1. Advice: Accept work
- Studying is work
- Acceptance of negative feelings hurdles/dry spells
- Long-term vs. short-term reward
- Develop everyday routine/work rituals
2. Advice: Self-acceptance
- Acceptance & responsibility for procrastinating behavior
- What does procrastination protect me from?
- Decoupling self-esteem and performance
- Reduction of internal demands
3. Advice: Develop rituals
- Separation of areas: work, everyday life and leisure time
- Introduce rituals (getting up on time, starting work at a specific time, taking breaks, ending work at a specific time, free time)
- Relieved of agonizing considerations and unproductive decisions
4. Advice: choose a suitable place of work
- Choose a location with minimal distractibility
- Privacy protection
- Working group/social component
5. Advice: create a work plan.
- First rough planning
- Overview: How much time do I actually have?
- Estimate the required workload
- Which claim is realistic? Do I have to make compromises?
- Then detailed planning – enter work units in the weekly plan
Detailed planning/weekly plan:
- What do I want to achieve today?
- Determine work units (45-90min)
- What do I want to edit per unit?
- Schedule breaks (15-30 minutes) in advance
- Plan buffer (1/3 of daily working time)
- Don't miss out on free time and plan it firmly
- Keep one day a week free
- The start of the learning unit is a fixed date in the calendar
- When do I want to start?
- How and when can I remember the appointment? Alarm clock, cell phone reminder 5-10 minutes before
- What do I do in the 5/10 minutes beforehand?
- What sentence can I use to motivate myself to get started?
6. Advice: Deal with difficulties effectively
- Dealing with your weaker self: acceptance & responsibility
- Self-reflection instead of self-blame:
- At what point do I start to procrastinate?
- What helped me get to work better today?
- What do I need to achieve my daily goal?
- Identify “excuses.”
Typical excuses (thoughts that encourage procrastination):
- “I have to do it perfectly”
- “I still have enough time/no more time!”
- “I have to go back to literature.”
- “I need to be well rested/in the right mood!”
- “The weather is so nice and everyone is in the park.”
- “The apartment needs to be tidy.”
- “I have so many important things to do!”
7. Advice: Prioritize tasks
- Important & urgent things first
- Sometimes important things are not urgent
wichtig |
unwichtig |
|
urgent |
Hand in homework by Monday after next Shopping, picking up children |
Drink coffee, Facebook, watch series. |
not urgent |
Do laundry, plan your next vacation, go to the dentist, do sports |
Small talk, internet surfing |
Which task has now! Priority if I want to finish my homework by the Monday after next?
8. Advice: Self-motivation
- Long-term reward is better for self-esteem than short-term reward
- Willingness to endure negative feelings
- Focus on successes already achieved
- Set small, achievable goals every day and implement rewards in everyday life
9. Advice: Spend your free time sensibly
- Accept boundaries, observe work-life balance
- Allow yourself time off
- Physical activity
- Know about your own sources of strength
10. Advice: Practice relaxation techniques
- Yoga/meditation
- Autogenic training
- Progressive Muscle Relaxation
- breathing exercises