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单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,2017/11/28,#,Procrastination,Why You Do It,What to Do About It Now,Author,：,Jane B.Burka,PhD&Lenora M.Yuen,PhD,Speaker,：,Judy,Behavior,【,THE CYCLE OF PROCRASTINATION,】,Many,procrastinators find that,their,moods rise and fall as they attempt to make progress,yet they inevitably slow down.When they anticipate starting a project and then work toward its completion,procrastinators undergo a sequence of thoughts,feelings,and behaviors that is so common that we call it the“cycle of procrastination.”,At the outset,Process,Consequence,Behavior,“Im,doing everything but.,.”,“I,cant,enjoy anything.”,Many procrastinators try to distract themselves with pleasurable,immediately rewarding activities.Although you try hard to enjoy yourself,the shadow of the unfinished project looms.,Previously,avoided but less onerous tasks cry out to be done now.In no time you are busy accomplishing things,happily absorbed in any activity that is not it,Performance,“I hope no one finds out.”,As time drags on and nothing is done,procrastinators begin to feel ashamed.You dont want anyone to know of your predicament,so you may create ways to cover up.,“Theres still time.”,Even though you feel guilty,ashamed,or fraudulent,you continue to hold on to the hope that theres still time to get the project done.,Behavior,Mentally,The,Final Choice,To Do!,Not To Do!,“I cant stand this anymore!”you decide the pain of trying to finish is too great.You flee.,Theres,no way in the world you can complete the project as initially plannedit cant be done well with so little time,remaining.You give up,“,I cant wait any longer.”,The,deadline is too close or your own inertia has become so painful that its finally worse to do nothing than it is to take action.,“,Just get it done!”Your focus is no longer on how well you could have done it,but whether you can get it done at all.,Behavior,Consequence,When,the project is finally either abandoned or finished,the procrastinator usually collapses with relief and exhaustion.,You say,that next time youll start early,be more organized,stay on,schedule Until,the next time.,Roots,Low,confidence in,succeeding,Task aversiveness,Distractibility,and,impulsiveness,Having,goals and rewards be too far off in the,future,The World of a Perfectionist,Method of operation,Learning How to Tell,Time,Practice Telling,Time,Learn to Use Little Bits of,Time,Expect Interruptions and Disruptions,Learning to Say Yes and,No,Learning to say yes to helpful people and activities,Learning to say no to pointless pursuits,Using Your Body to Reduce,Procrastination,Get going by getting moving,THANKS,
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