* What is procrastination? * Why do you procrastinate? * Benefits/pros of procrastination? * Cons of...
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Transcript of * What is procrastination? * Why do you procrastinate? * Benefits/pros of procrastination? * Cons of...
*What is procrastination?
*Why do you procrastinate?
*Benefits/pros of procrastination?
*Cons of procrastination?
*Does procrastination = laziness? *Personal distracters?
*What it is…*Common
*A habit
*Manageable
*What it isn’t…
*Personal deficit
*(Simply) putting things off
*When it isn’t…
*Personal style (if it works…)
* ‘Taking time’ (for needs/ reflection, etc.)
* The Perfectionist* Hesitant to start or finish a project unless confident of doing it
perfectly.* The Dreamer
* Has great ideas but doesn’t want to do the work to fulfill them.* The Worrier
* Preoccupied with security and minimizing risk, avoids challenges or significant change.
* The Defier* Eager to rebel or be different, reacts against others rather than
determining own course.* The Crisis-Maker
* Waits to the last minute then needs adrenaline boost to barely make deadlines
* The Overdoer* Takes on too many tasks to get them all done reasonably on time.
Source: Sapadin, L., & Maguire, J. (1996). It’s about time: The six styles of procrastination and how to overcome them. New York: Penguin Books.
*The Procrastination Process*Thoughts/Cognitions
*Emotions/Feelings
*Actions/Behaviors
*Motivation, Ambivalence, & Human Nature
*Mood & Other Issues
* If the work gets hard, it’s not worth doing.
* I’m so bright that I shouldn’t have to work hard.
* If I don’t try to be perfect, I will be a total failure.
* If I try hard, I may still not do well, so it’s not worth the risk.
*My grades determine my worth as a person.
* I only do good work when I’m in the right mood to study, so I’ll wait to start until the mood hits.
* I won’t start until I know exactly how to do the whole assignment.
*Fear of…*Failure
*Success
*Losing a battle
*Taking risks
*Lost feelings of control*Out of your comfort
zone
*Reactions to authority
*As a coping strategy*Avoiding feelings of
inadequacy
*2-8 / 8-2 principle (expansion/contraction of time) If you have 2 hours it will take 2, if you have 8 then it will take 8…so make 8 hours get done in 2 to save time by giving yourself a deadline.
*Action & reward (which one comes first)
*(Overly) ambitious goals
*Low frustration tolerance
*Behaviors continue until costs outweigh rewards
*Time management* Set deadlines*Define goals*Break goals down into
tasks* Set priorities
*Create deadlines* ‘Appointments’/
Meetings* Takes advantage of 2-
8/8-2* ‘Contract’ with others*10-minute rule
*Use organization tools*Note cards
* Post-It notes
* PDAs
* Increase resources*Use consultation
*Decrease demands* Set realistic
goals/reward yourself for completion
* Set limits with others (assertiveness)
*Confront human nature
*First things first
*Do before you reward yourself
*Be flexible
*Practice self-care
*Take care of your body: exercise, sleep, diet
*Make your needs a priority once in a while
*Stress Management*Breathe – Breathe –
Breathe
*Challenge beliefs that may no longer be effective for managing emotions*All-or-nothing
*Build self-efficacy*Take risks
*Explore new opportunities
*Embrace inadequacy
*Consultation*Social
supports/outlets
* If you avoid anything, avoid keeping struggles to yourself
*Value the journey/process*Outcome is not
always the most important measure of one’s effort
*‘Failure’ is often a better teacher
*Look for ‘hidden’ outcomes/benefits
*Un-link ‘doing’ from ‘being’*Avoid determining
your value/worth of self based upon what you do
*Work with your style*If you’re an apple,
don’t strive to be a pear
*Effective self-talk
*Maintain a positive (realistic attitude)*Bad days happen –
they’re just days
*This too will pass – back on track tomorrow
*Progress, not perfection
*Doing something is better than doing nothing
*Clarify purpose & motivation*Ask the ‘why’ questions
in your life*Make a bedtime list:
what to look forward to*Remind yourself of who
you are * Values* Interests* Needs* Beliefs* Passions
*Give yourself credit for what does get done (however small it may be)
*Don’t hold your breath ‘til the end (when giving credit)
*Celebrate the mini-goals
*Use affirmation – give yourself credit for what you’re putting into the process
*Make your intentions public.
*Plan with other people!
*Work together and keep each other on track.
*Work parallel to someone else.