Difference between revisions of "Procrastination"
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(Replaced the beginnings of a detailed summary of Pychyl with the beginnings of a briefer one.) |
(Added a few strategies. Formatted the footnotes and added more of them.) |
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I'm starting this topic with notes on ''[http://www.worldcat.org/title/solving-the-procrastination-puzzle-a-concise-guide-to-strategies-for-change/oclc/858799814 Solving the Procrastination Puzzle]'' by Timothy Pychyl. You can find more | I'm starting this topic with notes on ''[http://www.worldcat.org/title/solving-the-procrastination-puzzle-a-concise-guide-to-strategies-for-change/oclc/858799814 Solving the Procrastination Puzzle]'' by Timothy Pychyl. You can find more at [http://procrastination.ca Pychyl's website]. | ||
The main strategy in this book is to just get started on whatever activity you're putting off. This strategy is different from the Nike slogan "Just do it" because the focus isn't on finishing but on starting, which is much less intimidating. | The main strategy in this book is to just get started on whatever activity you're putting off.<ref>Pychyl 2013, 53</ref> This strategy is different from the Nike slogan "Just do it" because the focus isn't on finishing but on starting, which is much less intimidating. You may have to "just start" many times as you do the work, if you find yourself repeatedly stopping.<ref>Pychyl 2013, 56</ref> | ||
The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through fears | The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through our fears and the tendency to "give in [to procrastination] to feel good," which is the basic reason we procrastinate.<ref>Pychyl 2013, 20, 22, 24</ref> | ||
The other major strategy in the book is to | The other major strategy in the book is to plan ahead using implementation intentions. These are if-then or when-then statements that give yourself triggers for taking particular actions. For example, "When I walk in the door, I will immediately begin cooking dinner," or, "If I feel the impulse to check Twitter, I will stay put and continue working."<ref>Pychyl 2013, 54-57</ref> | ||
Then there are ancillary strategies, which have the effect of increasing your motivation for getting the activity done or counteracting the thinking that enables procrastination. | Then there are ancillary strategies, which have the effect of increasing your motivation for getting the activity done or counteracting the thinking that enables procrastination. | ||
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Strategies to increase motivation: | Strategies to increase motivation: | ||
# Think through the costs of procrastinating on particular activities and the benefits of acting on them in a timely manner.<ref>Pychyl 2013, 14-16</ref> | |||
# Realize that you'll often feel more like doing a task once you've started doing it, and you'll feel better about yourself and life too.<ref>Pychyl 2013, 51-54</ref> | |||
Antidotes to procrastinatory thinking: | Antidotes to procrastinatory thinking: | ||
# Become aware of your procrastination thinking patterns. List the thoughts and feelings you have when you think about particular activities you put off, and notice any commonalities.<ref>Pychyl 2013, 5-6</ref> | |||
# Become aware of your painful feelings about a task while they happen so you can deal with them constructively and tell yourself to start or keep working.<ref>Pychyl 2013, 22-24</ref> | |||
# Realize that you won't feel more like it tomorrow.<ref>Pychyl 2013, 28, 32-35</ref> | |||
# Realize that you don't have to feel like doing something to get started on it.<ref>Pychyl 2013, 33</ref> | |||
# Remember that if you keep thinking tomorrow is a better time to start than now, eventually you'll feel that now was actually the best time to start.<ref>Pychyl 2013, 41-42</ref> | |||
# Realize that even a small or messy start helps.<ref>Pychyl 2013, 57</ref> | |||
== References == | |||
Pychyl, Timothy A. 2013. ''Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change''. New York: Jeremy P. Tarcher/Penguin. | |||
== Footnotes == | |||
<references/> | |||
[[Category:Productivity]] | [[Category:Productivity]] | ||
Revision as of 07:31, 13 August 2014
I'm starting this topic with notes on Solving the Procrastination Puzzle by Timothy Pychyl. You can find more at Pychyl's website.
The main strategy in this book is to just get started on whatever activity you're putting off.[1] This strategy is different from the Nike slogan "Just do it" because the focus isn't on finishing but on starting, which is much less intimidating. You may have to "just start" many times as you do the work, if you find yourself repeatedly stopping.[2]
The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through our fears and the tendency to "give in [to procrastination] to feel good," which is the basic reason we procrastinate.[3]
The other major strategy in the book is to plan ahead using implementation intentions. These are if-then or when-then statements that give yourself triggers for taking particular actions. For example, "When I walk in the door, I will immediately begin cooking dinner," or, "If I feel the impulse to check Twitter, I will stay put and continue working."[4]
Then there are ancillary strategies, which have the effect of increasing your motivation for getting the activity done or counteracting the thinking that enables procrastination.
Strategies to increase motivation:
- Think through the costs of procrastinating on particular activities and the benefits of acting on them in a timely manner.[5]
- Realize that you'll often feel more like doing a task once you've started doing it, and you'll feel better about yourself and life too.[6]
Antidotes to procrastinatory thinking:
- Become aware of your procrastination thinking patterns. List the thoughts and feelings you have when you think about particular activities you put off, and notice any commonalities.[7]
- Become aware of your painful feelings about a task while they happen so you can deal with them constructively and tell yourself to start or keep working.[8]
- Realize that you won't feel more like it tomorrow.[9]
- Realize that you don't have to feel like doing something to get started on it.[10]
- Remember that if you keep thinking tomorrow is a better time to start than now, eventually you'll feel that now was actually the best time to start.[11]
- Realize that even a small or messy start helps.[12]
References
Pychyl, Timothy A. 2013. Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. New York: Jeremy P. Tarcher/Penguin.