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Residence Life Conference 2014 - Presentation by Hilary Finch

Residence Life Conference 2014 - Presentation by Hilary Finch

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Procrastination Powerpoint Procrastination Powerpoint Presentation Transcript

  • PROCRASTINATION By Hilary Finch
  • PROF. tim pychyl dr. timothy pychyl is an associate professor in the department of psychology at carleton university. his research focuses on procrastination. he has numerous publications, a website, a blog, podcasts, and comic strips For more information about his research, visit www.procrastination.ca
  • … ENOUGH TO BREAK THE ICE! View slide
  • pROCRASTINATION: THE MUSICAL View slide
  • what is procrastination? derived from the latin verb: procrastinare pro – forward motion crastinus – belonging to tomorrow to “put off or postpone until another day”
  • Tomorrow  (noun) a mystical land where 98% of all human productivity, motivation, and achievement is stored. - Unknown
  • procrastination is the art of keeping up with yesterday Don Marquis
  • procrastination is the thief of time Edward Young
  • never put off till tomorrow what you can do the day after tomorrow just as well Mark Twain
  • who procrastinates? everyone procrastinates BUT not everyone is a procrastinator
  • why do people procrastinate? • perfectionism • feeling inadequate • undeveloped study skills • aversion to discomfort • resentment • being overextended • lifestyle issues • fear of success/failure • overwhelming negative emotional states
  • procrastination involves a voluntary, irrational, delay despite the expectation of a potential negative outcome (Mohsen Haghbin)
  • psychologists define procrastination as.. the gap between intention and action
  • this is an example of self-regulation failure a.k.a. short-term mood repair “Giving in to Feel Good”
  • Personality (me) nature of our goals and intentions (the task) self-regulation failure cognitions and beliefs (the way I think) self-control and willpower (lack of willpower)
  • personality “i just don’t want to do it” Impulsivity (Resistance) “i don’t know where to start” Conscientiousness “it will never be good enough” (Fear of Failure) Perfectionism
  • flavours of procrastination arousal avoiders decisional
  • types of procrastinators
  • “it’s not fun” THE TASK “it’s too hard” task aversiveness= dreading the displeasure of doing the task 1.  lack of meaning à lack of enjoyment, fun, pleasure, passion, self-identity 2.  lack of structure à lack of autonomy, control, initiation, uncertainty
  • PERSONAL PROJECTS ANALYSIS
  • lack of willpower willpower is like a muscle.. the more we exercise it, the stronger it gets! it is also a limited resource!
  • the way i think 1.  irrational beliefs a.  “i’m not smart enough to do this” b.  “studying won’t help” 2. self-deception a.  “i’ll feel more like doing it tomorrow” b.  “there’s plenty of time, it can wait until later”
  • effects OF PROCRASTINATION Procrastination is more than the cost of a few “all nighters” in the dorms of universities a.  b.  c.  d.  performance emotional and mental well-being physical health relationships
  • so if procrastination occurs because of the way we think… to beat it, we need to THINK about how we THINK. “metacognition”
  • recognizing procrastination 1.  admit that you WILL procrastinate! (it’s inevitable) 2. identify the cost of procrastinating or the benefits of completing the task on time 3. forgive yourself!
  • 3 steps to avoiding procrastination
  • 1. plan and set goals Plan Plan Plan Plan Plan Plan goals time resources the process for distractions for failure
  • intention to action implementation intentions: “when X occurs, i will do Y, resulting in Z” X= social cue Y= the task Z= result
  • 2. create obstacles “if you find a path with no obstacles, it probably doesn’t lead anywhere” - Frank a. Clark
  • 2. create obstacles -  multi-tasking is a myth! -  choose a designated workspace that you feel motivated in -  bring only the tools you need for the task -  use internet blocking apps such as anti-social -  leave post-it note reminders on your most common forms of procrastination
  • Once concentration has been broken, it takes at least 15 minutes to get back into the “work” state of mind
  • minutes turn into hours
  • accountability chart
  • realistically evaluate your work by tracking your progress, hour by hour
  • record your procrastination
  • 3. just get started! how do you eat an elephant?
  • . . one bite at a time!
  • 3. just get started! divide the task into bite-sized chunks intro conclusion research discussion divide the task into 5, 15, or 30 minute portions
  • Pomodoro technique •  choose a task to work on •  set a timer for 25 minutes •  work on the task until the timer goes off •  take a 5 minute break •  reset the timer and repeat after 2 hours, give yourself a longer break
  • in conclusion…
  • resources •  pychyl, t.a., and flett, g.l. (2012). procrastination and self-regulatory failure: An introduction to the special issue. j ournal of rational-emotive and cognitive-behavior therapy. DOI: 10.1007/ s10942-012-0149-5 •  •  •  •  •  http://www.brianrlittle.com/topics/research/personal-projects-analysis/ http://www.counselling.cam.ac.uk/selfhelp/leaflets/procrastination http://www.mentalhealth.ualberta.ca/en/~/media/mentalhealth/docs/hintsprocrastination2012.pdf www.procrastination.ca http://http-server.carleton.ca/~tpychyl/PYCHYL%20procrastination%20presentation %20march%2019%202012.pdf •  http://www.watchwellcast.com/