Procrastination
By Diane Lang
Procrastination:
We are all guilty of it at one time or another but if you realize that you are procrastinating more often then you are getting things done, then it is time to work on it. Procrastination is the avoidance of getting a task accomplished. Procrastination can lead to feelings of guilt, self doubt, depression and can lead to chronic procrastination.
Why we procrastinate?
1. Poor time management skills. Are you uncertain of your goals or priorities? Are you overwhelmed? Are you taking on more then you can or are you afraid to say “ NO” ?
When you are overwhelmed or managing not managing your time wisely it’s easy for you to put off tasks for a later date or spending time doing things are not a priority.
2. Do you have difficulty focusing? When you sit down to do work or study, do you find yourself day dreaming? Falling asleep, watching TV, etc?
Is it that your environment is noisy? Is your desk cluttered or disorganized? Are you laying in your bed while studying?
3. Fear/ anxiety - Are you afraid of failure? Rejection or success? Do you spend more time on worrying or asking what if?
4. Low self - esteem - Are you constantly thinking negative beliefs or thought such as: I'm a failure, I can't succeed in anything or I'm stupid? The negativity ca stop you from getting things done.
5. Personal problems - Example: Break up or divorce, financial difficulties, problems with friends or families.
6. Unrealistic expectations or Perfectionism - Do you believe you have to do everything 100% are you being realistic. Example are you taking too many classes at school while working a full time job?
How to over come procrastination
1. After reading thru the reasons, be honest and ask yourself the questions from above? Recognize out your reasons why?
2. Figure out your short term goals - goals for now till 6 months to a year.
3. Write down your long term goals - where do you see yourself in three years, five years?
4. Write a action plan for your short term goals that can be revised every time a goal is completed.
5. Set priorities.
6. Use a to do list. Write one for everyday and cross off as accomplish tasks.
7.Mke sure your goals are realistic
8. Modify your environment. Eliminate noise distractions - shut the phone, cell phones, TV and radios off. Make sure you have plenty of light. Have necessary equipment at hand so you don't have to get up to get pens, pencils, books, etc. Don't get too comfortable when studying. Don't study or do work in bed. Make sure to have a comfortable chair. Organize your area so next time you have work to do, you are ready!
Time Management Tips:
1. Sleep is very important. You should be getting 50-60 hours a week. If you become sleep deprived, you will not be able to concentrate.
2. If you need to study for school or work, study time should be 1 hour of homework for every in hour in class and possibly more during midterms, finals or projects. This can vary depending on faculty and class.
3. Normal amount of leisure time per week is 15-25 hours a week. So, make sure you put time in for social activities and hobbies. Schedule them in and make this time part of your weekly routine. This includes: family time, community time and volunteer.
4. Plan your schedule for the week in advance. Make a schedule on Sunday for the week. Have a To do list for each day. Make sure you have your schedule and to do lists written down.
5. Do your most difficult work at your peak hours. What part of the day do you have the most energy? If it’s afternoon, that is the time you should study, work out, etc. Your peak hours will be when you are most efficient and motivated plus you will have the most energy.
6. Eat right, drink plenty of water and exercise. If you don't feel good physically then it will be hard to keep mentally active. If your basic needs aren't met everything else becomes harder.
7. Do hard tasks in small blacks of time. Take breaks. Example: If studying for a midterm- Plan on studying for 45 minutes then taking a 10-15 minute break and start the cycle again.
8. Study, review, work out, etc in small groups. Having a partner will motivate you.
Diane can be reached at Lifeline36@aol.com.
View Dianes Profile on Butterfly by Clicking Here
Procrastination:
Why we procrastinate?
1. Poor time management skills. Are you uncertain of your goals or priorities? Are you overwhelmed? Are you taking on more then you can or are you afraid to say “ NO” ?
When you are overwhelmed or managing not managing your time wisely it’s easy for you to put off tasks for a later date or spending time doing things are not a priority.
2. Do you have difficulty focusing? When you sit down to do work or study, do you find yourself day dreaming? Falling asleep, watching TV, etc?
Is it that your environment is noisy? Is your desk cluttered or disorganized? Are you laying in your bed while studying?
3. Fear/ anxiety - Are you afraid of failure? Rejection or success? Do you spend more time on worrying or asking what if?
4. Low self - esteem - Are you constantly thinking negative beliefs or thought such as: I'm a failure, I can't succeed in anything or I'm stupid? The negativity ca stop you from getting things done.
5. Personal problems - Example: Break up or divorce, financial difficulties, problems with friends or families.
6. Unrealistic expectations or Perfectionism - Do you believe you have to do everything 100% are you being realistic. Example are you taking too many classes at school while working a full time job?
How to over come procrastination
1. After reading thru the reasons, be honest and ask yourself the questions from above? Recognize out your reasons why?
2. Figure out your short term goals - goals for now till 6 months to a year.
3. Write down your long term goals - where do you see yourself in three years, five years?
4. Write a action plan for your short term goals that can be revised every time a goal is completed.
5. Set priorities.
6. Use a to do list. Write one for everyday and cross off as accomplish tasks.
7.Mke sure your goals are realistic
8. Modify your environment. Eliminate noise distractions - shut the phone, cell phones, TV and radios off. Make sure you have plenty of light. Have necessary equipment at hand so you don't have to get up to get pens, pencils, books, etc. Don't get too comfortable when studying. Don't study or do work in bed. Make sure to have a comfortable chair. Organize your area so next time you have work to do, you are ready!
Time Management Tips:
1. Sleep is very important. You should be getting 50-60 hours a week. If you become sleep deprived, you will not be able to concentrate.
2. If you need to study for school or work, study time should be 1 hour of homework for every in hour in class and possibly more during midterms, finals or projects. This can vary depending on faculty and class.
3. Normal amount of leisure time per week is 15-25 hours a week. So, make sure you put time in for social activities and hobbies. Schedule them in and make this time part of your weekly routine. This includes: family time, community time and volunteer.
4. Plan your schedule for the week in advance. Make a schedule on Sunday for the week. Have a To do list for each day. Make sure you have your schedule and to do lists written down.
5. Do your most difficult work at your peak hours. What part of the day do you have the most energy? If it’s afternoon, that is the time you should study, work out, etc. Your peak hours will be when you are most efficient and motivated plus you will have the most energy.
6. Eat right, drink plenty of water and exercise. If you don't feel good physically then it will be hard to keep mentally active. If your basic needs aren't met everything else becomes harder.
7. Do hard tasks in small blacks of time. Take breaks. Example: If studying for a midterm- Plan on studying for 45 minutes then taking a 10-15 minute break and start the cycle again.
8. Study, review, work out, etc in small groups. Having a partner will motivate you.
Diane can be reached at Lifeline36@aol.com.
View Dianes Profile on Butterfly by Clicking Here
Comment
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Comment by Allison L. on April 28, 2010 at 11:23am -
Thank you so much for this!! I have been procrastinating a lot of things and it keeps building. The more I procrastinate, the more unorganized I become and the more stressed and depressed it makes me. I am hoping the warmer weather and some motivation will help me get out of this funk. I will def try some of your tips. Thank you.
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