臺灣博碩士論文加值系統

拖延是個普遍且會造成負面影響的問題，為了解決拖延的問題，坊間書籍提供多種自救解方，其中常見的方法中，就常包含了拆分任務、設立子目標、設定明確執行步驟的時間、想像從事任務的過程這類的做法，本研究將這些方法統稱為「具體思考」。依據理論，這些具體思考可能有效的改善拖延的問題，然而目前實證證據仍不多，僅有少數實驗提出支持的證據，多以實驗室中人為指定的目標任務來檢測其效果，少有研究以個人真實日常生活中或學業任務之拖延情形，來檢測具體思考是否能有具生態效度的改善，甚至也有些研究結果不支持具體思考可以改善拖延行為。此外，過去研究多以個人整體性的主觀拖延量表之分數作為改善拖延的檢測指標，然而拖延可能依時間和情境有所改變，卻少有研究以目標任務的主觀拖延感受和拖延行為，作為改善拖延的指標檢測。因此，本研究欲驗證具體思考是否能改善個人日常或學業任務上的拖延感受和行為。我們設計了一個線上實驗讓參與者自選一個個人的大型任務，比較經具體思考練習後的參與者，是否會減少拖延行為和感受。本研究以未在預計開始時間開始從事任務的「延遲開始」行為，和未在預計完成時間完成任務的「延遲完成」行為，分別作為兩種拖延行為的指標；另量測「自覺在目標任務上拖延的程度」作為主觀拖延感受的指標。本研究也探討主觀拖延感受與客觀拖延行為之間的關係。研究的結果並未發現具體思考可顯著改善拖延感受和行為的證據，我們認為可能是因為實驗設計上的限制以致於沒有足夠的檢定力來呈現具體思考可改善拖延，我們並提出未來研究可再調整實驗設計的方向，以利更有效的驗證其效果。我們也認為在生活中的應用上，欲解決拖延的問題時，可能除了如以往研究著重的，可讓人們提早完成任務外，也應讓人減少預計和實際開始從事任務的時間差距，及提早開始從事任務，或可有更佳的改善拖延的效果。

Procrastination is a common problem that can have negative impact on our daily lives . A variety of self help solutions have been proposed to solve the problem of procrastination , including breaking task s into small pieces, setting sub-goals, scheduling specific steps of goals, imagining the process e s of executing the tasks , etc. In the present study, this group of method s was referred to as “concrete thinking”. To date , whether concrete thinking can actually reduce procrastination is still unclear . Few studies have examined its effects on personal daily or academic tasks. Secondly, few studies utilized objective procrastination behavior and subjective procrastination feeling on a target task as the indicators of intervention. Therefore, we designed an online experiment to examine whether concrete thinking can reduce procrastination behaviors (delayed start/completion time) and perceived procrastination feeling on personal tasks. Moreover, the study also explored the relation between subjective procrastination feeling and objective procrastination behavior. Our results did not show any difference of time points (i.e., expected/actual start/completion time) and perceived feeling between experimental group and control group, suggesting that concrete thinking could not reduce the procrastination behaviors and feeling . Considering the limitation of the present study, future studies should modify the experimental design and verify the effect further. We also found the correlation between perceived procrastination feeling on the target task and delayed /actual start time. Thus, how to make people start performing tasks at the scheduled time or even earlier is also an important issue to solve the problem of procrastination.

第一章、 緒論 1
第一節、 研究動機與研究目的 1
第二節、 名詞釋義 3
第二章、 文獻探討 5
第一節、 拖延的定義與量測 5
第二節、 具體思考可有效幫助目標任務達成的文獻回顧 7
一、 拆分任務與設立子目標 7
二、 設定明確執行步驟的時間 8
三、 預想如何從事任務 10
四、 想像任務從事的過程 10
第三節、 具體思考無法有效改善拖延行為的文獻回顧 12
第四節、 研究目的與假設 16
第三章、 研究方法 19
第一節、 實驗參與者 19
第二節、 實驗設計 19
第三節、 實驗材料 20
第四節、 實驗流程 21
第五節、 資料分析方法 24
第四章、 研究結果 26
第一節、 具體思考對改善目標任務的拖延行為效果 26
一、 組別對任務特性的評分 26
二、 組別對預計時間的自我效能感 27
三、 具體思考對客觀拖延行為的影響 28
第二節、 具體思考對改善目標任務上的拖延感受效果 31
第三節、 主觀拖延感受與客觀拖延行為的相互關係 32
第四節、 其他研究發現 35
一、 有無具體思考對從事任務的時間長度的影響 35
二、 組別對遲交人數比例的影響 38
三、 預計、實際與過去時間上的相互關係 38
四、 對於具體思考的使用意願 39
五、 容易拖延的任務類型以及拖延的原因和後果 39
第五章、 討論 43
第一節、 研究摘述 43
第二節、 研究結果討論 46
一、 具體思考對於改善客觀拖延行為的成效討論 46
二、 主觀拖延感受與客觀拖延行為之間的相互關係 48
三、其他可改善拖延問題的策略探討 50
第三節、 研究限制與建議 50
一、 參與者人數不足 50
二、 參與者使用具體思考方式之差異 51
三、 問卷題意不清導致參與者理解有所落差 51
四、 無法得知參與者未完成任務的實際完成時間 54
第四節、 研究總結 55
參考文獻 56
附錄 64
附錄一、 實驗結果的附表 64
附錄二、 研究參與知情同意書 66
附錄三、 實驗流程簡介 68
附錄四、 實驗組實驗前問卷 69
附錄五、 標準控制組實驗前問卷 72
附錄六、 簡單控制組實驗前問卷 74
附錄七、 實驗組實驗後問卷 75
附錄八、 標準控制組實驗後問卷 80
附錄九、 簡單控制組實驗後問卷 85

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