Time wasters and procrastination. introduction to stress management. (days 6 9)
Here’s a list of Time wasters:
Unanticipated interruptions that do not pay off.
Unrealistic time estimates.
Doing urgent rather than important things.
Poor planning and lack of contingency plans.
Failure to delegate or delegating without authority.
Lack of priorities, standards, policies or procedures.
The esence of procrastination is very well reflected
in this quote by Bernard Meltzer: “Hard work is often
the easy work you did not do at the proper time”.
What is Procrastination?
A basic definition of procrastination is putting off the
things you should be doing now.
Yet, what makes a big difference for your success is
your ability to recognize procrastination reasons and
expressions in their different forms, and to promptly
take them under control, before this bad habit steals
your opportunities, damages your career and pride,
or destroys your relationships. So why don’t you do
Causes of Procrastination:
Here are a few of the most common
situations to consider in your anti-
procrastination efforts. It can be as simple
Waiting fot the right mood.
Waiting for the right time.
Look at the way you organize your work.
You may find other reasons for
Lack of clear goals.
Underestimating the difficulty of the
Underestimating the time required to
complete the tasks.
Unclear standards for the task outcomes.
Feeling that the tasks are imposed on you
Too ambiguous tasks.
And there are also many connections
Fear of failure or fear of
How to stop procrastinating steps:
Examine the amount of time procrastinating:
You may be shocked by the time wasted in front
of the tv.
Examine the effect: What lies ahead? Chances
are, you will benefit from facing the task head on.
Set reasonable goals: Allow time to complete
things. Set time aside for the unexpected.
Create a new habit: You may not want to do your work right
now, but you can still be thinking about how to do it more
quickly and efficiently.
Scan through your work. Give yourself a time
Approach each task in small intervals: A half
hour or an hour may be a reasonable amount of
time to concentrate before taking a break. Divide
a task over a week, a month or several hours.
Just get started: Going from doing nothing to
doing something is often the hardest part.
Reward yourself along the way: Reward yourself with
a movie, a break or some kind of treat as you
Stayed focused: Say “no” to picking up the
guitar, a dvd or texting your friends. Build
confidence in your ability to make choices.
Don’t expect perfection: No one is perfect.
It is better to try your best than to do
nothing at all.
Introduction to Stress Management
Continously growing pace of the modern life
puts more demands on our stress management
skills. You may already be in a situation when
you feel pressured to accomplish more and more
every year with less resources and shorter
deadlines. Or you may feel overwhelmed by the
challeges in maintaining balance between your
work and family life.
Whichever sources your stress is coming from, if you just let it
build up for too long, you will eventually pay the price and face
sad consequences. And unless you improve your stress
management abilities, this may happen much sooner than
How much can poor stress management cost you? Stress has been
linked to a major portion of health problems, from premature
aging to heart attacks. Even when stress does not causes the illness
directly, it can accelerate development of existing conditions or
make you more vulnerable to health problems, as well as to threats
from your home or office environment. And even if you don’t
count physical health damage and premature death, overwhelming
stress may also waste a significant portion of your life. Just by
keeping you in a state of fatigue, unhappiness, and depression.
Stress management goes hand in hand with time management: A good time
management is a critical element of effective stress management. Time
management is probably the number one tool for managing stress at its
sources. If you get organized, plan ahead, stop procrastinating, clarify your
priorities, and delegate effectively you are much less likely to be
overwhelmed by the pre-deadline stress. Even without advanced relaxation
techniques. And you are more likely to get ahead in balancing your work
and family life.
And it is certainly not good time management if you become disabled,
miserable, or die prematurely from the effects of excessive stress.
Are you at risk of Burnout Syndrome?
Burnout is a problem that many people either face or come very close to
at some point of their life or career. If your job or some other
commitment keeps you completely drained physically or emotionally,
and if this situation goes on for years, months, or maybe just weeks, you
may finally reach the breaking point and fall a victim of burnout
Burning out is not just stress, it’s much more than that. There
are people who may experience high stress at their job time after
But job stress does not necessarily mean that they are at risk of
Certain categories of people and professions are particularly
susceptible to job burnout. Most often these are people who
are highly committed and motivated, who have high standards
and idealistic dedication to their jobs.
This condition more commonly occurs for such professions as
entrepreneurs, managers (in business, education, health care,
and many other fields), teachers and social workers, athletes.
Burnout is a chronic condition that happens when
your body or mind can no longer cope with
overwhelmingly high demands.
You are trapped in a state of emotional exhaustion,
and it is hard to get out of this state. You stop
caring about what you do, even though you may feel
guilty about that fact. Even if you still continue
working, it seems to be hard to make progress.
You hardly accomplish anything significant, just go
through the motions.
There are many different situations that could lead to
burning out. Common burnout causes are:
An overwhelming workload. Could be due to insufficient
time management skills, especially lack of planning,
prioritizing, or delegation skills.
Hard work with no clear goals. You work hard and hard, but
no matter how long you keep at it, you cannot see any
progress. But how could you see that you have got closer if
you don’t know your destination?
Powerlessness to change something important to you.
Something that you are very emotionally attached to, but at
the same time beyond your control.
Forcing yourself to make the impossible happen. For
example, solving problems without having the
A conflict between your personal values and the
values of the company you’re working for. You don’t
believe or disagree with what you’re doing, but you
feel the circumstances force you to keep doing it
Hitting the invisible ceiling. No matter how good or
competent you become, there is hardly any chance of
recognition or promotional opportunities.
For all those burnout causes what is important is not
as much the external factors that fall on you, but how
you interpret them, what you say to yourself, and what
actions you take in response.
Finally, it is important to understand the risks of
burnout in your personal or job situations. Once you
are its victim, it may not be easy to get things back on
track. That condition does not go away in a day. You
may not be able to recover by yourself, and you may
need to have drastic changes in your attitudes and life
style. You are much better off preventing it now than
putting your life back together later.