Difference between revisions of "Procrastination"

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(Added chapter 2.)
(Replaced the beginnings of a detailed summary of Pychyl with the beginnings of a briefer one.)
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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.
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 information at [http://procrastination.ca Pychyl's website].


== Introduction ==
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. {56} You may have to "just start" many times as you do the work, if you find yourself repeatedly stopping.


This book is based on psychological research. You can find more at [http://procrastination.ca Timothy Pychyl's website]. {xvi}
The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through fears, personality traits, and the tendency to "give in [to procrastination] to feel good," which is the basic reason we procrastinate.


== Chapter 1: What Is Procrastination? Why Does It Matter? ==
The other major strategy in the book is to use implementation intentions to plan ahead. 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." {54-57}


We delay some actions for good reasons, and this isn't procrastination. {2} Procrastination is a "reluctance to act when it is in our best interest to act." To change, we need to know why it happens, and we need strategies for change. {3} This book will provide both. {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.


The first strategy for change is to observe which of your delays are from procrastination and to notice some of your procrastination patterns.
Strategies to increase motivation:


# List activities that you delay from procrastination.
* Think through the costs of procrastinating on particular activities and the benefits of acting on them in a timely manner.
# Next to each of these activities, list your feelings and thoughts about it.
* Realize that you'll often feel more like doing a task once you've started doing it. {51}
# Notice any patterns in those feelings and thoughts. {5-6}


== Chapter 2: Is Procrastination Really a Problem? What Are the Costs of Procrastinating? ==
Antidotes to procrastinatory thinking:


Procrastination is detrimental in a number of ways. It decreases achievement because it gives us less time to do the work well. {10} It lowers mood because it leads to feelings of guilt. {10-11} It lowers health by causing stress and because some of the activities we procrastinate on are health related. {11} And it prevents us from moving our lives forward. {13}
* 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.
 
* Realize that you won't feel more like it tomorrow and also that you don't have to feel like doing something to get started on it.
To encourage change, focus your attention on the costs of procrastination and the benefits of timely action. {14, 15}
* 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. {41-42}
 
# List the activities from the exercise in chapter 1.
# For each activity, record how this procrastination has affected your health, emotions, relationships, and so on. You may want to discuss it with a loved one, who might tell you how your procrastination has affected them in ways you hadn't noticed. {14-15}
# For each activity, also record why this goal is important to you and how you'd benefit from acting on it now. {16}


[[Category:Productivity]]
[[Category:Productivity]]

Revision as of 04:30, 18 June 2014

I'm starting this topic with notes on Solving the Procrastination Puzzle by Timothy Pychyl. You can find more information at 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. {56} You may have to "just start" many times as you do the work, if you find yourself repeatedly stopping.

The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through fears, personality traits, and the tendency to "give in [to procrastination] to feel good," which is the basic reason we procrastinate.

The other major strategy in the book is to use implementation intentions to plan ahead. 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." {54-57}

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.
  • Realize that you'll often feel more like doing a task once you've started doing it. {51}

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.
  • Realize that you won't feel more like it tomorrow and also that you don't have to feel like doing something to get started on it.
  • 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. {41-42}
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