So don't see that as wasted time see that is actually productive time and that's part that's a step on your journey to being completed one of the best things to as chunk the go into don't into something that's measurable because it's a big nebulous and big thing who knows when that begins who knows when it comes so . One thing to do is just to agree to spend 20 minutes on A and if you can't do it today then schedule and tomorrow if you tend to avoid things like Ping bells or General Administration stuff you schedule 20 minutes a day to deal with that you put everything in a box and you deal you give yourself 20 minutes a day permission to work your way through that box same thing if you want to take up in an instrument start with 20 minutes do that for 3 weeks see if you can do it for 3 weeks with messing at the once you've completed once it's locked and you can bump it up you can you can make it a little bit more so the thing is to give us ourselves clearer bone trees draw a bar around the task that makes it very well defined and measure of ball so that you know when you've done a and that could be an amount of time or if it's say something like writing it could be a number of words but it shouldn't be open ended because we run away from that last 2 scary. Thing. As someone who puts a hand up to procrastinate ing about certain jobs what have I learned today number one strive for completion not perfection. To give yourself clear boundaries 3 Set small goals in order to get started in the 1st place number 4 break the task down into manageable bite size chunks and number 5 go easy on yourself Self compassion can actually reduce procrastination and that's the one I read. Was. On digital media matey $2.00 to $95.00 and each one only dealing with B.B.C. Radio sky. News and 2 o'clock with Nina Spence the chancellor Philip Hammond has joined senior cabinet ministers who have been urging the conservatives to back to resume his attempt to get the brakes it that's best for Britain in his speech to the party's conference in Birmingham he predicted the prime minister would secure a deal that would boost the.