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9/24/2017
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PROCRASTINATION &MANAGING THE PHYSICAL AND SOCIAL ENVIRONMENT COUNSELING 20
LUPE VARGAS
ANY QUESTIONS? HAVE A GREAT WEEKEND!
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PROCRASTINATION – THE MOTHER OF ALL TIME WASTERS
Defined as the “voluntary delay of an intended course of action past the time most likely to produce the desired performance” (Dembo& Seli, 2013, p.160).
AKA – The postponement of tasks
WHAT CAUSES PROCRASTINATION?
Two identifiable patterns
Lack of conscientiousness (associated with poor time management, work disciple, self-control, and responsibility).
Avoidance (associated with fear of failure and anxiety).
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WHAT CAN I DO ABOUT MY PROCRASTINATION?
#1 – Develop effective time management
2nd – Self-talk can help
PROCRASTINATION ELIMINATION STRATEGIES
Time-Telling – Procrastinated tend to have difficulty estimating how long it will take to complete a task. Practice estimating the time it will take to complete different tasks and compare actuals to estimates.
Prompts/Reminder Notes – Use physical reminder notes (for example a post-it note on the bathroom mirror) to remind you about tasks that need to be completed.
Reinforcement – Make an agreement with yourself that after working on a task you will reinforce yourself. For Example, “If I study for 50 minutes, I’ll get myself an ice cream.” You can also use the internet as a reward to completing different tasks.
The Bits-and-pieces approach – set a goal to work on a task for a short period of time. Breaking up longer assignments into smaller and more manageable tasks.
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ELIMINATING STRATEGIES CONT.
The five minute plan – Agree to work on a task for 5 minutes. At the end of five minutes decide whether you will work on it for another five minutes. Often the momentum builds up and it is easier to continue with a task.
The 80% Success Rule – Take a realistic approach by setting a goal to complete at least 80% of any given task. Give yourself a reward after this, and plan when you will complete the remaining 20% of the task.
Social Support for Task Completion - Work with students to tend to complete tasks. It rubs off! They can serve as positive role models.
Establish a Set Time for a Routine – Set specific times to complete different tasks.
Modify the Environment –Your working environment will directly influence procrastination. Work in environments with less distractions.
AND NOW A SHORT VIDEO…
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DISCUSSION:
WHICH OF THE STRATEGIES DISCUSSED DO YOU FIND MORE USEFUL ? HOW WILL YOU WORK TO IMPLEMENT THESE INTO YOUR DAILY LIFE?
SELF-REGULATION OF THE PHYSICAL AND SOCIAL ENVIRONMENT
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ATTENTION VS CONCENTRATION
Although often used interchangeably they are different.
Attention is a selective process that controls awareness of events in the environment.
Concentration is the continual refocusing on a perceived stimulus or message.
Note – focus is the key word identifying attention and refocus is the key word identifying concentration.
WHAT FACTORS INFLUENCE ATTENTION AND CONCENTRATION?
External and Internal distractors are at fault
External distractors are environmental sources of interference (noise, such as the tv), interruptions(e.g. phone calls and texts), uncomfortable study areas, and disruptive roommates.
Internal distractors refer to sources of interference from within such as irrelevant thoughts (e.g. I forgot to return my library books today”), worry (e.g. “I don’t know if I can learn this material”), physiological and emotional distress (e.g. headaches), and daydreaming (e.g. thinking about next weekend’s party).
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HOW CAN I IMPROVE MY ATTENTION AND CONCENTRATION?
Deal with known distractors before you begin studying, reading, or listening to a lecture.
Adopt strategies that encourage concentration. (See handout)
Monitor your concentration as you study.
Deal with distraction when they occur.
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WORKING EFFECTIVELY IN GROUPS
Avoid social loafing (the tendency of individual group members to reduce their work effort as groups increase in size).
Ensure group size stays within four to six students
Make each group participant identifiable (for example wear name tags in your first meetings).
Make each group participant accountable – each member leaves with specific goals and responsibilities.
Offer incentives for good individual performance –simple social rewards as liking and approval.
HOMEWORK:
