Procrastination - The Thief of Time

Chances are at this very moment you're procrastinating on something. We've all been affected by procrastination at one time or another, putting things off to another day or time. Find ways to deal with procrastination within this presentation.

1. Procrastination …the thief of time

2. Defining Procrastination T he  act  of  delaying  something that must be done, often because it is  unpleasant  or  boring – Cambridge Dictionary

3. Procrastination is a Cycle The Procrastination Cycle is a series of thoughts, feelings and behaviours procrastinator’s go through as they work towards commencing or completion of a project. Each person has their own experience of the Procrastination Cycle and it can be drawn out over a period of hours, weeks, days, months and years. (Source: https://www.habitsforwellbeing.com/the-procrastination-cycle/)

4. Types of Procrastination The Perfectionist Pays too much attention to minor details Afraid to start task because they get stressed out about getting every detail right The Avoider Scared to take on tasks that they think they can’t manage Rather put off work than be judged by others if/when they end up making mistakes The Dreamer Enjoys making ideal plans more than taking action Highly creative but find it hard to finish task The Crisis-Maker Deliberately pushes back work until last minute Believe they work best under pressure, causing them to manage their time poorly (Source: https://www.lifehack.org/articles/productivity/types-procrastination-and-how-you-can-fix-them.html )

5. Reasons Why We Procrastinate Tasks are: Boring Difficult Unstructured Ambiguous Frustrating Lack in personal meaning Not intrinsically rewarding Which can entrench further thoughts & feelings within us, like: Negative Thought Patterns Difficulty Concentrating Thoughts of Lack of Skills & Capability Size, length & complexity of task too great Overwhelm Making Excuses to Avoid Fear of Failure, Evaluation or Negative Feedback (Source: https://www.habitsforwellbeing.com/the-procrastination-cycle/)

6. Reasons Why We Procrastinate – The Science On a neurological level, procrastination is not the slightest bit logical — it’s the result of the emotional part of your brain - your limbic system, strong-arming the reasonable, rational part of your brain - your prefrontal cortex. The logical part of your brain surrenders the moment you choose Facebook over work or decide to binge another episode of your favourite show. (Source: https://hbr.org/2017/10/5-research-based-strategies-for-overcoming-procrastination)

7. Overcoming Triggers - The task is boring or not intrinsically rewarding Humans are driven by the neurotransmitter dopamine – the “happy chemical” – used for positive reinforcement in the pleasure center of the brain. When you complete a task, your brain releases dopamine to reward you for your success, perpetuating your motivation. You can gamify your tasks by adding elements such as checklists to mark the completion of each subtask, points, competition, and a reward system with small, tangible perks. Gamification can stimulate dopamine and make the completion of your task engaging on a chemical level. (Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-triggers-for-procrastination)

8. Overcoming Triggers - The task Is frustrating or difficult In addition to structuring and gamifying your tasks, you can make tasks less challenging by alleviating subconscious strains on your brain. Your willpower is a finite resource that’s expended throughout the day, which is why you should always tackle the most challenging subtask first thing in the morning when it’s peaked. Another culprit for procrastination can be your ego projecting frustration and difficulty to mask a fear of failure. We can be completely unaware that the true reason we feel aversion towards a task is because trying and failing can be more damaging to our ego than not trying at all. To counter this, write out the consequences of not trying versus trying and failing. (Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-triggers-for-procrastination)

9. Overcoming Triggers - The task lacks personal meaning When a task is framed as a steppingstone towards a greater purpose, accomplishing it becomes its own reward. If you’re struggling to find meaning in a task, document how this task benefits you or others in both the short and long-term, as well as the repercussions if it’s not completed. Many tasks, no matter how small, can be opportunities for self-improvement and altruism when framed to highlight its contribution towards a larger goal. (Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-triggers-for-procrastination)

10. Overcoming Triggers - The task is unstructured or ambiguous Getting started can be challenging when a task is poorly defined. To create structure, first divide up the primary task into reasonably sized subtasks, then create checklists outlining every step for each subtask, and finally set deadlines. Doing so can resolve ambiguity in what needs to be done, set clear expectations for what needs to be accomplished, and make you accountable for your time. In addition, by creating numerous items on your task list, you’ll trigger a dopamine release with every step of progress you make. (Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-triggers-for-procrastination)

11. Bonus Points – Just Get Started Do something — anything — to get started. It’s easier to keep going with a task after you’ve overcome the initial hump of starting it in the first place. That’s because the tasks that induce procrastination are rarely as bad as we think. Getting started on something forces a subconscious reappraisal of that work, where we might find that the actual task sets off fewer triggers than we originally anticipated. Research suggests that we remember uncompleted or interrupted tasks better than projects we’ve finished. It’s like listening to a catchy song, only to have it unexpectedly cut off in the middle and then have it stuck in your head the rest of the day. Starting a task means you’ll continue to process it — and this makes you more likely to resume the work later on. (Source: Chris Bailey - https://hbr.org/2017/10/5-research-based-strategies-for-overcoming-procrastination)

12. Beating Procrastination – Manage your Time If you find that you procrastinate due to an overwhelming schedule, such as multiple tasks with competing priorities, utilize the Eisenhower Matrix to categorise and prioritise your tasks by urgency and importance. (Source: https://medium.com/@zubair4485/eisenhower-matrix-600c9f3a8bb2)

13. Bonus Point – Turn off your distraction devices Structure, structure, structure! Commit a total timeframe for working on the task for the day. (e.g. – 6 hours total) Then commit to at least 30 minutes, at a time, on the task that requires your attention with zero distraction apps and devices (smart phones, IM, Social Media, emails, TV etc ). Delay Gratification! Then reward yourself after the 30 minutes (or longer) with 2 minutes only of checking your device, but don’t get bogged down (Note: 2 minutes after every 30 min, over 6 hours is approx. 24 minutes total of “distraction”)