拖延症procrastination

PROCRASTINATION WORKSHOP 2 PROCRASTINATION WORKSHEET (NOTES TO MYSELF) Self Assessment Exercise: Irrational Thoughts - - - Physiological Symptoms of Stress Map out on a Body Map: - - - - - - Strategies & Ideas for Change - - - THE MONKEY TRAP Chain a hollowed-out coconut to a stake. Ensure that the coconut has some rice inside which can be seen through a small hole. The hole must be just big enough so that the monkey can put his hand in, but too small for his hand to come out after he/she has grabbed the rice. Tempted by the rice, the monkey reaches in and is suddenly trapped. He/she is not able to see that it is his own fist that traps him, his own desire for the rice. He rigidly holds on to the rice, because he values it. He cannot let go and by doing so retain his freedom. So the trap works and the monkey captured. THE RICE I HOLD ON TO THAT KEEPS ME TRAPPED IN PROCRASTINATION IS? 3 Sentence Stems Provide 5 or 6 answers for each of the following sentence stems: 1. If I didn't procrastinate I . . . 2. If I didn't struggle with procrastination how would my life be different? What would I do differently? 3. If I stopped procrastinating what new problems or situations would I have to face that I don't have to contend with now? 4 Reasons Why People Procrastinate THE “BIG FIVE” 1. Fear of Failure You cannot control other people’’s responses to your work; overvaluing these responses can create anxiety: - Perfectionism: having unreachable standards will discourage you from pursuing a task - Double Insurance: procrastination can be a way of protecting our self esteem •• ie. If I don’’t do well on an exam, it’’s because I didn’’t study, if I do well, I’’m a genius because I didn’’t study 2. Fear of Success Afraid of what might happen if we were successful 3. Fear of Losing Control When feeling out of control, a person may develop a rebellious attitude in order to gain a greater sense of control. - ie. A professor wants an assignment in by a certain date, and I chose to submit it 2 weeks later 4. Fear of Separation Afraid that successful completion of work could pull us away from others. 5. Fear of Attachment Afraid that successful completion of work could draw others too close. Others: x Fear of unknown x Fear of change x Low motivation x Lack of assertion x Peer influence x Lack of relevance x Lack of self-confidence x Uncertainty of what is expected x Acceptance of another’’s goals x Aversive nature of the task x Low frustration tolerance x Difficulty making decisions x Dependency and help-seeking x Laziness x Poor study habits x Poor time management x Learned helplessness x Uncertainty about career objectives x Inability to handle the task x Habit x Excitement of last minute work x Beliefs that time pressures produce best work NOTE: Mental health issues (e.g. serious depression and anxiety) may also contribute to the habit of procrastination. Medical consultation is advised under these circumstances. 5 THE PROCRASTINATOR’’S CODE (from Burka and Yuen) 9 I must be perfect. 9 Everything I do should go easily and without effort. 9 It is safer to do nothing than to take a risk and fail. 9 I should have no limitations. 9 If it’’s not done right, it’’s not worth doing at all. 9 I must avoid being challenged. 9 If I succeed, someone will get hurt. 9 If I do well this time, I must always do well. 9 Following someone else’’s rules means I’’m giving in and not in control. 9 I can’’t afford to let go of everything or anyone. 9 There is a right answer, and I’’ll wait until I find it. 9 If I expose my real self, people won’’t like me. 9 I will not put in my best effort so if I do poorly I will be able to tell myself that if I worked harder, I could have done better. 6 Behavioural Strategies for Procrastination Intervention “A little neglect may breed mischief: for want of a nail the shoe was lost; for want of a shoe the horse was lost; and for want of a horse the rider was lost.” Benjamin Franklin Questions to ask yourself: 1. Was there a time when you didn’’t procrastinate, or was it less severe? 2. What were you doing different at that time? 3. Could you do that again? Could you do more of that? 4. In trying to resolve your procrastination, what have you tried and found helpful? GUIDELINES FOR GOALSETTING: Goals should be…… x Meaningful & Desired x Believable, Realistic and Achievable x Concrete, Specific and Clearly Defined x Stated in the Positive x Vividly Imagined and Internalized x In writing x Measurable x Prioritized PRIORITIZING: Step 1 - List all of the tasks that need to be done Step 2 - Break the list into 3 groups: x H –– High Priority –– needs to be done right away x M –– Medium Priority –– needs to be done, but not immediately x L - Low Priority –– not essential, but things I’’d like to get done Step 3 - Put a letter (H, M, L) beside each item on your list - Within each category, assign a number for the order you will tackle these items 7 TIME MANAGEMENT & SELF MOTIVATION: Try an ‘‘Un-Schedule’’: 1. Write down all the activities that you know you will be doing in a schedule for the week - Organize your activities in ½ hour blocks - ie. Class, commuting time, meals, groceries, laundry, socializing, exercise, etc. - This schedule does not include what you should be doing, your behavioural goal (ie. studying for an exam, researching or writing a paper) 2. Look over this schedule and ask yourself if anything is missing - ie. Exercise, fun, TV time, etc. 3. Once all activities are recorded, the blank spaces show the maximum time that you can use to work towards your goal. 4. Record what you actually do with the ½ hour blocks. - If you are aware you are procrastinating, record it 5. As you work towards your goal, use the Un-Schedule to record your progress 6. Once you have done a ½ hour of work towards your goal, block off the corresponding ½ block on your schedule - You may want to use a different colour so these blocks stand out 7. At the end of each week, add up all the coloured blocks and celebrate how much time you spent working towards your goal Benefits of the Un-Schedule 1. You see how much time is already committed and how much time you actually have to work towards your goals. 2. At the end of the week you can look back and see where your time actually went. 3. When you record progress after you have made it, you focus on your accomplishments, which is more encouraging. 4. The coloured blocks serve as a reward and gives satisfaction to see what you have achieved. 5. This is a helpful exercise in self-monitoring, an effective tool to overcome procrastination. 8 Master Weekly Un-Schedule Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:30 am 7:00 7:30 8:00 8:30 9:00 9:30 10:00 10:30 11:00 11:30 12:00 pm 12:30 1:00 1:30 2:00 2:30 3:00 3:30 4:00 4:30 5:00 5:30 6:00 6:30 7:00 7:30 8:00 8:30 9:00 9:30 10:00 10:30 11:00 11:30 12:00 am Hours: Total Hours Worked Towards Goal:______________ 9 CONTRACTING & ACCOUNTABILITY: I _______________________, do solemnly swear on this _______ day of _________, 2004, to _____________________________ ___________________________________________________. And when I do this I will reward myself with__________________ ___________________________________________________. Signed Date _______________________ _____/_______/________ Witnessed Date _______________________ _____/_______/________ SELF-REWARD: Rewarding yourself is more effective than punishing yourself. RELAXATION: Too much stress and anxiety can reduce your ability to concentrate and become so distracting that you can’’t move towards the accomplishment of your goal. CONCLUSION: 1. Experiment with these strategies to find out what ones might work for you. 2. Don’’t try to put them all into place at once. You would probably become overwhelmed and get discouraged. 3. Continue to do what works, discard what doesn’’t, and try something new. 4. Be patient, give yourself time to change. You are not going to eradicate procrastination from your life overnight. 5. Celebrate the small steps. 10 101 Time Management & Time Saver Strategies 1. Clarify your values 2. Set goals based on your values 3. Develop action plans based on goals 4. Record and evaluate how you spend your time 5. Ensure that daily, weekly & term goals are congruent with your values 6. Combine activities 7. Watch out for the time wasters 8. Have little tasks at hand 9. Be flexible 10. Review lecture notes soon after your lecture 11. Review lecture notes throughout the term 12. Don’’t rely on cramming for exams 13. Spread memory work out over the term 14. Remember –– work expands to fill time available 15. 20% of what you do yields 80% of the results 16. 80% of what you do yields 20% of the results 17. Let your subconscious work for you –– start papers and creative work early 18. Have a note pad at all times 19. Take learning skill workshops 20. Have a purpose for everything you do 21. Define your objectives 22. Set priorities 23. Plan 24. Write down daily goals in order of priority 25. Set goals that are specific 26. Set goals that are measurable 27. Set goals that are acceptable to you 28. Set goals that are realistic 29. Set goals that include a specified time frame for completion 30. Make ““To Do”” lists 31. Work on top priorities 32. Break down big tasks into short projects 33. Do the hard tasks first 34. Eliminate tasks you do not have to do yourself 35. Complete one task before starting another 36. Delegate 37. Allow enough time for each task 38. Allow extra time for the unexpected 39. Avoid busyness 40. Allow time for family, friends and yourself 41. Use calendars: term, week, daily 42. Set deadlines 43. Consolidate discretionary time in blocks 44. Do creative work where you will not be disturbed 45. Communicate clearly the first time 46. Get feedback on your communications 47. Do not over schedule 48. Know your limitations 49. Use the telephone or email 50. Group phone calls, emails together 51. Return calls at a fixed time 52. Keep time filler tasks by the phone 53. Keep a clean desk 54. Do not waste other people’’s time 55. Plan meetings 56. Direct meetings purposefully 57. Start meetings on time 58. Keep meetings on agenda 59. Time limit agenda items 60. End meetings on time 61. Handle mail once 62. Throw out what you will not read 63. Use a tickler system to remind you of due dates 64. Let your secretary handle appointments 65. Fix hours for appointments 66. Go to the other person’’s room or office 67. Meet outside of your office 68. Block interruptions of appointments 69. Do not trust your memory –– write it down 70. Develop a good file system 71. Let someone hold you accountable 72. Get exercise 73. Schedule in more fun 74. Take a day off each week 75. Learn to say ““NO”” more often 76. Take time to nurture your spirituality 77. Remember, today may be your last day 78. Take your time 79. Accept responsibility for your time 80. Strive for a balanced life 81. Use the little windows of time 82. Group related tasks 83. Use your peak times wisely 84. Avoid procrastinating 85. Plan tasks before starting them 86. Nurture self-discipline & gratification delay 87. Nurture your concentration ability 88. Learn memory enhancement techniques 89. Develop a procedure manual for future reference 90. Learn from failures & mistakes, then forget them 91. Review long and short-term goals often 92. Eliminate tasks not related to your goals 93. Eliminate tasks that interfere with balance 94. Reward yourself for effective time management 95. Use post-it notes! 96. Use your day-timer 97. Give yourself time to relax each day 98. Plan ahead to ward off typical distractions 99. Learn to make decisions 100. Wherever you go, there you are, therefore, be all there 101. When you finish something, add it to your ““to do”” list, then cross it off –– it looks good and feels great! Relaxation Methods The body and the mind are interconnected, as a result, becoming relaxed physically helps us to relax mentally, and becoming relaxed mentally helps us to relax physically. Concentrate on Your Breathing Anxiety can lead to shallow, fast, or irregular breathing. Likewise, shallow, quick, or irregular breathing can increase physical sensations of anxiety. Those breathing patterns can create an imbalance of oxygen and carbon dioxide in the body and brain, heightening physical indicators often associated with anxiety and, in turn, increasing our cognitive interpretations that what we are experiencing is due to anxiety. Î Controlled Breathing Strategies: Practice this method of breathing for at least 4 minutes because that’’s roughly how long it takes to restore the optimal balance of oxygen and carbon dioxide. x Breathe in slowly and deeply to a count of 4, hold the breath for a count of 2, and breathe out for a count of 8. x With one hand on your upper chest, and the other on your stomach; the hand on your stomach should move in and out as you breathe, the hand on your chest should remain stationary. x Breathe either through your mouth or nose; whichever is more comfortable. x Breathe gently, slowly, and deeply and avoid taking big gulps of air. x Practice this method of controlled breathing a few times each day in situations in which you feel anxious Relax Your Muscles Tense muscles can be a result of anxiety as well as a cause of anxiety. Although people carry muscle tension in different areas of their bodies, most people report increased levels of relaxation and decreased levels of physical tension and anxiety on completing the progressive muscle relaxation exercise. Î Progressive Muscle Relaxation Strategies x Progressive muscle relaxation is a technique where the body’’s major muscle groups are alternately tensed and relaxed x The process can proceed from head to feet or feet to head x Tense and relax the muscles in the forehead, eyes, jaw, neck, shoulders, upper back, biceps, forearms, hands, abdomen, groin, hips, buttocks, thighs, calves, and feet x Tense the first muscle group for 5 seconds and then relax for 10-15 seconds; repeat, and do the same for the next muscle group until all muscle groups have been tensed and relaxed 12 Relax Through Visualization Visualization (or imagery) methods are techniques for learning to relax and reduce anxiety. Imagery involves actively visualizing scenes that are tranquil and relaxing for you. Î Visualization Strategies x The scenes you imagine can be scenes that may or may not exist. The important thing is that they are tranquil and relaxing for you x The specific scene is less important than how the image makes you feel x The more senses you incorporate in your image, the more relaxing the visualization is likely to be x By imagining smells, sounds, tastes, and tactile sensations that go along with your image, you will increase your ability to relax x ie. –– If you imagine yourself walking along a tree-lined mountain path, notice the bird songs, the light through the trees, the fragrance and colour of the leaves, and the feel of the breeze on your skin. Some of the material above has been adapted from Geenberger & Padesky’’s ““Mind Over Mood”” Five Finger Relaxation Technique Begin this relaxation method by closing your eyes and using the deep breathing method. After a few deep breaths: Step 1 - Touch your thumb to your first finger and think back to a time when your body felt a deep healthy fatigue (ie. After a long hike/bike ride) - Remember the feeling of your muscles relaxing and your heart beating slowly Step 2 - Touch your thumb to your second finger and think back to a time when you had a big achievement in your life or when you had finished an important project - Feel the pride of accomplishing something important to you Step 3 - Touch your thumb to your third finger and think back to the nicest compliment you have ever received. - Feel the warmth and happiness from the compliment Step 4 - Touch your thumb to your fourth finger and go back to the most beautiful place you’’ve been to or can imagine. - Allow the beauty to soak in. Feel safe and secure and let all the tension and stress go. Reflect and enjoy for a while. Practicing this exercise everyday for a few weeks will set up an automatic relaxation process that you can activate whenever you begin to notice the stress or anxiety starting. Simply touch each finger to your thumb, or all four at the same time, and feel yourself relax. Do this several times each day to create brief ““time-outs””. Some of the material above has been adapted from Davis et al.’’s ““The Relaxation and Stress Reduction Workbook””. 13 ““The Anxious-Afraid Procrastinator”” x The ““anxious-afraid”” procrastination style is characterized by an individual feeling overwhelmed and pressured by the tasks or relationships at hand. x The ““anxious-afraid”” procrastinator may: ƒ Feel pressure to succeed ƒ Be a perfectionist in work endeavors ƒ Be unrealistic about time ƒ Be uncertain about their goals ƒ Be dissatisfied with their achievements ƒ Be sensitive to criticism and failure ƒ Be fearful of relational change x This type of person often maintains high levels of efficiency and productivity; however, easily becomes over-stressed and over-worked and is highly susceptible to procrastination. x Attempts to relax and avoid pressure often give rise to more guilt, pressure and apprehension. x When the focus is on relationships, the individual will likely avoid completing tasks that threaten to change the desired levels of intimacy/dependency in their relationship. Characteristics - Hardworking, high achieving, and competent - Fearful of being judged and falling short of expectations - Feelings of guilt, inadequacy, incompetence, inferiority, or superiority - Critical of self and others - Focused on the future –– worried about outcomes - Seeks a lot of advice from others and hesitates making decisions on their own - May be fearful of intimacy in relationships Irrational Beliefs - ““My worth as a person is determined by my ability and achievements.”” - ““I must always do well and be approved of by others.”” - ““I must be in control and resist control by someone else –– I can’’t risk exposure and failure.”” - ““I must maintain and reach my unrealistic goals and expectations.”” 14 Summary: Trying harder or becoming more organized does not often work for this type of procrastinator. It only increases the pre