Coping with ProcrastinationRebecca

Coping with Procrastination
Rebecca Moore, Barbara Baker and Arnold Packer
College Success, 1997

Any discussion of time management would not be complete without an examination of the most well-intentioned person’s worst enemy –procrastination. The dictionary (Webster’s new Collegiate) defines procrastination as “the act of putting off intentionally and habitually the doing of something that should be done.” Interestingly, most procrastinators do not feel that they are acting intentionally. On the contrary, they feel that they fully intend to do whatever it is, but they simply cannot, will not, or –bottom line– they do not do it. Procrastinators usually have good reasons for their procrastination (some would call them excuses): “didn’t have time,” “didn’t feel well,” “couldn’t find what I needed,” “the weather was too bad” -the list is never-ending.

Even procrastinators themselves know that the surface reasons for their procrastination are, for the most part, not valid. When procrastination becomes extreme, it is a self-destructive course, and, yet, people feel that they are powerless to stop it. This perception can become reality if the underlying cause is not uncovered. Experts have identified some of the serious underlying causes of procrastination. Think about them the next time you find yourself struck by this problem.

Often procrastination stems from real or imagined fear or worry that is focused not so much on the thing you are avoiding, but its potential consequences. For instance, your procrastination over preparing for an oral presentation could be based on your fear that no matter how well prepared you are, you will be overcome by nerves and forget what you prepared to say. Every time you think about working on the speech, you become so worried about doing “a bad job” that you have to put the whole thing out of your mind to calm down. You decide that you will feel calmer about it tomorrow and will be in a much better frame of mind to tackle it. Tomorrow the scenario is repeated. The best way to relieve your anxiety would be to dig in and prepare well so that you can’t possibly do poorly.

Being a perfectionist is one of the main traits that spawns fear and anxiety. Whose expectations are we afraid of not meeting? Often it is our own harsh judgment of ourselves that creates the problem. We set standards that are too high and then judge ourselves too critically. When you picture yourself speaking before a group, are you thinking about how nervous the other students will be as well, or are you comparing your speaking abilities to the anchorperson on the six o’clock news?

A more calming thought is to recall how athletes measure improvements in their performances by tracking and trying to improve on the own “personal best.” Champions have to work on beating themselves in order to become capable of competing against their opponents. Concentrating on improving your own past performance, and thinking of specific ways to do so, relieves performance anxiety.

On the surface this would seem to be the reason for all procrastination, and the obvious answer is for the procrastinator to find a way to “get motivated.” There are situations where lack of motivation is an indicator that you have taken a wrong turn. When you seriously do not want to do the things you need to do, you may need to reevaluate your situation. Did you decide to get a degree in Information Systems because everyone says that’s where the high paying jobs are going to be, when you really want to be a social worker or a travel agent? If so, when you find yourself shooting hoops or watching television when you should be putting in time at the computer lab, it may be time to reexamine your decision. Setting out to accomplish something difficult when your heart isn’t in it is often the root cause of self-destructive behavior.

Often, procrastination is due to an inability to concentrate or a feeling of being overwhelmed and indecisive. While everyone experiences these feelings during a particularly stressful day or week, a continuation of these feelings could indicate that you are in a state of burnout. Burnout is a serious problem that occurs when you have overextended yourself for too long a period of time. It is especially likely to occur if you are pushing yourself both physically and mentally. By failing to pace yourself, you will “hit the wall,” like a long distance runner who runs too fast at the beginning of the race. Overworking yourself for too long without mental and physical relaxation is a sure way to run out of steam. Learning to balance your time and set realistic expectations for yourself will prevent burnout.

Sometimes you put off doing something because you literally don’t know how to do it. This may be hard to admit to yourself, so you may make other excuses. When you can’t get started on something, consider the possibility that you need help. For example, if you get appr

Kết quả (Việt) 1:

Đối phó với sự trì hoãnRebecca Moore, Barbara Baker và Arnold PackerTrường đại học thành công, năm 1997Bất kỳ cuộc thảo luận về thời gian quản lý sẽ không được hoàn thành mà không cần xét nghiệm của người đặt Well-intentioned 's tồi tệ nhất đối phương-sự trì hoãn. Từ điển (Webster's Collegiate mới) định nghĩa sự trì hoãn là "hành động của việc đưa một cách cố ý và thói làm một cái gì đó nên được thực hiện." Điều thú vị, hầu hết các trì hoãn không cảm thấy rằng họ hành động cố ý. Ngược lại, họ cảm thấy rằng họ hoàn toàn có ý định làm bất cứ điều gì nó, nhưng họ chỉ đơn giản là không thể, sẽ không, hoặc -bottom line-họ không làm điều đó. Trì hoãn thường có lý do tốt cho sự trì hoãn của họ (một số sẽ gọi chúng excuses): "không có thời gian," "không cảm thấy tốt," "không thể tìm thấy những gì tôi cần thiết," "thời tiết đã quá xấu"-danh sách là never-ending.Trì hoãn thậm chí bản thân biết rằng những lý do trên bề mặt của sự trì hoãn, cho hầu hết các phần, không hợp lệ. Khi procrastination trở nên cực kỳ, đó là một khóa học tự hủy hoại, và được nêu ra, mọi người cảm thấy rằng họ có quyền lực để ngăn chặn nó. Nhận thức này có thể trở thành hiện thực nếu nguyên nhân cơ bản là không phát hiện. Các chuyên gia đã xác định một số nguyên nhân cơ bản nghiêm trọng của sự trì hoãn. Suy nghĩ về họ trong thời gian tới, bạn thấy mình đánh trúng vấn đề này.Often procrastination stems from real or imagined fear or worry that is focused not so much on the thing you are avoiding, but its potential consequences. For instance, your procrastination over preparing for an oral presentation could be based on your fear that no matter how well prepared you are, you will be overcome by nerves and forget what you prepared to say. Every time you think about working on the speech, you become so worried about doing “a bad job” that you have to put the whole thing out of your mind to calm down. You decide that you will feel calmer about it tomorrow and will be in a much better frame of mind to tackle it. Tomorrow the scenario is repeated. The best way to relieve your anxiety would be to dig in and prepare well so that you can’t possibly do poorly.Being a perfectionist is one of the main traits that spawns fear and anxiety. Whose expectations are we afraid of not meeting? Often it is our own harsh judgment of ourselves that creates the problem. We set standards that are too high and then judge ourselves too critically. When you picture yourself speaking before a group, are you thinking about how nervous the other students will be as well, or are you comparing your speaking abilities to the anchorperson on the six o’clock news? A more calming thought is to recall how athletes measure improvements in their performances by tracking and trying to improve on the own “personal best.” Champions have to work on beating themselves in order to become capable of competing against their opponents. Concentrating on improving your own past performance, and thinking of specific ways to do so, relieves performance anxiety.On the surface this would seem to be the reason for all procrastination, and the obvious answer is for the procrastinator to find a way to “get motivated.” There are situations where lack of motivation is an indicator that you have taken a wrong turn. When you seriously do not want to do the things you need to do, you may need to reevaluate your situation. Did you decide to get a degree in Information Systems because everyone says that’s where the high paying jobs are going to be, when you really want to be a social worker or a travel agent? If so, when you find yourself shooting hoops or watching television when you should be putting in time at the computer lab, it may be time to reexamine your decision. Setting out to accomplish something difficult when your heart isn’t in it is often the root cause of self-destructive behavior.Often, procrastination is due to an inability to concentrate or a feeling of being overwhelmed and indecisive. While everyone experiences these feelings during a particularly stressful day or week, a continuation of these feelings could indicate that you are in a state of burnout. Burnout is a serious problem that occurs when you have overextended yourself for too long a period of time. It is especially likely to occur if you are pushing yourself both physically and mentally. By failing to pace yourself, you will “hit the wall,” like a long distance runner who runs too fast at the beginning of the race. Overworking yourself for too long without mental and physical relaxation is a sure way to run out of steam. Learning to balance your time and set realistic expectations for yourself will prevent burnout.Sometimes you put off doing something because you literally don’t know how to do it. This may be hard to admit to yourself, so you may make other excuses. When you can’t get started on something, consider the possibility that you need help. For example, if you get appr