Watch the Watch - An Anti-Procrastination Strategy


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Watch the Watch - An Anti-Procrastination Strategy

  1. 1. What is Procrastination?
  2. 2.  Click to see videos Video 1 Video 2
  3. 3. How much do you procrastinate?
  4. 4. Mechanics  There shall be one drawing of an empty basket in a paper that will serve as recorder of the participants ‘choices and in the end shall be the plot for computation.  Various ideas and rationalizations shall be printed in papers with corresponding market product as representation and shall be placed in walls in random.
  5. 5.  The participants shall be given 10 minutes to roam around the room examining the every rationalization in the wall/floor. Rationalizations which they are guilty of shall be recorded in the basket using the ideas’ representations. They are solely ten (10) slots so they can only have 5-10 rationalizations to gather.
  6. 6.  After 10 minutes, the participants shall compute the ideas they have gathered utilizing this formula: (adverse + adverse + adverse …) minus (affirmative + affirmative + affirmative …) = MPB MPB - Measured Procrastinating Behavior
  7. 7.  +8 to +10 Chronic  +5 to +7 Severe  +2 to +4 Threatening  -1 to +1 Tolerable  -2 to -4 Manageable  -5 to -7 Innocent  -8 to -10 Benign
  8. 8. Procrastination is a complex psychological behavior which refers to the act of replacing high-priority or important actions with tasks of lower priority, or doing something from which one brings enjoyment, and thus putting off important tasks to a later time.
  9. 9. Twenty percent (20%) of people identify themselves as chronic procrastinators.
  10. 10. It's not trivial, although as a culture we don't take it seriously as a problem. It represents a profound problem of self-regulation.
  11. 11. Procrastination is not a problem of time management or of planning.
  12. 12. Procrastinators are made not born.
  13. 13. Procrastination predicts higher levels of consumption of alcohol among those people who drink.
  14. 14. Procrastinators tell lies to themselves.
  15. 15. Procrastinators actively look for distractions, particularly ones that don't take a lot of commitment on their part.
  16. 16. There's more than one flavor of procrastination. People procrastinate for different reasons. Dr. Ferrari identifies three basic types of procrastinators.
  17. 17. 1. Arousal types, or thrill-seekers, who wait to the last minute for the euphoric rush.
  18. 18. 2. Avoiders, who may be avoiding fear of failure or even fear of success.
  19. 19. 3. Decisional procrastinators, who cannot make a decision.
  20. 20. What are the major characteristics of a Procrastinator?
  21. 21. Optimistic about his ability to complete a task on a tight deadline; this is usually accompanied by expressions of reassurance that everything is under control.
  22. 22. Low Self-Confidence The procrastinator may struggle with feelings of low self- confidence and low self-esteem.
  23. 23. I'm Too Busy Procrastination may be used to call attention to how busy he is.
  24. 24. Stubbornness Procrastination may be used as an expression of stubbornness or pride.
  25. 25. Manipulation Procrastination may be used to control or manipulate the behavior of others.
  26. 26. Coping with Pressures Procrastination is often truly difficult to eradicate since the delay behavior has become a method of coping with day- to-day pressures and experiences.
  27. 27. A Frustrated Victim The procrastinator often feels like a victim: he cannot understand his behavior or why he cannot get work done like others.
  28. 28. Four (4) Simple Reasons for Procrastination
  29. 29.  Difficult The task seems hard to do; we naturally tend to avoid difficult things in favor of those which seem easy to us.  Time-consuming The task will take large blocks of time, and large blocks of time are unavailable until the weekend.
  30. 30.  Lack of knowledge or skills No one wants to make mistakes, so wait until you learn how before you start.  Fears Everyone will know how you screwed up.
  31. 31. Four (4) Complex Reasons for Procrastination
  32. 32. Perfectionism Unrealistically high expectations or standards.
  33. 33. Anger/Hostility If we are unhappy with someone, we'll often withhold our best efforts.
  34. 34. Low Frustration Tolerance Circumstances overwhelm you easily; you find situations radically intolerable and terribly unfair.
  35. 35. Self-Downing This happens when you continually minimize your own skills and abilities and express doubt about your ability to succeed.
  36. 36. Effects of Procrastination
  37. 37.  Click to see video
  38. 38. Procrastination, like all of your behaviors carries consequences. Although the short term effects of procrastination might seem as "positive" the long term effects are almost always negative.
  39. 39. One of the most obvious effects of procrastination is the failure to reap the rewards that would come from taking action.
  40. 40. One of the big costs to procrastination is health.
  41. 41. People who procrastinate tend to be disorganized, as they neglect the important or the urgent work in favor of other tasks.
  42. 42. Procrastinators usually exhibit signs of forgetfulness such as putting off simple tasks, and then forgetting about them.
  43. 43. Due to the fear of being unable to deliver their tasks by the deadlines, procrastinators tend to start avoiding the people they have to report to, or the location itself.
  44. 44. Out of all the negative effects of procrastination and indecision the failure to spot and act on opportunity is probably the saddest.
  45. 45. Procrastination is a habit that is difficult to spot in one’s self, as we subconsciously avoid even thinking about it being a problem, as we fear having to face up to it. It can be an indication of psychological problems, as over time the person may develop anxiety, depression or attention deficit disorder (ADD).
  46. 46. Overcoming Procrastination
  47. 47.  Click to see video
  48. 48. Benefits Peace of mind, a feeling of strength and purpose, and healthy feeling of being in charge of your life. Taking charge of your life will make you feel strong, competent, and capable. You will experience increased personal freedom!
  49. 49. How to Resolve Four Complex Reasons for Procrastination
  50. 50.  Perfectionism How to resolve: › Try self-reassurance that this effort or version will be good enough › Make an effort to praise what you have done › It's impossible to eradicate all mistakes › You have undoubtedly found all the fatal errors by now › Remind yourself that great writers, poets, artists at one time or another completed their work; therefore, it will be okay to say that yours is done also.
  51. 51.  Anger/Hostility How to resolve: Determine that you are the one who is feeling upset and see how your actions will actually harm you in the long run. You are not going to let how you feel about a particular class stand in the way of your personal future, are you?
  52. 52.  Low Frustration Tolerance How to resolve: The more you want something and can't have it, the greater your level of frustration.  Get help from someone who can show you how to solve the problem  Learn how to temporarily postpone your desires. Most of the time, you will eventually get what you want.
  53. 53.  Self-Downing How to resolve: › Practice accepting compliments about your work performance by simply saying "Thank you." › Figure out why you feel uncomfortable with success. Did significant others in your life often make you feel that way? Were you taught to minimize your success? Why is success so scary? Will it make you stand out in the crowd? Do you feel as though others will not accept you if you are successful? › Remember to compliment and praise yourself for work accomplished.
  54. 54.  Steps to the Cure 1. Realize you are delaying something unnecessarily. 2. Discover the real reasons for your delay. List them. 3. Dispute those real reasons and overcome them. Be vigorous. 4. Begin the task.
  55. 55. Practice What You've Learned
  56. 56. Think of one thing you are currently procrastinating in, and write it on the line below. It might be personal, school or work-related.
  57. 57. Now write all the reasons for your delay. This may take five or ten minutes because some of them are really hidden from you. These reasons are the controlling influences. Write down as many as possible.
  58. 58. In the "Arguments Against Delay" column, argue against all the reasons for delay in a convincing manner. If you can argue against them successfully, you will be able to start the task.
  59. 59. I'm delaying on ________ because Reasons for Delay 1._______________ 2._______________ 3._______________ 4._______________ Arguments Against Delay _______________ _______________ _______________ _______________
  60. 60. Some Tools That Will Help
  61. 61.  Make the tasks look small and easy in your mind. ("I've written lots of excellent papers; this is just one more paper.")  Do only a small part of the task each time. ("I'll just check out the books tonight. Later on, I'll glance through them.")
  62. 62.  Five-minute plan: Work on something for just five minutes. At the end of five minutes, switch to something else if you want. Chances are, you'll get involved enough to keep going.  Advertise your plans to accomplish something, and let peer pressure push you forward. ("I told everyone that I was going to finish this tonight.")
  63. 63.  Use a good friend as a positive role model. If you have trouble concentrating, study in the presence of someone who doesn't.  Modify your environment - if you can't study at home, find a place where you can study; or, change your study situation at home.
  64. 64.  Plan tomorrow and establish priorities - some students find that simply writing down reasonable starting and stopping times help them get going.  Expect some backsliding. Don't expect to be perfect even when you're trying to get rid of perfectionism! So occasionally, your plans will not work. Accept setbacks and start again.
  65. 65. An Insight Procrastination is reinforcing - every time you delay, it reinforces your negative attitude toward that task. Every time you put off something you dislike, you:  strengthen the habit of not doing;  practice avoidance instead of participation;  avoid acquiring training and skills, and  indoctrinate yourself with fears.
  66. 66. Active participation in anything tends to give you a positive attitude toward that activity; inactivity helps acquire an unfavorable attitude.
  67. 67. Common Impediments to Overcoming Procrastination
  68. 68.  Mañana - "I'll do it tomorrow."  Contingent mañana - "I'll do it tomorrow, if ..."  Grasshopperism - "I need to have some well-earned fun first." (In aesop's fable, the grasshopper fiddled and played all summer while the ants stored up winter supplies. When winter came, the grasshopper suffered.)
  69. 69.  Escapism - "I've got to get out for a while to clear my mind."  Impulsiveness - "My problem will be solved if I change my major, or attend a different college, or... "  Music and reading - "I'll relax a while and then get started."  Cavalry to the Rescue - "The professor will get sick and cancel finals!"
  70. 70. Common Rationalizations Each of these rationalizations needs to be argued against and defeated so that you can experience success. Write a rebuttal for each one.
  71. 71.  "I'm more productive when I work under pressure, so I'm postponing all my work until the pressure builds up and then I'll get it done easily."  "I don't know how to do this problem, so I'm waiting until I know how before I do it."  "This task isn't getting done because I really don't want to do it. And that's the honest truth"  "Relax. The world isn't going to come to an end if this doesn't get done."  "This job is easier to do when I'm in the mood, and I'm simply not in the mood right now."
  72. 72.  "I waited until the last moment before and it worked out okay, so why not this time?"  "If I wait until the last minute, I won't spend so much time on it."  "If I do this work right now, I'll miss out on a once-in-a-lifetime social event."  "Circumstances beyond my control prevented me from doing so."  "I've worked on this for so long that I have no interest or energy for it."
  73. 73. Keep working on it. You may still procrastinate, but now you'll be able to resolve the situation much more quickly which in turn will enhance your feelings of self-confidence. When you do succeed, take time to savor the moment so you will remember how good it feels. This will help the next time you need encouragement. Treat the discovery process like a game, and have some fun with yourself.