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What’s Stopping You? Strategies to overcome productivity problems

What’s Stopping You? Strategies to overcome productivity problems. Tutor: Michael Bryant. Workshop Overview. Part Two: Strategies for Change. Part One: Understanding how you procrastinate. Workshop Overview Part One : Understanding how you procrastinate.

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What’s Stopping You? Strategies to overcome productivity problems

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  1. What’s Stopping You?Strategies to overcome productivity problems Tutor: Michael Bryant

  2. Workshop Overview Part Two: Strategies for Change Part One: Understanding how you procrastinate

  3. Workshop Overview Part One: Understanding how you procrastinate Procrastinationquestionnaire review Overcoming your procrastination habits Naming your fears Thoughts create feelings

  4. Workshop Overview Part Two: Strategies for Change • Moving from self-doubt to confidence • Moving from inaction to action-taking • Time management • Self-hypnosis for change.

  5. What are your goals? Exercise: • Write a list of things you’re procrastinating about • Give each item a letter as follows: A – Urgent and important B – Important but not urgent C – Not important and not urgent 3. Pick one item you want to focus on for this workshop

  6. ProcrastinationquestionnaireExercise: 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’

  7. Procrastination Habits • Putting the cart before the horse • Mastery model • Fear of failure • Perfectionism • Lack of self-rewards • ‘Should’ statements • Passive aggressiveness • Unassertiveness • Coercion sensitivity • Lack of desire

  8. Procrastination in Relationships • Procrastination affects not only work-related matters, but also relationships. • What is being deferred here is friendship and love. Procrastination in relationships can take two forms: • fear of intimacy or • fear of separation

  9. Causes of Procrastination • Perfectionism: Two types : • Adaptive–have high standards and believe their performance lives up to these. They want perfection often before they have worked for it, as they cannot accept the time it takes to achieve a task of the (often impossibly) high standards 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 and will need to improve on their efforts.

  10. Causes of Procrastinationcontinued • Lack of Self-Confidence • Poor Study / Research Skills • Anger • Lifestyle • Emotional and mental health problems

  11. Understanding 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.

  12. Fear may be one of your reasons for procrastination if • Thinking about the task makes you feel uncomfortable. • You worry a lot about how it will turn out. • You hesitate to get started for fear you’ll mess it up. • You wonder if you can handle 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.

  13. Fear is not your problem if you procrastinate because: • You are feeling lazy. • You are tired. • You are feeling discouraged. • You just can’t concentrate. • You would rather do something more fun.

  14. Thoughts create feelings:Examples Your negative thoughts + Your emotional reaction = Procrastination (P.) “I don’t what to do” + Anxiety = Procrastination “I can’t 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.

  15. Thoughts create feelings: • If you can identify the: thought and the feeling that together are leading you to procrastinate, you can choose another way to cope. Examples: Too exhausted = rest for a while, then work. Dread = think of positive possible outcomes. Uncomforatable = think of past coping events.

  16. Thoughts create feelings Procrastination Model: Actions: Procrastination, avoidance Thoughts: “I’m going to mess it up.” Feelings: tense, anxious, fearful

  17. Thoughts create feelings Action Model: Actions: Take action, Make progress Thoughts: “Get started. It doesn’t have to be perfect.” Feelings: Empowered, encouraged.

  18. 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.

  19. self-doubt to confidence:Discouraging vs.Encouraging thoughts

  20. Moving from inaction to action-taking:strategies Figure out whether laziness is your problem. Understand 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.

  21. Moving from inaction to action-taking: Exercise: Name some examples of your style of pleasure seeking procrastination, e.g.: When you don’t mind doing a chore at home and you have the time to do it, but you watch TV instead. When you have had enough sleep and you are looking forward 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.

  22. Time management Time is fixed, measurable and finite. Procrastinators resist planning ahead. Integrate SMART goals into your plans: S = Specific M = Measurable A = Attainable R = Realistic T = Timely

  23. 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)

  24. ‘UnSchedule’ example:‘work on paper’

  25. Self-hypnosis for change Self hypnosis demonstration Hypnosis FAQs Demo

  26. Self hypnosis CD How to make your own self hypnosis CD

  27. Books Procrastination: Why you do it. What to do About it Now, Jane Burka, PhD. Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-free Play, Neil A. Fiore Self-Hypnosis For Dummies, Mike Bryant Isn’t it About Time?: How to Overcome Procrastination and Get on with you Life, Andrea Perry and Joel Mischon. Eat That Frog!: Get More of the Important Things Done, Today!, Brian Tracy

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