Overcoming Procrastination. Procrastination What is it? What is bad about it? Why do people procrastinate? What techniques are useful in overcoming.
Post on 12-Jan-2016
ProcrastinationWhat is it?What is bad about it?Why do people procrastinate?What techniques are useful in overcoming procrastination?
What is Procrastination?
What is Procrastination?Websters defines procrastination as "to put off doing something until a future time; postpone or defere action."
ProcrastinationMy definition of procrastination is "doing anything other than your highest priority task."
Whats So Bad About Procrastination?You may letter others downIt can be a safety problemIt will eventually cost moreYou feel bad about yourself, which affects your self esteem, which affects your productivity, which makes you feel bad.
1. You wish to do something because you desire some favorable result if you do the task.10. You assure yourself you will NOT procrastinate again.9. You feel uncomfortable about your lateness and berate yourself for the delay.11. Not long afterward, you procrastinate again.8. You barely finish the project on time or you finish it late or you never finish it.7. You continue to procrastinate.2. You make a definite decision to do it.3. You needlessly delay doing the task.4. You observe the advantages and disadvantages of the delay.5. You still postpone doing the thing you have decided to do.6. You berate yourself for procrastinating, or you rationalize the situation, or you ignore the project.From Overcoming Procrastination by Ellis and Knaus
Procrastination ExerciseLists three tasks on which you have been procrastinating!
Why have you been procrastinating on each task?
Overcoming ProcrastinationIdentify the causes of your procrastinationSelect a technique for overcoming procrastination
Why do people procrastinate?
Why do people procrastinate?Fear of Failure
Fear of FailureWhy didnt I ask Darlene Yarborough to go the Jr.-Sr. Prom?Fear of failure
Why do people procrastinate?The task is unpleasant or boring
Why do people procrastinate?We are overcommitted
Why do people procrastinate?It is not really a goal, it could be a job someone else may have assigned you
Why do people procrastinate?To get even with others
Why do people procrastinate?Physical Problems
Why do people procrastinate?Confusion
Why do people procrastinate?To get somebody else to do it
Why do people procrastinate?To gain sympathy
Why do people procrastinate?Ignorance - sometimes we just forget
Why do people procrastinate?It is wise
Why do people procrastinate?Overwhelmed
Overcoming ProcrastinationFive Minute Promisepromise to work on the task for five minutesafter that you can quit, people normally continueRemember Newtons Law of Motion
Overcoming ProcrastinationSalami technique (also called Swiss Cheese)Break a big job down into small manageable tasks
Overcoming ProcrastinationWorst Case ScenarioAsk the question, What is the worst thing that could happen to me if I tried this and failed?
Overcoming ProcrastinationVisualize Positive ResultsThink of all the benefits of going ahead and doing the job
Overcoming ProcrastinationBalance SheetDivide a paper in half and list all the reasons why you should continue to procrastinate and the reasons why you shouldnt. Seeing all the reasons in black and white tend to help.
Overcoming ProcrastinationLeading TaskDo a number of small task that lead up to the big task
Overcoming ProcrastinationReward YourselfTreat yourself to something special only after you complete the job on which you have been procrastinating
Techniques for Overcoming ProcrastinationSelf ExposeCritically challenge the excuses you have been giving for procrastinatingDo you really have to start diets on Monday?Do your really need a matching Spandex outfit before exercising?
Overcoming ProcrastinationRemember the three tasks you listed earlier on which you were procrastinating? Identify techniques that could help you accomplish these tasks.
The Procrastinators Code I must be perfect.Everything I do should go easily and without effort.It's safer to do nothing than to take a risk and fail.I should have no limitations.
The Procrastinators Code If it's not done right, it's not worth doing at all.I must avoid being challenged.If I succeed, some one will get hurt.If I do well this time, I must always do well.
The Procrastinators Code Following someone else's rules means I'm giving in and not in control.I can't afford to let go of everything or anyone.There is a right answer, and I'll wait until I find it.
The Procrastinators Code If I expose my real self, people won't like me.
Source: Procrastination: Why you do it, What to do about it.Jane Burka and Lenora Yuen
What???Guess who did go to the Jr.-Sr. Prom?Darlene scared away every boy in school, so she asked me!
Living and Working with Procrastinators
Others ProcrastinationList three jobs that others have procrastinated on that affect you!1.2.3.
The Cycle of Mutual FrustrationStage 1: EncouragementStage 2: DisappointmentStage 3: IrritationStage 4: Stand-off
What doesnt work!Saying "Just Do It"Nagging or being a watchdogUsing criticism, ridicule, and threats of extreme or exaggerated consequencesDoing it yourselfSaying "I told you so"
Attitudes That Can Help!Maintain your individual perspectiveBe flexible about your strategy
Specific Techniques That May Help!Establish clear limits, deadlines and consequencesHelp the procrastinator set small, interim goalsHelp the procrastinator be concrete and realistic about what he/she needs to do
Techniques...Reward progress made along the wayTell the procrastinator directly if you do get angry
Techniques...Let procrastinators know that they are more to you than just their performanceConsider yourself