Procrastination
Replacing high-priority actions with lower priority, mostly for enjoyment
3 elements: conterproductive, needless, delaying
Normal – chronic – psychiatric disorder (impulse control deficit, ADHD, any prefrontal cortex damage, depression)
Consequenses: Stress – sense of guilt – lower performance – not meeting commitments, responsibilities
Causes:
- Anxiety
- Perfectionism
- Lack of self-confidence – self downing
- Fear of failiure or success
- Impulsiveness – low frustration tolerance
- Disliking the task
- Boredom
- Apathy
- Anger/hostility
Academic procrastination
- planning deficit: underestimation the required time, overestimation of own capacity, working style in one sitting, not spacing
- difficulty in setting self-imposed deadlines
Typical process
- Optimistic ideas about ablities, competences
- Feeling of control
- Crossing over an imaginary starting time and doing nothing
- Realization that there is not enough time
- Justifications, reasoning
- Effort to complete the task
- Task completed – f.e.: fairly good grade
- Positive reinforcement for the poor behavior
- Conterproductive behavior is repeated over and over
Work on your procrastination
A – activating event
B – belief system
C – consequences
- Realize your activating event
- Discover your belief system
- Dispute your reasons, justifications, emotions
I am delaying on ______________ because
Reasons:
1.
2.
3.
4.
Argument against each reason you gave
Common justificative arguments:
- Manana
- Contingent manana
- Grasshopperism
- Escapism
- Impulsiveness
- Relaxing
Common rationalizations:
- I am more productive under pressure.
- I do not know how to do it.
- I do not want to do it.
- The world does not end if it is not done.
- I am not in the mood.
- Last time it worked.
- I will miss a once time event.
- I was not in control of the circumstances.
- I worked so long and so hard, I have no more energy.
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