{"id":6868,"date":"2020-08-03T14:03:56","date_gmt":"2020-08-03T11:03:56","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=6868"},"modified":"2020-08-04T21:09:42","modified_gmt":"2020-08-04T18:09:42","slug":"ertelemenin-mekanizmasi","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/ertelemenin-mekanizmasi\/","title":{"rendered":"ERTELEMEN\u0130N MEKAN\u0130ZMASI"},"content":{"rendered":"\n<p>Ki\u015filerin g\u00fcnl\u00fck ya\u015fant\u0131lar\u0131nda s\u0131kl\u0131kla sergiledikleri bir\ndavran\u0131\u015f olan erteleme, belirli bir zamanda yap\u0131lmas\u0131 planlanan i\u015flerin\nsebepsiz yere geciktirilmesidir. Geciktirilen i\u015fler pek \u00e7ok durumda \u00e7al\u0131\u015fan\ntaraf\u0131ndan \u00e7e\u015fitli bahanelerle \u00f6nemsiz olarak g\u00f6r\u00fclmekte veya belirli bir\nnedene ba\u011fl\u0131 olarak ya son anda yap\u0131lmakta veya hi\u00e7 yap\u0131lmamaktad\u0131r. \u0130\u015flerin\nson anda yap\u0131lmas\u0131 da erteleme davran\u0131\u015f\u0131 kapsam\u0131nda de\u011ferlendirilmektedir.<sup>(1)\n<\/sup><\/p>\n\n\n\n<p>RL Strub taraf\u0131ndan yap\u0131lan ara\u015ft\u0131rma, ertelemeyi beyindeki,\n\u00f6zellikle frontal lobdaki fiziksel bozukluklara ve lezyonlara ba\u011flar &#8211;\n\u00f6zellikle globus pallidustaki bilateral hemisfer. Frontal lobun prefrontal\nkorteksi (PFC) bili\u015fsel s\u00fcre\u00e7leri kontrol eder. \u0130\u015flevlerinin \u00e7o\u011fu g\u00fcnl\u00fck\nya\u015famda rutin olarak kullan\u0131l\u0131r (yani yarg\u0131lama, planlama, ele\u015ftirel d\u00fc\u015f\u00fcnme,\nempati, dikkat s\u00fcresi, organizasyon vb.). Beynin en geli\u015fmi\u015f k\u0131sm\u0131 olarak PFC,\nsosyal alanda gerekli davran\u0131\u015flardan sorumludur ve sonu\u00e7 olarak ki\u015filiklerimizi\netkiler. Bireyin hedeflere ula\u015fma kapasitesi, olgun ve etkili bir ki\u015fili\u011fin\n\u00f6nemli bir y\u00f6n\u00fc olarak kabul edilir. Sosyal bir kongre ya da bir k\u00fclt\u00fcr \u00fcr\u00fcn\u00fc\nde\u011fildir. PFC&#8217;nin \u00f6nemi g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, bir i\u015flev bozuklu\u011fu\norganizasyon, erteleme, karar, dikkat s\u00fcresi ve dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 ile ilgili\nsorunlara neden olabilir. PFC beynin limbik ve duyusal k\u0131s\u0131mlar\u0131na sinyaller\ng\u00f6nderir. Bir ki\u015finin odaklanmas\u0131 gerekti\u011finde, PFC di\u011fer beyin b\u00f6lgelerinden\nrahats\u0131z edici girdiyi azalt\u0131r. Bu nedenle, PFC ile ilgili bir sorun varsa, bu i\u015fte\nfiltre mekanizmas\u0131 yoktur. PFC&#8217;nin yetersizli\u011fi \u201cDikkat Eksikli\u011fi Bozuklu\u011fu\u201dnda\nyayg\u0131nd\u0131r. Frontal lobun davran\u0131\u015fsal y\u00f6nleri beynin g\u00fcnden g\u00fcne i\u015fleyi\u015fte\nkritik \u00f6neme sahiptir ve bu \u00f6zelliklerin bollu\u011fu, zaman\u0131n herhangi bir\nnoktas\u0131nda m\u00fckemmel bir \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131n olas\u0131 g\u00f6r\u00fcnmemesini sa\u011flar. Daha\nhafif bir notta PFC erteleyiciye erteleme i\u00e7in bilimsel olarak me\u015fru bir bahane\nsunar.<sup>(2) <\/sup>&nbsp;<\/p>\n\n\n\n<p>Erteleme olay\u0131n\u0131n ba\u015flang\u0131c\u0131nda beynimizin iki b\u00f6l\u00fcm\u00fc\naras\u0131nda bir m\u00fccadele ba\u015flar. Bunlardan biri limbik sistem, di\u011feri ise\nprefrontal kortekstir. Limbik sistem bask\u0131n geldi\u011finde e\u011fer m\u00fcmk\u00fcnse s\u0131k\u0131c\u0131 i\u015f\nertelenir. Mevcut durumlara otomatik duygusal tepkiler vermemizi sa\u011flayan beyin\nb\u00f6lgemiz amigdalad\u0131r. Amigdala, bir g\u00fc\u00e7l\u00fckle kar\u015f\u0131la\u015ft\u0131\u011f\u0131nda \u201cka\u00e7 (vazge\u00e7) ya\nda sava\u015f (dayan)\u201d tepkisini verir. Asl\u0131nda bunlar\u0131n her ikisi de ertelemeye\nneden olabilir. \u00c7\u00fcnk\u00fc beynimiz bizi olumsuz duygu ihtimalinden korumak \u00fczere\ngeli\u015fmi\u015ftir. \u00d6rne\u011fin norepinefrin (noradrenalin) kimyasal\u0131 y\u00fckseldi\u011finde korku\nve endi\u015fe duygular\u0131 artar ama hemen ard\u0131ndan&nbsp;\nadrenalin sahneye \u00e7\u0131karak, senaryoyu tamamen de\u011fi\u015ftirir.<sup>(3)<\/sup> <\/p>\n\n\n\n<p>Yap\u0131lan ara\u015ft\u0131rmalarda psikolojik olarak ertelemenin 2 fonksiyonu oldu\u011funu ortaya koymu\u015ftur. I-fonksiyonunun bilgi yorumlamas\u0131n\u0131n ve davran\u0131\u015f de\u011fi\u015fikli\u011finin \u00f6nemi, ertelemenin kendi kendini sabote etme ve karar verme bile\u015fenlerinde g\u00f6sterilebilir. \u0130kinci erteleme fonksiyonu; karar, \u00e7at\u0131\u015fmalar ve se\u00e7imlerle u\u011fra\u015f\u0131rken bir karar\u0131n ertelenmesidir. Bu fonksiyonda karar verme ertelemesi y\u00fcksek olan insanlar, karar verme konusunda daha uzun zaman alma konusunda m\u00fckemmeliyet\u00e7ilik e\u011filimleri sergilerler.<\/p>\n\n\n\n<ul class=\"wp-container-2 wp-block-gallery-1 wp-block-gallery columns-1 is-cropped\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-1024x576.jpeg\" alt=\"\" data-id=\"6871\" data-link=\"https:\/\/blog.ulubat.org\/?attachment_id=6871\" class=\"wp-image-6871\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/1_Kstl-H_FgEMpkQGccA5Khg.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul>\n\n\n\n<p>Peki biz erteleme hakk\u0131ndaki mekanizmalar\u0131 ve fonksiyonlar\u0131\nkendi yarar\u0131m\u0131za \u00e7evirebilir miyiz? <\/p>\n\n\n\n<p>Bu konuda bir\u00e7ok y\u00f6ntem mevcut. Ben kendi hayat\u0131mda\nkulland\u0131\u011f\u0131m birka\u00e7 y\u00f6ntemden bahsetmek istiyorum.<\/p>\n\n\n\n<p>Erteleme davran\u0131\u015f\u0131m\u0131n fark\u0131na vard\u0131\u011f\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey \u201cBu\ni\u015fi yapmak ne kadar vaktimi alacak?\u201d sorusunu soruyorum kendime. Burada \u201c2\nkural\u0131n\u0131\u201d kullan\u0131yorum. E\u011fer 2 daikikam\u0131 alacak bir i\u015f ise bu i\u015f akl\u0131ma\ngeldi\u011finde o an onu yap\u0131yorum ki bu i\u015fi d\u00fc\u015f\u00fcnerek yapma s\u00fcremden daha fazla\nvakit kaybetmeyeyim. 2 kural\u0131n\u0131n ikinci par\u00e7as\u0131ndaysa e\u011fer bir al\u0131\u015fkanl\u0131k kazanmaya\n\u00e7al\u0131\u015f\u0131yorsam bu al\u0131\u015fkanl\u0131\u011f\u0131m i\u00e7in 2 g\u00fcn \u00fcst \u00fcste ara vermiyorum.<\/p>\n\n\n\n<p>Ba\u015fka bir y\u00f6ntemse <em>Eisenhower Matrisi.<\/em> Bu y\u00f6ntem zaman\u0131 nas\u0131l y\u00f6netece\u011fimiz ve hangi i\u015flere \u00f6ncelik vermemiz gerekti\u011fine daha h\u0131zl\u0131 karar vermemizi sa\u011fl\u0131yor.<\/p>\n\n\n\n<p>ABD eski ba\u015fkan\u0131 Dwight D. Eisenhower&#8217;\u0131n geli\u015ftirdi\u011fi bu\nmatris, bir koordinat sistemini &#8220;acil &#8211; acil de\u011fil&#8221; ve \u00f6nemli &#8211;\n&#8220;\u00f6nemli de\u011fil&#8221; olmak \u00fczere 4 \u00e7eyre\u011fe b\u00f6lerek, yap\u0131lmas\u0131 gereken\ni\u015flerin bu \u015fekilde kategorilendirilip buna g\u00f6re \u00f6nceliklendirilmesine dayan\u0131r.<sup>(4)<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-1024x1024.png\" alt=\"\" class=\"wp-image-6870\" width=\"301\" height=\"301\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-1024x1024.png 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-150x150.png 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-250x250.png 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-125x125.png 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-110x110.png 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-420x420.png 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-400x400.png 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/08\/eisenhower-768x768.png 768w\" sizes=\"(max-width: 301px) 100vw, 301px\" \/><\/figure>\n\n\n\n<p>Erteleme davran\u0131\u015f\u0131 g\u00fcn\u00fcm\u00fczde insanlar\u0131n g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar\u0131ndan biri haline gelmi\u015f ve bir\u00e7ok ba\u015far\u0131s\u0131zl\u0131\u011f\u0131n temelinde yatmaktad\u0131r. Erteleme davran\u0131\u015f bi\u00e7imi bir\u00e7ok kaynakta al\u0131\u015fkanl\u0131k yerine bir t\u00fcr bozukluk olarak adland\u0131r\u0131lm\u0131\u015ft\u0131r. Erteleme davran\u0131\u015f\u0131ndan kurtulmak i\u00e7in kararl\u0131 ve iradeli bir tav\u0131r sergilemek hayat\u0131m\u0131za y\u00f6n vermemizi kolayla\u015ft\u0131racakt\u0131r. Bu konuda insan\u0131 y\u00fcreklendiren Ted Talks konu\u015fmalar\u0131n\u0131 &#8220;<em>ertelememe<\/em>&#8221; al\u0131\u015fkanl\u0131\u011f\u0131 kazanman\u0131z i\u00e7in a\u015fa\u011f\u0131da listeledim \ud83d\ude42 <\/p>\n\n\n\n<p>Ve son olarak Jordan Peterson&#8217;\u0131n dedi\u011fi gibi &#8220;tidy your room&#8221; \ud83d\ude42<\/p>\n\n\n\n<ul><li>Barry Schwartz- Se\u00e7me \u00c7eli\u015fkisi \u00dczerine<\/li><li>Jason Fried-Neden \u0130\u015f Yerinde Olmuyor?<\/li><li>Tim Urban-Usta Bir Erteleyicinin Kafas\u0131n\u0131n \u0130\u00e7indekiler<\/li><li>John Green-Bir \u0130ne\u011fin Her \u015feyi &nbsp;\u0130nternetten \u00d6\u011frenme Rehberi<\/li><\/ul>\n\n\n\n<p><strong>Kaynak\u00e7a:<\/strong><\/p>\n\n\n\n<ol><li>Stead, R., Shanahan, M., &amp; Neufeld, R. (2010). \u201cI\u2019ll go to therapy, eventually\u201d: Procrastination, stress and mental health. Personality and Individual Differences, 49(3), 175-180.<\/li><li><a href=\"https:\/\/serendipstudio.org\/bb\/neuro\/neuro02\/web1\/jmaryasis.html\">https:\/\/serendipstudio.org\/bb\/neuro\/neuro02\/web1\/jmaryasis.html<\/a><\/li><li><a href=\"http:\/\/www.olaganustukanitlar.com\/surekli-erteleme-davranisinin-bilimsel-aciklamasi\/\">http:\/\/www.olaganustukanitlar.com\/surekli-erteleme-davranisinin-bilimsel-aciklamasi\/<\/a><\/li><li><a href=\"https:\/\/ceotudent.com\/etkili-zaman-yonetimi-eisenhower-matrisi\">https:\/\/ceotudent.com\/etkili-zaman-yonetimi-eisenhower-matrisi<\/a><\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Ki\u015filerin g\u00fcnl\u00fck ya\u015fant\u0131lar\u0131nda s\u0131kl\u0131kla sergiledikleri bir davran\u0131\u015f olan erteleme, belirli bir zamanda yap\u0131lmas\u0131 planlanan i\u015flerin sebepsiz yere geciktirilmesidir. Geciktirilen i\u015fler<\/p>\n","protected":false},"author":148,"featured_media":6875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[953,952,954],"acf":[],"views":1419,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6868"}],"collection":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/users\/148"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=6868"}],"version-history":[{"count":3,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6868\/revisions"}],"predecessor-version":[{"id":6880,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6868\/revisions\/6880"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/6875"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=6868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=6868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=6868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}