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Identify obstacles to time management!
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Click on any of the common obstacles to effective time management
below, and receive a brief problem-solving recommendation.
Over-scheduling
So you still have not learned that it takes more time to get things done than you typically imagine...
- It may be a pain, but try the time estimates, time monitor exercise mentioned earlier.
- Review your priorities. People frequently get caught doing
lower priority tasks in place of more important things (do you really
need to clean your room today?).
- Frequently ask yourself, "What is the best use of my time right now?"
Over-accessability
Everybody in Washington needs a personal assistant to screen their calls.
- How might you regulate traffic? Don't answer the phone, close the door, use a "do not disturb" sign?
- Check your motivation: Are you trying to be all things to all
people? Trying to be liked? Afraid to be disliked? What are your
priorities? What is important?
- Try assertive communication: "I'd really like to go out with
you tonight (or talk right now), but I really have to do the laundry
(something else.)"
Tyranny of the urgent
A ringing phone demands attention, so does a big test tomorrow. Both are urgent. Which is most important?
- Constantly running up against urgent tasks suggests that you
may be having trouble budgeting your time, trouble identifying
priorities, or suffering from procrastination issues.
- Delegate or ignore less important but urgent tasks.
- Truly important tasks require a time line from the due date,
working back to the start, with a breakdown of sub-tasks. This helps to
identify the "last minute" for each stage -- so you can meet your over
all project deadline. Try making this type of time line and budget
extra time for unforseen complications.
Distractability
The beacon of attention (narrow, precise, focused, concentrated)
requires enormous energy to sustain. It's easier to let your mind
wander, drift, or react to a variety of stimuli.
- Try building concentration with short, focused bursts of
attention and effort. A good, ten minute effort, with short-term goals,
can be very productive (short, intensive efforts help with boredom
too!).
- Check your anxiety level. Is your distractability rooted in fear of failure? See the tense and nervous section of this site.
- Check your frustration tolerance. Are you struggling with a difficult task and need more time to learn? Try pacing yourself and get a tutor.
Procrastination
Everybody procrastinates at one time or another, over one thing or
another... The trick is knowing what you procrastinate over, how, and
why. What do you procrastinate over the most? What time of day do you
find yourself procrastinating? What is your favorite mode of
procrastination? (TV, Internet, e-mail, housekeeping, etc.)
- Some things are easily put off because of their general
insignificance or low relative value. Others are put off because of
your own uncertainty about what to do or how to do it. Some are put off
because they're extremely important or particularly difficult. Check
your motivation.
- Some people fear failure because of the importance or
difficulty of the task. Some fear success, because success leads to
more demands. Some people resent authority and resist compliance out of
hostility. Some people are perfectionists and refuse to try if they are
not guaranteed a perfect outcome. Some have low frustration tolerance
and don't want to be bothered. And finally, some people are just
depressed, they have little energy for anybody or anything. Which of
these sounds like you?
- If procrastination has become a serious problem for you, call the UCC at 994-5300, and ask to speak with a Counselor.
Fear of failure
"Oh my god, oh my god! If I flunk this test, my parents will kill me!
I'll never graduate! I'll never get a job! I'll be forced to drop out!
I'll end up on the street! My whole life will be ruined!!!" Sound like
you?
- Irrational "self-talk", that critical voice in your head,
exaggerates stress, increases or decreases motivation, increases or
decreases action, disrupts attention/concentration, decreases
effectiveness, and ultimately provides an excuse for poor performance.
- What are you telling yourself? Does it motivate you or just make you anxious?
- Replace irrational self-talk with positive/realistic
statements: "It's just a test. I know a fair amount of this material,
I'll do OK, and besides, the test score may or may not measure the
things that I learned in this class. This information may or may not
contribute to my career performance. The only person that I have to
satisfy truly is myself. Did I honestly make the effort that I wanted
to make in this course? What can I do differently for the next time?
Perfectionism
If at first you don't succeed, why bother?
- Like other psychological obstacles to effective time
management, perfectionism serves to inhibit action, avoid
complications, escape anxiety, and ultimately provides an excuse for
poor performance... ("I didn't really try, so it's not a fair indicator
of my ability.") It reflects all-or-none thinking -anything less than
an "A" feels like an "F", so why bother?
- Check the underlying motivation for your perfectionism: Do any
of the above apply to you? Are you trying to avoid action because of
uncertainty or fear?
- Check the relative value of what you are trying to do. Some
things are important enough to be done perfectly, but most might be
satisfied with a "good enough" effort.
Depression
Normal, everyday depression can last from a few hours to a few days.
We've all felt it: being down or sad over a disappointment, failure, or
loss. These feelings are a normal part of being human. But prolonged,
persistent, negative mood which begins to color and interfere with your
health, social well-being, and academic success, may need some sort of
intervention/assistance or professional help.
- Causes of Depression
Significant loss, disappointment, or failure. Loss of control over the
environment or unrealistic expectations. Negative thinking about
yourself or your life.
- Emotional Symptoms
Sadness, anxiety, guilt, anger, mood swings, irritability, helplessness/hopelessness.
- Physical Symptoms
Sleeping too much or too little, eating too much or too little,
significant weight gain or loss, fatigue, low energy, loss of
social/sexual pleasure.
- Behavioral Symptoms
Crying easily, withdrawal, quick temper, loss of interest in one's
appearance, loss of interest in favorite activities or entertainments,
increased use of alcohol or drugs.
- Thoughts and Perceptual Symptoms
Feelings of failure, self-criticism, helplessness, hopelessness,
resentment, excessive blaming of oneself or others, and pessimism about
the future.
- Overcoming Depression
The problem and the paradox of depression is that it takes energy and
effort to overcome it. Be aware of the causes of your depression, check
your self-statements and replace them with positive, realistic
assessments. Get active socially, ask friends or roommates to help keep
you on track. Eat well, cut back on caffeine, alcohol and sugar. Get
some exercise. Volunteer or help someone else. Reawaken your interests
and entertainments. Make a progress chart with small, reasonable goals
and congratulate/reward yourself for your efforts. Be realistic about
your skills, abilities and expectations; accept that you are different
from others in this regard and may require a longer learning period.
Get a coach or professional help. (UCC, Student Health Services)
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For
more information about these and other services,
call (202) 994-5300 or visit . |
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