Slide 1 : Beating Procrastination:Causes, Triggers, Cures
Slide 2 : Tom Cox
Procrastination is not Laziness : Procrastination is not Laziness Problem Procrastination does NOT come from:
Laziness
Lack of Willpower
Lack of Ambition
Problem Procrastination is self-inflicted and stress-related
When is Procrastination Good? : When is Procrastination Good? Procrastination can be good when:
Lack a Resource and must Wait
Suspect an Assignment is not really important
You need to Think it Through more
Your Energy Level is wrong (not Mood)
Awareness or Mindfulness : Awareness or Mindfulness Even before you begin to beat procrastination, you can start to increase your awareness
Step back from yourself – observe your feelings as you feel them
Notice your actions as you do them
This sets you up for success
Stress Worsens Procrastination : Stress Worsens Procrastination Chronic Stress changes the Brain
NY Times article 18-Aug-2009
Problem-solving and Goal-seeking areas of the brain shrivel
Rote and Habit areas blossom
Doing old things and expecting new results
Stress Relief can Restore the Brain : Stress Relief can Restore the Brain With four weeks of vacation, the brain returns to normal
Problem-solving and Goal-seeking areas re-grow
Rote and Habit areas shrink back
Other stress-reduction habits help
Stress Behaviors : Stress Behaviors Difficulty making decisions.
Angry outbursts.
Forgetfulness.
Low energy level.
Constant worrying.
Propensity for mistakes. Thoughts about death or suicide.
Trouble getting along with others.
Carelessness.
Withdrawing from others.
Hiding from responsibilities.
Stress Enhancers : Stress Enhancers Isolation
Uncertainty
Feeling of Lack of Control
Fatigue
Notice Stress Behaviors : Notice Stress Behaviors If you are showing behavioral signs of high stress:
Do not blame or shame yourself! That enhances stress
Instead, realize it means:
You really are under a lot of stress
Your behavior will improve as you reduce subjective stress
Attack Stress Enhancers : Attack Stress Enhancers If you are Isolated:
Eat meals with friends
If you are Uncertain:
Seek certainty – analyze, ask
If you Feel a Lack of Control:
Focus on what you can control
If you have Fatigue:
Get good sleep – prioritize it
Focus on What you Control : Focus on What you Control If you Feel a Lack of Control:
Focus on what you can control
Procrastination Journal : Procrastination Journal Increase your awareness of your procrastination thoughts and behaviors by keeping a journal of:
The date and time of the impulse
What you were doing
What you were tempted to do
What you told yourself
What you chose to do and for how long
Procrastination Triggers : Procrastination Triggers Procrastination is often triggered by:
Resentment
Confusion or Uncertainty
Fear of
Failure
Success
Criticism
Skill Deficit
Unrealistic Time Estimates
Resentment : Resentment Your procrastination might be triggered by Resentment if:
You have a hard time saying “no”
You’re a people-pleaser
You are often bullied into things
You fear confrontation
You feel taken advantage of
You say “I shouldn’t have to…”
Resentment Example : Resentment Example Dilbert cartoon about Low Standards:
Wally tells Asok to use the “power of low standards” and leave his dirty dishes on the floor
Alice walks by and says “once again I have to clean up after slobs”
Resentment Non-Fixes : Resentment Non-Fixes Anti-procrastination advice that may NOT work with Resentment:
Break it into smaller chunks
Instead of one large task I resent, now I have ten small tasks I resent
Reward yourself
The reward may bring up the same negative emotion as the task and become non-rewarding
Clarify Goal or Next Step
If the problem is not a lack of clarity, time spent clarifying is wasted
Resentment Fixes : Resentment Fixes Defer (mindfully) – pick a higher priority task to do instead
Ditch – Just say “no”
Dilute the impact – Focus on your Worthy Goal
Delegate (when appropriate)
Just Do It – “Put on your Big Boy Pants” – sometimes we all have to do things we dislike; grow up
Procrastination Cycle : Procrastination Cycle You Feel Anxiety
Which is temporarily relieved by
An Empty Promise or a Self-Criticism or a Distraction
Which leads to
Non-performance and more Anxiety
Confusion or Uncertainty : Confusion or Uncertainty Is Your Procrastination Triggered by Confusion or Uncertainty?
Do I have a Clear Vision of my desired outcome?
Do I have a Clear Understanding of my Next Steps?
Do I have a sense of hopelessness?
Do I feel Anger because it seems someone wants me to Read their Mind?
Confusion Non-Fixes : Confusion Non-Fixes Anti-procrastination Advice that May Not Work with Confusion:
Break it into smaller chunks
Sometimes this does work; sometimes not
Reward yourself
The reward doesn’t help because the problem wasn’t a lack of willingness
Just Do It
Just do what, exactly? What is the “it”?
Time Log or Time Management
Time Usage is not the weak link here
Confusion Fixes : Confusion Fixes Create a Vision First
Analyze – what is unclear
Ask – sharing a burden halves it
Find Someone Who Did It
Almost any successful person will gladly give you 30 minutes to tell you how they succeeded – just offer to buy them coffee
Work Backwards from Result
When the Process is unclear, specify the Outcome
Don’t Remember Things : Don’t Remember Things When experimental subjects had to memorize seven (7) digits instead of two (2):
Their self-control dropped by half (50%)
They were twice as likely to pick chocolate cake over fruit salad
Use your System to Remember Things
“The Weakest Ink is Stronger than the Strongest Memory” – so write it down
Fear : Fear Is Your Procrastination Triggered by Fear?
What emotions come up when I consider this task?
Have I eliminated Resentment?
Have I eliminated Confusion?
Am I mad at myself, or consider myself cowardly?
Do I envy people who do this easily?
Faces of Fear : Faces of Fear The three major kinds of fear are:
Fear of Failure
Does doing badly hurt more than not trying? (Perfection or don’t try)
Fear of Success
Will success push us out of our comfort zone or create new work?
Fear of Criticism
Who might be critical? Why do we care?
Tackle each one differently!
Fear Non-Fixes : Fear Non-Fixes Anti-procrastination Advice that May Not Work with Confusion:
Break it into smaller chunks
Sometimes this works; sometimes not
Analyze or Ask
I may know what to do, and fear it
Reward Yourself
Just Do It
Sometimes this works; sometimes not
Fear Fixes : Fear Fixes Create a Vision First
Find a passion greater than your fear
Deadlines
The fear of missing the deadline can overcome the fear of doing the task
Find Someone Who Did It
Sometimes the role model gives you courage
Create an Unshakable Sense of Worth based on Facts
Re-Interpret Fear as a Reason to Act
Skill Deficit : Skill Deficit Procrastination Triggered by a Skill Deficit
What emotions come up when I consider the task I’m putting off?
Have I eliminated Resentment, Confusion, and Fear as causes?
Am I self-Critical / see myself as Stupid?
Skill Deficit Fixes : Skill Deficit Fixes Break into Sub-Steps, then check Skill
List Skill needed for each sub-step
Go find/hire each skill you lack
Identify the Real Outcome
Guy who couldn’t Read – went with Audio Books instead
Re-Interpret your Reluctance – treat the skill deficit as a challenge
Unrealistic Time Estimates : Unrealistic Time Estimates Is Your Procrastination Triggered by Unrealistic Time Estimates?
Do I even make time estimates?
Have I eliminated Resentment? Confusion? Fear?
Am I Chronically Late?
Three Steps to Beat Procrastination : Three Steps to Beat Procrastination Become mindful – notice when you do it
Analyze – identify your triggers
Treat – use the right fixes for your triggers
Available Now : Available Now “Beating Procrastination” CD
by Tom Cox
Available on lulu.com