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Project management for PhD’s- the psychological side
Adam Sandelson LSE Student Counselling Service
February 2008
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Aims
Examine psychological issues within project management
Identify difficulties and how they develop
Explore common difficulties with perfectionism and procrastination
Identify useful strategies
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Introduction
What are the stresses?
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Common difficulties for PhD’s
Isolation Stress and Pressure The supervisor
relationship Work life balance Self esteem Research fatigue Being an instant expert Teaching
Peer and academic support
Adapting to differing academic systems
Creating grand theories Theoretical overwhelmed Working with academic
‘greats’ Maintaining intellectual
momentum Family and other
pressures
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Common difficulties
Perfectionism
Procrastination
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Are you a perfectionist? You are never good
enough, whatever you accomplish
You can’t complete work or projects, waiting to get them just right
You must always give 100% or else be mediocre or a failure
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What is perfectionism? Self-defeating thoughts and behaviours
associated with high ideals, not realistic goals.
Often mistakenly seen as desirable or even necessary for success.
Recent studies show that perfectionist attitudes actually interfere with success. The desire to be perfect can deny you a sense of
satisfaction and cause you to achieve far less than people with more realistic goals.
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Causes of perfectionism
You may have learned early in life that you were mainly valued for your achievements.
You value yourself on the basis of other people's approval.
Your self-esteem is based primarily on external standards.
You are vulnerable and sensitive to the opinions and criticism of others.
To protect yourself you decide that being perfect is the only defence.
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Negative thoughts and feelings• Fear of failure. • Fear of making
mistakes. • Fear of disapproval. • All-or-nothing
thinking. • Over-emphasis on
‘should’, ‘must’ and ‘ought’.
• Never being good enough.
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How is it maintained?
Current triggers – eg research pressure Negative predictions – ‘I won’t do it well’ Unhelpful behaviours,
eg avoidance of writing, constant checking Confirming negative beliefs Self Critical thoughts – ‘I’ve failed again’
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Vicious circle Set an unreachable goal. Fail, as the goal was impossible. Constant pressure leads to
chronic failure and reduces effectiveness.
Self criticism and self-blaming leads to low self - esteem, anxiety and depression.
At this point you may give up completely on your original goal and set yourself another unrealistic goal, thinking "This time if only I try harder I will succeed".
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4 common myths with perfectionism
You can’t succeed without it
It gets you the best results
It enables you to overcome obstacles
It helps you achieve and please others
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Myth 1: I wouldn’t be the success I am if I weren't such a perfectionist
There is no evidence that perfectionists are more successful
There is evidence that given similar levels of intellect and talent perfectionists perform less successfully.
Perfectionism does not lead to success and fulfillment.
Success may be achieved despite compulsive striving.
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Myth 2: Perfectionists get things done and they do things right.
Perfectionists often have problems with procrastination, missed deadlines, and low productivity
They tend to be "all-or-nothing" thinkers, and see events as good or bad, with nothing in between.
Seeking flawless work can make even small tasks overwhelming, leading to perfectionism.
Undesired results: work is handed in late or not at all, with agonizing over non-critical details.
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Myth 3: Perfectionists are determined to overcome all obstacles to success
Instead of concentrating on the process of getting the task done, perfectionists focus exclusively on the outcome of their efforts.
Perfectionists may be vulnerable to writer’s block, depression, and social and performance anxiety.
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Myth 4: Perfectionists just have this enormous desire to please others and to be the very best they can
Their tendencies may begin as an attempt to win love, acceptance and approval.
They can be driven by low self-esteem, and find it harder to see the needs and wishes of others.
Relationships may be complicated not enhanced.
They find it hard to make mistakes and risk failure, although imperfection is part of being human.
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What can I do about it?
Realize that perfectionism is undesirable perfection is an illusion
that is unattainable. Challenge self-defeating
thoughts and behaviours that fuel perfectionism.
Cost benefit analysis of keeping high standards
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Strategies to move forward
Set goals realistic, reachable, sequential
Experiment with standards for success Try for 80% or even 60%
Focus on the process not the end result
Evaluate success in terms of what you accomplished and what you enjoyed
Celebrate and learn from mistakes
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Common difficulties
Perfectionism
Procrastination
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What is procrastination?
Putting off a task which needs to be done
It can affect our study and writing We may disguise avoidance by being
very busy We may find things to do that are
interesting or even useful, but don't contribute towards the main goal
It may involve feelings of anxiety, stress, guilt, shame and depression
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Common issues
time management inability to prioritise overload of tasks at a
specific time anxiety about the task not knowing what is
required feeling overwhelmed
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Taking control of time
Ask yourself from time to time: How am I using my mental and
physical energy now? Is this good use of my time?
Identify priorities/commitments for the week ahead and write on blank sheet all sessions/ meetings; leisure activities; paid work; time for self; adequate rest/sleep.
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Personal Timetable
Sun Mon Tues Weds Thurs Fri Sat
08:00
09:00
10:00
11:00
12:00
1:00pm
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
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Use personal timetabling to:
acknowledge what you have achieved save mental energy be purposeful and realistic meet deadlines and keep up with work have effective study time and
effective relaxation Enjoy yourself without guilt and worry
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Writing Strategies Free yourself up Go for a walk; talk it out loud Wait for a structure to arrive Bullet points, mind maps, scribble ideas Give yourself time to work it out – learning
and writing involve unconscious processes Imagine looking back at this task in 6
months Work with others, use study groups, etc.
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Overcoming Procrastination
Use a diary Prioritise and set
achievable targets Revise targets Acknowledge progress Stay focussed Avoid avoidant
activities! Reward yourself
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Looking behind these issues
What kind of internal pressure do I put myself when preparing to work…?
What negative thoughts get in the way of working?
Where do these come from?
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Dynamics of study
Pastrelationships
My relationship
with mystudies
Currentrelationships
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Dynamics of study include:
Trying to please others Wanting to be clever Wanting to achieve as
highly as others Envy and
competitiveness Trying to keep the
family together Historic patterns, such
as last minute success
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Identify the ‘internal critic’
1. Describe the Internal Critic.2. What does he or she say to you when you
are under pressure? Can you source this voice? 3. What is the impact of this in terms of
behaviour and emotion? Self Defeating Behaviour: Unhealthy Negative Emotions:4. What could an alternative be to the
Internal Critic? (i.e. a less judgemental voice)
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What can I do?
Look at your internal dynamics
Write down any historic messages you carry about yourself
Develop a more realistic assessment of your ability and worth as a person
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Conclusions
Look after yourself (diet, sleep) Keep a supportive structure for
your daily life; have relaxation time
See this as a time of discovery Recall past achievements Challenge negative thoughts Imagine looking back at the task
from a future vantage point
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LSE Student Counselling Service Free and confidential Groups and Workshops programme
Self Esteem Group Stress Management Group – next one in
summer term – see the website PhD Group
Website has information about the Service Stress management handout Relaxation tape MP3’s Links to self help resources
