Procrastination and how to combat it?

Remmy

Hi all.
I have a problem with procrastination.I know it's not the most reliable source but I looked up the wikipedia section about it and is all describing me.The perfectionism,the relaxed type and the tense-afraid.I feel better even now that I know I'm not just being a lazy stall.:DSo if anyone better informed than me can tell me anything about this subject i would be greatly appreciative.

Thanks in advance guys
Remmy

Not The Real Scarecrow

I'll tell ya tomorrow.

JuliusCaesar

You could just look at it behaviourally.

Putting off an unpleasant chore and watching TV instead = immediate reward (if you like TV)

So....if you really want to have the unpleasant task finished - the one you keep putting off - use the Primack Principle: reward an infrequent behaviour with a frequent one. ie do the task THEN watch TV/drink tea or whatever it is you like doing & do frequently.

Or break down the unpleasant task into its constituent tasks. If the unpleasant task is studying, what is it that you want to do? Tidy desk, get books out, read the chapter, make notes, review notes, plan essay, write essay etc. Tackle them one at a time, and maybe reward each step.

Why would anyone do something that they don't feel like doing? You need motivation - and motivation is often induced by rewards. Quick rewards are more reinforcing than long-term rewards.

ntlbell

everyone procrastinates

it's just another bad habit and some do it more than others.

As someone has said treat yourself like a child with rewards or whatever does it for you trial and error :pac:

give yourself breaks, break things down into smaller manageable chunks

don't concentrate on finishing everything concentrate on finishing that one chunk and then on to the next etc

Latchy

Balance balance balance , it's all about getting the balance right .

The guilt trip comes later .

Remmy

Thanks guys these tips really are helping.The main problem was studying for an upcoming exam.I kept seeing it as one mighty task.Re your instructions I did a topic i needed to cover at a time and took a small breather.It really helps.Im sitting here typing this after doing a great evenings study and chuffed with myself.In all honesty cheers lads!

Cinful

CBT in practice: Schedule yourself with rewards for compliance. Buddy system helps too with mutual support net.

Overheal

I just opened up this book "The power of the other hand" by Lucia Capacchione

Its seems like theres a lot of goodness to be had in that book, some of it to tackle perfectionism and procrastination issues.

I've only read the introduction but simply put by exercising your dormant hand through drawing and writing exercises its meant to wake up the dormant hemisphere of your brain (in most people the Right hemisphere and the left hand)

That may be where you find balance. A healthy mind is a whole mind.

Cinful

Overheal wrote: »

I just opened up this book "The power of the other hand" by Lucia Capacchione

I've only read the introduction but simply put by exercising your dormant hand through drawing and writing exercises its meant to wake up the dormant hemisphere of your brain (in most people the Right hemisphere and the left hand)

No offense, but wouldn't recommend it. Popular self-help genre. North Hollywood publisher directed to nonprofessional audience. Published 1988 with reference to dated research. Assumes debatable cognitive and physical action links. Right-left hemisphere oversimplification in light of recent studies.

samhail

I know exactly what you mean - will have to read that article on it on wiki just procrastination i suppose.

What i find really helpful is making a list.
I *have* to do it in work cos bosses come back to me too many times and ask me have i done this yet... ack.
Prioritise.
try and read up on Importance and Urgency time management.
also... hmmm oh yeah i tend to try and get everything in emails - so you want something done you email me. when i get the email i open it on my desktop in work and will work through them all. Very not good if the friggin computer crashs though !

yeah and also setting deadlines, as was suggested already in this thread, helps alot.

(sorry for giving thanks to meatwad - its actually the only thing i had on my mind when i opened the thread )

JuliusCaesar

Remmy wrote: »

Thanks guys these tips really are helping.The main problem was studying for an upcoming exam.I kept seeing it as one mighty task.Re your instructions I did a topic i needed to cover at a time and took a small breather.It really helps.Im sitting here typing this after doing a great evenings study and chuffed with myself.In all honesty cheers lads!

Glad to hear you found it useful! That's the great thing with Behavioural work - it focuses on function, and so is geared towards solving problems. Sometimes you don't need the C (Cognitive) bit of CBT!

and being chuffed with yourself is the best kind of reward!

The Black Oil

http://www.thesite.org/workandstudy/studying/studentlife/happystudentlife

http://www.dcu.ie/students/counselling/procrastination.shtml

I find the SMART thing a bit urgh, but I guess it works for some people.

australiamove

I find if I tell myself first thing in the morning what I need to get done I just get right up and do it otherwise I find myself avoiding things I need to get done. Hope this helps you...:o

taztastic

I've just been reading a lot of stuff about children's coping styles in education which reminded me alot of this. There are a variety of ways including emotion focussed which tends to associate with anxiety or frustration. There's also task focussed which is getting on in there and doing the thing. Equally there is distraction, diversion or avoidance which are all about staying away.
From what I understand a large variance comes from how able you perceive yourself to be to get the work done.
So self-talk might be good in terms of reminding yourself that you can get this done easily, remind yourself about times you did manage to get things done, focus on what goal it is and visualise yourself finishing. Combine with a bit of CBT - act as if you've a task focused coping style (how you imagine someone like that would act) - and soon enough it should become just a part of how you do things.

I've only read the introduction but simply put by exercising your dormant hand through drawing and writing exercises its meant to wake up the dormant hemisphere of your brain (in most people the Right hemisphere and the left hand)

WHAT?!?