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(for procrastinators)
by Neil Fiore
Schedule Fun?
Instead of scheduling large blocks of time, which tend to be easily put off (e.g., “I can’t do that 20-hour paper this afternoon. Might as well wait until the weekend.”), the un-schedule only schedules fun and free time. Work is recorded only after it is completed. Procrastination is overcome by aiming at specific times for just starting. (Sound impossible? Read on.)
Thoughts and Feelings Seem to Overpower Me
Isolation and concentration make it easier for us to daydream. This can be useful if we’re trying to be creative, but is often distracting and sometimes disturbing if we’re trying to forget an unhappy event. (One of the most seductive and clever distracting thoughts is, “Why am I having all these distracting thoughts?”) Expect distractions and let them flow through your mind.
Why We Procrastinate
If we anticipate a long period of solitary confinement and punishment, we will usually resist even starting the task. This is especially true if we add to the task a lot of self-criticism (e.g., “boy am I lazy and stupid”), or anticipate catastrophes (e.g., “I’m probably going to flunk out and be totally devastated and unhappy for the rest of my life”). Ironically enough, we often try to start on difficult tasks by trying to build up our anxiety with such criticisms and nightmares of failure. Yet, research and experts of human behavior tell us that we will most frequently do things when we anticipate pleasure (in the near future) or the avoidance of pain. Twenty hours, or even four hours, of anticipated pain is too much to get us working, especially when there are so many more pleasurable alternatives available. (Given the choice between reading a boring book and eating an ice cream cone, odds are strongly in favor of the ice cream cone, unless we can remind ourselves of the long-term pleasure of getting our degree and avoiding all the anxiety of cramming.)
A Journey of a Thousand Miles…
By aiming at simply starting on difficult tasks (going one step at a time), we can achieve a sense of accomplishment sooner than if we set big goals with distant rewards. Every half hour or 15 minutes can be used to get something done, or at least something organized, so that starting is easier for us next time. By setting our sights on sub-goals, we have a better chance of success.
Wow! I got Started!
By recording it (e.g., the time worked), we can see our progress rather than our failure to meet our schedule. By scheduling rewards of alternative activities (e.g., seeing friends, swimming, reading more interesting material), we lessen our sense of deprivation associated with studying and begin to experience work as something which gives us a sense of pride, allowing us to enjoy our leisure time without feeling guilty. Remember to reward yourself in some way for every block of studying you complete.
Adapted from fiore, The Now Habit
How to Fill in the Un-Schedule
- Block off Free Time and scheduled events such as classes, labs, or work.
- Do not schedule study time. Fill in time studied after you complete 1/2 hr.
- Concentrate only on starting. Do Not aim for 8 hours of studying or reading a whole book. Simply see yourself at your desk at a particular time. Think small! (e.g., 1/2 hour of study getting the books needed for a paper).
- Fill in the time studied only after at least 1/2 hour of work. The un-schedule works like a time-clock connected to your chair. Start it when you sit down (e.g., 10:15 pm Mon.) with a line, and fill it in when you get up (e.g., at 11:00 pm). If you get up before a 1/2 hour, you cannot record your time. The 1/2 hour minimum allows for the usual 10-15 min. of distraction, during the initial start, and for enough time to get interested in the material or to get something done so that it’s easier to get started next time. Feel free to go beyond the 1/2 hour, but don’t push too hard. Reward yourself! You actually got started!
- You may want to keep track of the number of hours studied each day and each week. This can be rewarding in itself and an important source of pride and encouragement rather than the usual blaming and guilt that goes with only looking at what you haven’t done.
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