Whats Stopping You Strategies to overcome productivity problems Workshop Overview
Winninger, Thomas, Contributing Editor has reference to this Academic Journal, PHwiki organized this Journal Whats Stopping You Strategies to overcome productivity problems Tutor: Michael Bryant Workshop Overview Part One: Underst in addition to ing how you procrastinate Part Two: Strategies as long as Change
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Procrastination questionnaire review Overcoming your procrastination habits Naming your fears Thoughts create feelings Workshop Overview Part One: Underst in addition to ing how you procrastinate Workshop Overview Part Two: Strategies as long as Change Moving from self-doubt to confidence Moving from inaction to action-taking Time management Self-hypnosis as long as change. Write a list of things youre procrastinating about Give each item a letter as follows: A Urgent in addition to important B Important but not urgent C Not important in addition to not urgent 3. Pick one item you want to focus on as long as this workshop What are your goals Exercise:
Procrastination questionnaire Exercise: Rate your Procrastinator Types Subscale 1: Guilty types Subscale 2: Avoiders Subscale 3: Disorganised types Subscale 4: Self-doubters Subscale 5: Passive aggressive Subscale 6: Perfectionists Subscale 7: Pleasure seekers / lazy Procrastination Habits Putting the cart be as long as e the horse Mastery model Fear of failure Perfectionism Lack of self-rewards Should statements Passive aggressiveness Unassertiveness Coercion sensitivity Lack of desire Procrastination in Relationships Procrastination affects not only work-related matters, but also relationships. What is being deferred here is friendship in addition to love. Procrastination in relationships can take two as long as ms: fear of intimacy or fear of separation
Causes of Procrastination Perfectionism: Two types : Adaptive have high st in addition to ards in addition to believe their per as long as mance lives up to these. They want perfection often be as long as e they have worked as long as it, as they cannot accept the time it takes to achieve a task of the (often impossibly) high st in addition to ards they set. Maladaptive – are over-concerned about making mistakes. This group are high achievers, but are flexible enough to know that they will sometimes fail in addition to will need to improve on their ef as long as ts. Causes of Procrastination continued Lack of Self-Confidence Poor Study / Research Skills Anger Lifestyle Emotional in addition to mental health problems Underst in addition to ing Procrastination Patterns Five-stage process describing how many people procrastinate: Equating the task with your self-worth Using perfectionism to make the task seem even more difficult Anxiety completely blocks you from working Procrastination rescues you from anxiety Introducing a threat to complete your task (deadlines may help us to overcome our delays, as can the potential fear of failing your course / job.
Fear may be one of your reasons as long as procrastination if Thinking about the task makes you feel uncom as long as table. You worry a lot about how it will turn out. You hesitate to get started as long as fear youll mess it up. You wonder if you can h in addition to le it. When you try to do it you feel tense, your heart races, or you start to feel hot. You think people will criticize, reject, or laugh at you. Fear is not your problem if you procrastinate because: You are feeling lazy. You are tired. You are feeling discouraged. You just cant concentrate. You would rather do something more fun. Thoughts create feelings: Examples Your negative thoughts + Your emotional reaction = Procrastination (P.) I dont what to do + Anxiety = Procrastination I cant deal with this right now + Fatigue = P. I hate having to do things like this + Irritation = P. This is going to be so messed up + Dread = P.
Thoughts create feelings: If you can identify the: thought in addition to the feeling that together are leading you to procrastinate, you can choose another way to cope. Examples: Too exhausted = rest as long as a while, then work. Dread = think of positive possible outcomes. Uncom as long as atable = think of past coping events. Thoughts create feelings Procrastination Model: Actions: Procrastination, avoidance Thoughts: Im going to mess it up. Feelings: tense, anxious, fearful Thoughts create feelings Action Model: Actions: Take action, Make progress Thoughts: Get started. It doesnt have to be perfect. Feelings: Empowered, encouraged.
Moving from self-doubt to confidence Core Strategies: Respond to your Inner Child with encouraging thoughts Identify main messages from your Inner Critic Convert Inner Critic to your Inner Coach. self-doubt to confidence: Discouraging vs. Encouraging thoughts Moving from inaction to action-taking: strategies Figure out whether laziness is your problem. Underst in addition to the social consequences of procrastination. Find out how you might have been trained to let others do your work. Learn to transition from pleasure seeking to taking action.
Moving from inaction to action-taking: Exercise: Name some examples of your style of pleasure seeking procrastination, e.g.: When you dont mind doing a chore at home in addition to you have the time to do it, but you watch TV instead. When you have had enough sleep in addition to you are looking as long as ward to starting your day, but you want 5 more minutes of sleep anyway. When you over-prepare or over-research instead of writing or starting the task. Time management Time is fixed, measurable in addition to finite. Procrastinators resist planning ahead. Integrate SMART goals into your plans: S = Specific M = Measurable A = Attainable R = Realistic T = Timely Time management strategy: The UnSchedule The UnSchedule is not based of time-keeping based on what you should do. The UnSchedule is a weekly calendar of all your committed activities. It helps you to: Look ahead at the week to see how much time you have already committed. Review at the end of your week, being able to see where your time has actually gone. Learn to use little bits of time (i.e., 30 minutes)
UnSchedule example: work on paper Self-hypnosis as long as change Self hypnosis demonstration Hypnosis FAQs Demo Self hypnosis CD How to make your own self hypnosis CD
Books Procrastination: Why you do it. What to do About it Now, Jane Burka, PhD. Now Habit: A Strategic Program as long as Overcoming Procrastination in addition to Enjoying Guilt-free Play, Neil A. Fiore Self-Hypnosis For Dummies, Mike Bryant Isnt it About Time: How to Overcome Procrastination in addition to Get on with you Life, Andrea Perry in addition to Joel Mischon. Eat That Frog!: Get More of the Important Things Done, Today!, Brian Tracy
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