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Productivity or Procrastination: which one do you choose?
How productive are you?
Productivity depends on individual goals and expectations. It may be seen as a combination of carrying out a task, which is measurable, and subsequent feelings of accomplishment or fulfilment.
Our goals and expectations may be rooted from what we see around us. As a dental student, I can’t help but feel a pressure of exhibiting hard work and determination equivalent to those in the same field as me. Whilst this may be a motivating factor, it can also begin to feel quite draining & overwhelming. This is most definitely the case when this idea of productivity, influenced by comparison with others and personal goals, results in a work-life imbalance.
Additionally, with lectures and activities being online, working on productivity & battling procrastination has become even more apparent.
Do you ever find yourself on the same task for hours just because of measly distractions?
The first step to dealing with this is to recognise the problem. Reflect on your productivity. Acknowledge what may not be working and then seek to implement strategies to resolve this.
Willpower
Willpower may be defined as ‘self-discipline’ or the strength to control one’s temptations, thoughts and actions. It is a form of resistance.
Having willpower is NOT enough to be productive. It is an exhaustible resource.
Willpower means you haven’t made a true decision to match your internal desires with your long-term goals. If you have willpower, you are still battling your old self. It may be used in times when it is tempting to give up or when the easy path seems more appealing.
A more methodical approach is required.
GET STARTED.
Are you guilty of pondering over the problems you may face before even starting the task- usually resulting in avoidance?
Getting started avoids visualising pre-conceived difficulties associated with doing a task & works via the Zeigarnik effect.
This is a construct of the mind whereby people experience intrusive thoughts and discomfort associated with unfinished or interrupted tasks.
This phenomenon was discovered by a Russian psychologist, Bluma Zeigarnik.
While dining with friends, Zeigarnik noticed waiters were more likely to remember orders that were in the process of being served, than orders that were completed.
In an experiment, Zeigarnik investigated this further by asking participants to complete tasks such as solving puzzles and arithmetic problems. Half the participants were interrupted whilst the other half were allowed to complete the task. Those who were interrupted were more likely to remember the tasks and display reengagement behaviour. The Zeigarnik Effect suggests unfinished tasks create a cognitive tension which keeps it at the forefront of our memory. We find it difficult to focus on anything else until we have completed the task, driving productivity.
Time management
Instead of diluting effort over the entire day, focus on the hard tasks with intense periods of work followed by breaks.
How can you develop the discipline to follow this routine? – Deadlines!
Create an accountability chart. Write the timespan and the activities you accomplished during this time. This allows evaluation of work and helps avoid mundane tasks.
It is also useful to make a list of what you would like to accomplish the night before.
Split the large tasks into bitesize ones which are less daunting and easier to start.
The growth mindset
“I think it’s very important to have a feedback loop, where you’re constantly thinking about what you’ve done and how you could be doing it better” – Elon musk.
A growth minded person recognises there is always room for improvement. They think they can learn anything as long as they’re willing to put the effort in and if it goes wrong, they try again and this time with the knowledge of what not to do.
Growth involves implementing STRETCH GOALS.
Stretch goals are targets which are designed to ‘stretch’ us past our pre-conceived limits. They motivate us to keep progressing and failure to meet them isn’t viewed negatively, rather meeting them would give the feeling of exceptional performance that is beyond expectation.
Healthy habits
Productivity & attaining our potential relies heavily on a strong foundation of healthy lifestyle choices and self-care.
We cannot expect to work our best if we don’t feel our best.
Achieving good quality & quantity of sleep cannot be emphasised enough.
Take steps to implement a night routine. This may include avoiding bright screens 1-2 hours before bed, being smart about what you eat and drink e.g. avoiding big meals at night and developing a relaxing bedtime ritual to prepare your mind for sleep.
Do you experience that looming sense of brain fog and lack of energy in the mid-afternoon (2-4pm)?
This may be a natural response of our circadian rhythm.
This is a type of biological rhythm, subject to a 24-hour cycle, which regulates a number of body processes such as the sleep/wake cycle. All biological rhythms are driven by two things: internal body clocks (endogenous pacemakers) and environmental events responsible for resetting the internal clock such as light, temperature, food intake (exogenous zeitgebers).
Between 2-4pm, the circadian rhythm is thought to be responsible for a drop in body temperature. This can increase the release of melatonin and result in tiredness.
However, this lack of energy may also be secondary to factors in our daily routines which are out of sync with our internal clock.
One factor is not getting enough sleep at night. An early night sleep allows for an early start to the day (when our brains are most alert). This way there is enough time to work before the dreaded dip occurs around 3pm- at which point you can divert your focus to activities like doing the laundry or going to the gym.
In addition, diet has more of an impact on concentration than you may think! Eating well boosts creativity and energy. Conversely, cut down on sugar and simple carbohydrates which release their glucose quickly, leading to a burst of energy followed by a slump.
Lastly, I think lockdown and working from home has shown us that productivity can be influenced by what we wear, personal hygiene and organisation and cleanliness of our environment. Thus, changing out of our PJs, even if it’s a Sunday and we’re studying at home, may help!
Further reading
https://www.bbc.com/worklife/article/20180102-is-this-the-best-time-for-productivity
https://www.psychologistworld.com/memory/zeigarnik-effect-interruptions-memory
https://memory.ai/timely-blog/zeigarnik-effect-productivity
