Summary: <p>Addressing Procrastination<br> Instructor: Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC<br> Executive Director: AllCEUs Counseling CEUs and Specialty Certificates<br> Podcast Host: Counselor Toolbox, Happiness Isn’t Brain Surgery</p> <p>Objectives<br> ~ Identify and learn how to address some of the most common causes including:<br> ~ Fear of failure (and success)<br> ~ Perfectionism<br> ~ Being overwhelmed<br> ~ Laziness/Lack of motivation<br> ~ Boredom/aversion<br> ~ Uncertainty about how or where to start<br> Objectives<br> ~ Identify techniques to overcome procrastination<br> ~ Eliminate other more rewarding options<br> ~ Do 15 and Apply Parkinson’s Law<br> ~ Small Steps<br> ~ Provide rewards<br> ~ Shorten the daily to do list<br> ~ Leverage peak energy times<br> ~ Be accountable to someone<br> ~ Premack the boring<br> ~ Pay attention to temperament<br> ~ Increase adversity tolerance/gratitude<br> ~ Find (and eliminate) procrastination rewards</p> <p>Cause: Fear of Failure (and Success)<br> ~ Examples: Applying to college or for a job; going to counseling<br> ~ Failure can be threatening<br> ~ Society often frames failure in a negative light<br> ~ Many young people have been so shielded from failure that they don’t have the skills to tolerate it. One and done.<br> ~ Success can also be threatening because it “raises the bar”</p> <p>Cause: Fear of Failure (and Success)<br> ~ Interventions<br> ~ Explore what failure means. Find quotes from successful people about failure.<br> ~ Avoid overgeneralization and personalization about failure.<br> ~ Maintain a cheering squad<br> ~ Remember past successes<br> ~ Use the challenging questions to explore your fears in each situation<br> ~ Identify all of the other things in your life that make it worth living</p> <p> </p> <p>Cause: Perfectionism<br> ~ Examples: homework/ work projects, appearance<br> ~ Perfectionism often accompanies fear of failure<br> ~ Perfectionists often either never get started or never finish a task… so it can never be evaluated<br> ~ Perfectionism takes an inordinate amount of time overwhemed<br> ~ Perfectionists are never satisfied and maintain self anger for any imperfections<br> ~ Perfectionists may also have low self esteem and base their worth on what they do instead of who they are<br> Cause: Perfectionism<br> ~ Interventions<br> ~ Learn about the principles of diminishing returns<br> ~ Practice purposeful action to improve life balance<br> ~ Explore where the need to be perfect comes from<br> ~ What does it mean if you are not perfect?<br> ~ Where did you learn that you are only lovable if you are perfect? Do you believe this and hold your friends to this?<br> ~ Enhance your self-esteem so you are not looking for external validation. Who are you vs. What you do</p> <p>Cause: Being Overwhelmed<br> ~ Examples: A huge project, Too much else going on<br> ~ Large projects can be daunting<br> ~ Poor time management may also contribute to people feeling overwhelmed.<br> ~ Interventions<br> ~ For large projects, break it into manageable sub-projects (Dissertation, Spring cleaning, Recovery)<br> ~ If there is too much else going on and you can’t find the time to get started, evaluate your time management.<br> ~ Eliminate, Prioritize, Delegate & Combine, Plan<br> ~ Clear clutter in that area (Doesn’t = organization binge)<br> ~ Be mindful and have a laser focus<br> Cause: Laziness/Low Motivation<br> ~ Examples: Homework, house cleaning/bills, gym<br> ~ Motivation is your get up and go<br> ~ Low motivation (procrastination) is impacted by<br> ~ Rewards for procrastinating<br> ~ Competing activities<br> ~ No consequences/accountability<br> ~ Punishments for starting:<br> ~ Activity isn’t rewarding<br> ~ Distress (overwhelmed, fear of failure…)<br> Cause: Laziness/Low Motivation<br> ~ Motivation can be increased by<br> ~</p>
