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Procrastination Powerpoint
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- 4. PROF. tim pychyl dr.timothy pychyl is an associate professor in the department of psychology at carleton university. his research focuses on procrastination. he has numerous publications, a website, a blog, podcasts, and comic strips For more information about his research, visit www.procrastination.ca
- 5. … ENOUGH TOBREAK THE ICE!
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- 7. what is procrastination? derivedfrom the latin verb: procrastinare pro – forward motion crastinus – belonging to tomorrow to “put off or postpone until another day”
- 8. Tomorrow (noun) a mysticalland where 98% of all human productivity, motivation, and achievement is stored. - Unknown
- 9. procrastination is the artof keeping up with yesterday Don Marquis
- 10. procrastination is the thiefof time Edward Young
- 11. never put offtill tomorrow what you can do the day after tomorrow just as well Mark Twain
- 12. who procrastinates? everyone procrastinates BUT noteveryone is a procrastinator
- 14. why do peopleprocrastinate? • perfectionism • feeling inadequate • undeveloped study skills • aversion to discomfort • resentment • being overextended • lifestyle issues • fear of success/failure • overwhelming negative emotional states
- 15. procrastination involves avoluntary, irrational, delay despite the expectation of a potential negative outcome (Mohsen Haghbin)
- 16. psychologists define procrastinationas.. the gap between intention and action
- 17. this is anexample of self-regulation failure a.k.a. short-term mood repair “Giving in to Feel Good”
- 18. Personality (me) nature ofour goals and intentions (the task) self-regulation failure cognitions and beliefs (the way I think) self-control and willpower (lack of willpower)
- 19. personality “i just don’t wantto do it” Impulsivity (Resistance) “i don’t know where to start” Conscientiousness “it will never be good enough” (Fear of Failure) Perfectionism
- 20. flavours of procrastination arousalavoiders decisional
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- 23. “it’s not fun” THETASK “it’s too hard” task aversiveness= dreading the displeasure of doing the task 1. lack of meaning à lack of enjoyment, fun, pleasure, passion, self-identity 2. lack of structure à lack of autonomy, control, initiation, uncertainty
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- 25. lack of willpower willpoweris like a muscle.. the more we exercise it, the stronger it gets! it is also a limited resource!
- 26. the way ithink 1. irrational beliefs a. “i’m not smart enough to do this” b. “studying won’t help” 2. self-deception a. “i’ll feel more like doing it tomorrow” b. “there’s plenty of time, it can wait until later”
- 27. effects OF PROCRASTINATION Procrastinationis more than the cost of a few “all nighters” in the dorms of universities a. b. c. d. performance emotional and mental well-being physical health relationships
- 28. so if procrastinationoccurs because of the way we think… to beat it, we need to THINK about how we THINK. “metacognition”
- 29. recognizing procrastination 1. admit thatyou WILL procrastinate! (it’s inevitable) 2. identify the cost of procrastinating or the benefits of completing the task on time 3. forgive yourself!
- 30. 3 steps toavoiding procrastination
- 31. 1. plan andset goals Plan Plan Plan Plan Plan Plan goals time resources the process for distractions for failure
- 33. intention to action implementationintentions: “when X occurs, i will do Y, resulting in Z” X= social cue Y= the task Z= result
- 34. 2. create obstacles “ifyou find a path with no obstacles, it probably doesn’t lead anywhere” - Frank a. Clark
- 35. 2. create obstacles - multi-tasking is a myth! - choose a designated workspace that you feel motivated in - bring only the tools you need for the task - use internet blocking apps such as anti-social - leave post-it note reminders on your most common forms of procrastination
- 36. Once concentration hasbeen broken, it takes at least 15 minutes to get back into the “work” state of mind
- 37. minutes turn intohours
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- 39. realistically evaluate yourwork by tracking your progress, hour by hour
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- 41. 3. just getstarted! how do you eat an elephant?
- 42. . . onebite at a time!
- 43. 3. just getstarted! divide the task into bite-sized chunks intro conclusion research discussion divide the task into 5, 15, or 30 minute portions
- 45. Pomodoro technique • choosea task to work on • set a timer for 25 minutes • work on the task until the timer goes off • take a 5 minute break • reset the timer and repeat after 2 hours, give yourself a longer break
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- 48. resources • pychyl, t.a.,and flett, g.l. (2012). procrastination and self-regulatory failure: An introduction to the special issue. j ournal of rational-emotive and cognitive-behavior therapy. DOI: 10.1007/ s10942-012-0149-5 • • • • • http://www.brianrlittle.com/topics/research/personal-projects-analysis/ http://www.counselling.cam.ac.uk/selfhelp/leaflets/procrastination http://www.mentalhealth.ualberta.ca/en/~/media/mentalhealth/docs/hintsprocrastination2012.pdf www.procrastination.ca http://http-server.carleton.ca/~tpychyl/PYCHYL%20procrastination%20presentation %20march%2019%202012.pdf • http://www.watchwellcast.com/