Whats Stopping You? Strategies to overcome productivity problems Tutor: Michael Bryant
3 Workshop Overview Part One: Understanding how you procrastinate Part Two: Strategies for Change
4 Procrastination questionnaire review Overcoming your procrastination habits Naming your fears Thoughts create feelings Workshop Overview Part One : Understanding how you procrastinate
5 Workshop Overview Part Two: Strategies for Change –Moving from self-doubt to confidence –Moving from inaction to action-taking –Time management –Self-hypnosis for change.
6 1.Write a list of things youre procrastinating about 2.Give each item a letter as follows: A – Urgent and important B – Important but not urgent C – Not important and not urgent 3. Pick one item you want to focus on for this workshop What are your goals? Exercise:
8 Procrastination Habits 1.Putting the cart before the horse 2.Mastery model 3.Fear of failure 4.Perfectionism 5.Lack of self-rewards 6.Should statements 7.Passive aggressiveness 8.Unassertiveness 9.Coercion sensitivity 10.Lack of desire
9 Procrastination in Relationships –Procrastination affects not only work-related matters, but also relationships. –What is being deferred here is friendship and love. Procrastination in relationships can take two forms: –fear of intimacy or –fear of separation
10 Causes of Procrastination –Perfectionism: Two types : –Adaptive – have high standards and believe their performance lives up to these. They want perfection often before they have worked for it, as they cannot accept the time it takes to achieve a task of the (often impossibly) high standards they set. – Maladaptive - are over-concerned about making mistakes. This group are high achievers, but are flexible enough to know that they will sometimes fail and will need to improve on their efforts.
11 –Lack of Self-Confidence –Poor Study / Research Skills –Anger –Lifestyle –Emotional and mental health problems Causes of Procrastination continued
12 Understanding Procrastination Patterns Five-stage process describing how many people procrastinate: –Equating the task with your self-worth –Using perfectionism to make the task seem even more difficult –Anxiety completely blocks you from working –Procrastination rescues you from anxiety –Introducing a threat to complete your task (deadlines may help us to overcome our delays, as can the potential fear of failing your course / job.
13 Fear may be one of your reasons for procrastination if –Thinking about the task makes you feel uncomfortable. –You worry a lot about how it will turn out. –You hesitate to get started for fear youll mess it up. –You wonder if you can handle it. –When you try to do it you feel tense, your heart races, or you start to feel hot. – You think people will criticize, reject, or laugh at you.
14 Fear is not your problem if you procrastinate because: –You are feeling lazy. –You are tired. –You are feeling discouraged. –You just cant concentrate. –You would rather do something more fun.
15 Thoughts create feelings: Examples Your negative thoughts + Your emotional reaction = Procrastination (P.) I dont what to do + Anxiety = Procrastination I cant deal with this right now + Fatigue = P. I hate having to do things like this + Irritation = P. This is going to be so messed up + Dread = P.
16 –If you can identify the: thought and the feeling that together are leading you to procrastinate, you can choose another way to cope. Examples: Too exhausted = rest for a while, then work. Dread = think of positive possible outcomes. Uncomforatable = think of past coping events. Thoughts create feelings:
17 Thoughts create feelings Procrastination Model: Actions: Procrastination, avoidance Thoughts: Im going to mess it up. Feelings: tense, anxious, fearful
18 Thoughts create feelings Action Model : Actions: Take action, Make progress Thoughts: Get started. It doesnt have to be perfect. Feelings: Empowered, encouraged.
19 Moving from self-doubt to confidence Core Strategies: –Respond to your Inner Child with encouraging thoughts –Identify main messages from your Inner Critic –Convert Inner Critic to your Inner Coach.
20 self-doubt to confidence: Discouraging vs. Encouraging thoughts DiscouragingEncouraging I cant handle it.I always say that when Im stressed. I dont know what to do. Slow down. Figure it out or ask for help. Its not going to work. Come up with a plan that is more likely to work.
21 Moving from inaction to action-taking: strategies –Figure out whether laziness is your problem. –Understand the social consequences of procrastination. –Find out how you might have been trained to let others do your work. –Learn to transition from pleasure seeking to taking action.
22 Moving from inaction to action-taking: Exercise: –Name some examples of your style of pleasure seeking procrastination, e.g.: –When you dont mind doing a chore at home and you have the time to do it, but you watch TV instead. –When you have had enough sleep and you are looking forward to starting your day, but you want 5 more minutes of sleep anyway. –When you over-prepare or over-research instead of writing or starting the task.
23 Time management –Time is fixed, measurable and finite. –Procrastinators resist planning ahead. –Integrate SMART goals into your plans: S = Specific M = Measurable A = Attainable R = Realistic T = Timely
24 Time management strategy: The UnSchedule –The UnSchedule is not based of time-keeping based on what you should do. –The UnSchedule is a weekly calendar of all your committed activities. It helps you to: 1.Look ahead at the week to see how much time you have already committed. 2.Review at the end of your week, being able to see where your time has actually gone. 3. Learn to use little bits of time (i.e., 30 minutes)
25 UnSchedule example: work on paper MondayTuesdayWed.Etc.. 6amWake up, jog, shower 7Breakfast, kids to school 8worked on paper Watched daytime TVwork on paper 9GO TO WORK 3pm 4Pick up kids Work meeting (late) 7Help w homeworkMake DinnerPick up kids Dinner 9pmTV Newsworked on paperPub with Sabina Etc..
27 Self hypnosis CD How to make your own self hypnosis CD
28 Books –Procrastination: Why you do it. What to do About it Now, Jane Burka, PhD. –Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-free Play, Neil A. Fiore –Self-Hypnosis For Dummies, Mike Bryant –Isnt it About Time?: How to Overcome Procrastination and Get on with you Life, Andrea Perry and Joel Mischon. –Eat That Frog!: Get More of the Important Things Done, Today!, Brian Tracy