Spirit Magazine - January 2014 - (Page 42)

Wise Guide T OP F I V E Don't Delay Efficiency pro Timothy Pychyl helps you end the cycle of procrastination. 1 Be Specific "Vague intentions, like 'I'll do it this weekend,' lack the power to move us to act," Pychyl says. "Instead, be precise when setting goals. Research has shown that connecting tasks to actions is most effective. For example, tell yourself: 'As soon as I finish my coffee Saturday morning, I'm going to....'" 2 Think Long-Term "Procrastination is similar to other forms of self-regulation failure like gambling or overeating. In each case, we seek shortterm, feel-good strategies that ultimately subvert our future goals. We need to remind ourselves that the true reward comes from getting the job done. Even making 42 SPIRIT JANUARY 2014 progress on a goal will spur further motivation and action." 3 Use Willpower Wisely "We often fail to start on a project at the intended time because our get-up-and-go has gotten up and gone. Avoid burnout by tackling dreaded duties first thing. If you're still having trouble getting started, remind yourself of the value of the task at hand and why you're doing it." 4 Curb Cop-Outs "Avoid statements like 'I'll feel like doing this tomorrow' or 'I work better under pressure.' The truth of the matter is usually 'I only work under pressure,' and research has demonstrated that we actually make more errors when doing so. When you challenge such thoughts, you're able to see how irrational they really are." 5 Pinpoint Emotions "The less we identify our emotions, the more we procrastinate. By being mindful of our feelings, we can recognize what's making us want to run away from a task-whether it's fear, frustration, or boredom-and use it to move forward. Negative emotions do not define us. But if we let them, they will undermine us." Timothy A. Pychyl is the author of Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. ILLUSTRATION BY MIGUEL MONTANER

Table of Contents for the Digital Edition of Spirit Magazine - January 2014

Spirit Magazine - January 2014
Contents
Gary’s Greeting
Gary’s Greeting en Español
Star of the Month
Freedom Story
From the Editor
Your Words
Your Pictures
Do Detective Work
Media Center
Eat Drink Sleep
Blend Bourbon and Bitters
Munch on Mozzarella
Rendezvous in Rosemary Beach
Wise Guide
Communicate With Confidence
Put a Stop to Stalling
The Numbers
Make or Break a Beauty Habit
Keep a Secret
Business
Plan a Day in Providence
Secure a Career Coach
Get in the Games
The Long Run
Your Adventure in Wichita
Promotional Series: New Year, New You
Calendar
Fun!
Spotlight
Community Outreach
Products & Services
Flight Service
Terminal Maps
Information
Rapid Rewards and A+ Rewards Partners
Route Map
The “If” List

Spirit Magazine - January 2014