Procrastination

Procrastination

I postpone certain tasks constantly. How can I avoid

that?

Prokrastination

This chapter points out reasons why you postpone working tasks and demonstrates useful methods to avoid postponing.

Procrastination

Learning objectives

To get to know the meaning of procrastination.

To get to know reasons for procrastination.

To get to know helpful strategies against postponing.

Procrastination

What is the meaning of procrastination?

Reasons for procrastination

Advices against procrastination

Procrastination




You probably know this proverb:„Never put off till tomorrow what you can do today“.If that would be so easy than you won‘t get in the situation that you postpone working tasks instead of finish them immediately.

But why do you postpone tasks? Go on to find out some answers.

Procrastination

Exercise: Which tasks do you postpone the most?

Do you postpone rather telephone calls, administrative tasks or other challenges?

You find further instructions of this exercise on the attached work sheet.

Procrastination




Three major reasons are...

...stress

...excessive overload

...inactivity

Now we are going to deal with those reasons.

Procrastination




Stress

Procrastination is a common strategy to control stress.

A relaxing working world can help you to reduce stress.

Procrastination




Excessive overload

Sometimes you have more things to do than you can actually complete.

This situation can lead to excessive overload.

Most likely you postpone things when you need it the least.

Procrastination




Inactivity

Often you postpone working tasks because you are physically and/or emotional exhausted.

If you fall into that pattern you can get stucked in it.

The habit to postpone things can lead to a downward spiral up to a depression.

Procrastination




1) Arrange tasks

How can I split tasks into subtasks?

Procrastination




1) Arrange tasks

How can I split tasks into subtasks?

Analyse complex, difficult or lengthy tasks:

Which sub-steps are included?

When do you complete which

step?

Procrastination




2) Start easy

First of all complete tasks which are easy to work with.

Procrastination




2) Start easy

First of all complete tasks which are easy to work with.

To start with easy and comfortable tasks will help you to get in your daily routines.Afterwards you can start with more challenging tasks!

Procrastination




3) Overcome inhibition

Start to work on a task for about half an hour and then see what happens.

Procrastination




3) Overcome inhibition

Start to work on a task for about half an hour and then see what happens.

To overcome the first hurdle gives swing to reach even more!

Procrastination




4) Develop anticipation

After an exhausting and challenging day of work be satisfied proud of yourself.

Procrastination




4) Develop anticipation

After an exhausting and challenging day of work be satisfied proud of yourself.

Imagine how pleased you are after you have finished a task.

Procrastination




5) Speak excuses out loud

Would you rather drink a coffee with your colleagues than to work on a challenging task sometimes?

Procrastination




5) Speak excuses out loud

If you hear what your own excuse is, you will be aware of your excuse and its flimsy meaning. A look in the mirror increases this effect.

Procrastination




6) To-do-lists

What to you have to deal with today and the next couple of days?

To-do-list

Procrastination




6) To-do-list

Write down all working tasks you have to do and cross out tasks you have completed.Differ from important and urgent tasks and set priorities afterwards!

Do you remember the

ALPS und ABCD-Method?

Procrastination




7) Reward yourself

Reward yourself that you completed challenging or uncomfortable working tasks.

Ensure that you won‘t reward yourself for things you left undone!

Procrastination




7) Reward yourself

Do sports, go to a cafe and drink a tasty coffee, simply feel good!

Procrastination

I don’t reward myself very often. I will try to do that every week for a completed task.

Great, that will help you to stay

motivated!

Procrastination

Exercise: Do an unpleasant task with the help of the

given strategies!

You find further instructions of this exercise on the attached work sheet.

Procrastination

In this chapter you have learned a lot about how to avoid

procrastination. Try to realize

those advices the next weeks!

Procrastination

Learning objectives

To get to know the meaning of procrastination.

To get to know reasons for procrastination.StressExcessive overloadInactivity

To get to know helpful strategies against postponing.Arrange tasksOvercome inhibitionReward yourself

Procrastination

Health & Medicine

attached work

postpone working

split tasks

develop anticipationafter

challenging

procrastinationlearning

procrastinationarrange

satisfied