procrastinationWhat overdue paper???
Q: What is the greatest labor-saving device ever invented?A: Do you mean besides procrastination?
Chronic Procrastinators: feel recurring regret. are filled will good intentions. dont understand why they delay time after time. are quick to rationalize, saying they cant change.
Procrastinating students: get more cold and flu symptoms are more likely to eat poorly are more likely to smoke get less sleep and drink more
People who procrastinate tend to be less healthy, less wealthy and less happy.- according to a study by University of Calgary professor Piers Steel.
Procrastinators usually do NOT produce their best work because they get impulsive at the last minute:They work quicklyThey take shortcutsThey make careless format mistakesThey havent collected enough resources
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Fear (e.g. of failure or of rejection)
Different priorities (some things are not important enough to them)
Power trips and attention grabs (foot-dragging on purpose)
Perfectionism:Often tasks are fussed over long after they have been sufficiently achieved. This fussing and tinkering often serves to delay tackling other problems.
Boredom:Boring jobs are very easy to delay for shallow reasons. Here self-discipline is needed.
If you are hostile to the task, or to the person giving the task, there is a strong temptation to delay.
The Deadline High:
Coming up against a tight deadline and meeting it is immensely satisfying. It can be associated with strong rushes of adrenaline and you may find that jobs are being unconsciously delayed precisely to get this rush.
Cognitive ComponentsIf the cause is inefficient work habits Learn to focus Learn to break a task down Harness momentum and overcome inertia
If the cause is poor estimation of time learn how to estimate back-time, i.e. start from the deadline and accurately gauge backwards when and how much each step of the task really needs
Paralysis CAUSED by planning: The planning process is drawn out to avoid confronting an issue. Plans are argued, polished and perfected, but the implementation is delayed unnecessarily.
Emotional Patterns behind the 6 Types of Procrastinators
1. PerfectionistsThey fear theyll fall short of their unrealistically high standards
They get buried in details, hoping to avoid mistakes.
Perfectionist checklist: Do I get preoccupied with details that others dont seem to care about? Do I have difficulty starting/ finishing a task because my own standards havent been met? Am I reluctant to delegate tasks or work with others unless they work my way? Do I think about situations in terms of black and white, in extremes? Do others say that I am rigid, stubborn, finicky?
Am I critical of my accomplishments or how long they took? Does my work have to be as good as it possibly can in order to satisfy me? Do I look at my failures as embarrassments I would not want revealed? Do I have trouble maintaining a sense of humor while learning something? Am I upset if I dont perform as well as a peer?
Perfectionist students get addicted to saying Hey, considering how little time I had, that B- is pretty good.
They really dont want to chance having their best work evaluated.
2. DreamersTheyre vague, unrealistic, romantic, leading to a lot of wishful thinking.Their grandiose plans are not turned into solid goals and plans.Theyre unable to deal with details.
3. WorriersThey have a small comfort zone and easily become overwhelmed.They avoid risk or change.They lack confidence in their ability to make decisions.They keep saying What if?
4. Crisis-MakersTheyre proud that they can only get motivated at the last minute.They live for the adrenaline rush and life on the edge, such as a procrastination crisis.They have a very low boredom threshold.They avoid routine projects - both starting or completing them.
Some personalities thrive on stress instead of feeling anxiousIf it werent for stress, Id have no energy at all
A benefit of postponing your work:If you procrastinate long enough, you are so backed up to the wall that have no choice but to perform at lightning speed with total concentration
The net result is a full days work in, say, an hour!How much more efficient* can you get????
*EFFICIENCY = INTELLIGENT LAZINESS
Chronic stress responses for Crisis-Makers
Too much cortisol rushing to the brain hurts thinking. Fatigue, anger, depression
Immune system weakens and cant fight infection
Blood pressure and heart rate damage the elasticity of blood vessels
5. DefiersType #1: the aggressive, argumentative, sulky types.
Type #2: the passive-aggressive types who promise to do something and don't.
6. OverdoersTheyre always working so they may not seem like procrastinators.They make extra work and dont focus on what really needs to be done.They have difficulty saying no and delegating.Theyre candidates for early burnout.
EVEN POORER PERFORMANCE
Procrastination is an inability to regulate behavior and control impulses:If youre quite impulsive, then youre unable to protect one intention from another.
Paying off your Mastercard with your Visa card
does NOT get you out of debt
Copyright Houghton Mifflin Company. All rights reserved.6 Ways to control the outside worldLearn to say NOHang a do not disturb sign on your doorGet ready the night beforeCall aheadAvoid noise distractionsManage interruptions
Copyright Houghton Mifflin Company. All rights reserved.
Questions for when you get stuckCould I find the time if I really wanted to?Am I willing to promise it?Am I being too hard on myself?Can I do just one more thing? Can I delegate this?
Would I pay myself for what Im doing right now?Am I making time for things that are important but not urgent?What is one task I can accomplish toward achieving my goal?Is this a piano (too big a task for just one person)?
Reduce the procrastination impacton your work:Set artificial, earlier-than-necessary deadlinesTry to do things right away, as they occur to youFocus on single tasks:Do the prioritizing one task and one deadline at a time, like poking holes into a slab of cheese
to fillthe time available for its completion.
Remove distractionsCellphonesTVInternetHunger, thirst, discomfort, drowsinessAcknowledge the consequences - the practical downside of not moving onProvide juicy rewards in increments - for accomplishing pieces of work
The internet is a black hole sucking you dry
POSITIVE, self-motivating statementsThe sooner I get done, the sooner I can play.Theres no time like the present.Its cheaper (less painful, more effective) if I do it now rather than wait until it gets worse.Theres no such thing as perfection: the motto of Washington, DC: Its good enough for government work
Use prompts as remindersget 6 sourcesFor paper
7-Day Anti-Procrastination Mnemonic
Brasingtons Ninth LawA carelessly planned project takes THREE TIMES longer to complete than expected.A carefully planned one will take only TWICE as long.
Lord, help me to always give 100% at work:12% on Mondays23% on Tuesdays40% on Wednesdays20% on Thursdays5% on Fridays 100%