Category: Procrastination

The Pomodoro Technique In Time Management And Procrastination

Pomodoro Technique

The Pomodoro Technique is a method that is designed to help with time management and procrastination. As modern life increases, more stress tends to build in every person’s life. As human beings, we tend to procrastinate from doing a task, because of many other distractions. The Pomodoro Technique keeps you focused on any task by eliminating all distractions for a certain time limit. (Young, 2019) This technique has been proven to help almost anyone that has trouble with procrastination. This method was invented in the early 1990s by Francesco Cirillo. It was originally used for the inventor himself to track his work as a student. (Ruensuk, 2016) Since then, the method has been used all over the world by helping any individual complete task in a reasonable amount of time while keeping you focused. The Pomodoro Technique makes you do your tasks, while simple lists only show you what is due. Over time, this method has even been shown to improve your attention span and keep you concentrated without continuously using the method. (Young, Scott H Young, 2015) This learning technique has been used for years, and it has only been put into a positive light. Those struggling with procrastination are now becoming focused and energized learners and workers.

How does it work?

The Pomodoro Technique encourages learners to work with the time they have rather than against it. To use this method correctly, you start by breaking your work into twenty-five-minute sections then separate them by five-minute breaks. (Cirillo, 2006) The idea behind this technique is that you have a certain amount of time the work needs to be done. You are given a sense of urgency with this method rather than feeling you have an unlimited amount of time to get your work done. For those who have used this method, they all felt very focused and productive while testing it out. (Lane, 2010) Working through your procrastination skills can be tough, but with the pomodoro technique, you are given specific time to procrastinate rather than overdoing it and losing your focus from what is due. During the twenty-five-minute intervals, it is important to have all distractions turned off and put away to be able to focus fully. (Cirillo, 2006)This process works to train your brain to stay focused and make progress with your mind and your ability to work. If you are distracted while using the Pomodoro Technique, the reason for using the method has been destroyed and you are back to procrastinating and not being focused. (Young, scotthyoung.com, 2019) Since technology has been invented, procrastination in humans has skyrocketed compared to the nineteen nineties. (Tuckman, 1991) Begin using this method by turning all technology off to complete your work in the set time. At the end of the day, some may feel as if they have not accomplished anything. With the Pomodoro Technique being used, studies have shown that almost everyone feels accomplished after using this technique. (Cirillo, 2006) Without the Pomodoro Technique, it has been shown that many people feel they have wasted their day getting nothing accomplished. With this method, however much you have completed will be shown, and you will feel accomplished.

Why does the Pomodoro Technique work?

The Pomodoro Technique is able to work because of the efficiency of the method. A human’s brain cannot usually retain information for a long period of time, this is an example of cramming. Cramming before a test, has been proven to not be helpful, but spacing out your learning will help you remember the information. (Kornell, 2009) Using this technique works the same way. Studying for twenty-five minutes then taking a break gives your brain time to relax and to let the information move around in your brain. The Pomodoro Technique is a great way to manage your work, keep you focused, and leave you with an affective learning method. (Young, scotthyoung.com, 2019) Life becomes very busy as we grow, and events can cloud your working memory and cause you to lose focus. The Pomodoro Technique is the same method, just reversed. By scheduling a time to focus, you push other concerns out of your brain to make room for future learning. It can be incredibly frustrating when you first begin using this method, and that is because our brain is not used to staying focused on one thing for a long period of time. While using thee Pomodoro Method, you feel as if you are in control of your own learning ability. You are the one putting in the effort to be focused, so eventually you could do it on your own without the Pomodoro Technique. This is considered to help you learn, but studies have shown that those who have only used it once, can feel themselves seeing the importance in staying focused and learning without distractions. (Schwartz, 2017)

What is the purpose?

The purpose of using the Pomodoro Technique could be many things. This method manages time, doesn’t allow procrastination, and is able to keep you focused on your tasks. (Young, scotthyoung.com, 2019) Effective time management is important because the more time you give, the less you get back. The Pomodoro Technique keeps this from happening and allows you to get your work done in a reasonable amount of time. If the technique was not used to complete tasks, then time would be wasted on that one assignment, when there are more assignments to complete. For example, Daniel Leviten, a professor of behavior neuroscience uses “real-life Pomodoro.” (Cooper, 2016) This is using the events that are happening around you as timers. Whenever you are finished doing one timed task, you begin taking a break then, you start another task. It is difficult to realize how much a person procrastinates until it is crunch time. Procrastination can be the reason most students fail, but there are ways to solve the issue, such as the Pomodoro Technique. Staying focused on your tasks is an important part of learning. If you are not focused, do you really understand the content you are learning? No, you cannot learn to your full ability if you are unable to focus. (Young, Scott H Young, 2015) The purpose of the Pomodoro Method is to keep you focused to avoid procrastination to complete your tasks.

Who does it benefit and where is it used?

The Pomodoro technique is not specifically used for one group of individuals. Everyone is capable of using this method for their own goals and achievements. Business owners, athletes, and students are all able to use this method for their own benefit. Business owners often strive to get the most out of their day. Being a business owner that uses the Pomodoro Technique, helps improve productivity and keeps them focused on the task to get more out of each working day. (Lane, 2010) As for an athlete, the Pomodoro Technique allows you to train a lot harder and discover faster recovery times. Any and every student has an idea of how stressful school can be. For example, those students who have used the Pomodoro Technique are able to enjoy their life and still get all their work done on time. (Young, Scott H Young, 2015) The Pomodoro Method is and can be used anywhere. It is typically used for people who have to actually produce something that needs to be seen by others. This includes all categories such as homework, assignments given by your head supervisor, or even things you are told to accomplish by a parent or guardian. The Pomodoro Technique is very widespread and can be used by anyone anywhere.

Bibliography

1. Cirillo, F. (2006, October 19). Baomee. Retrieved from The Pomodoro Technique: http://www.baomee.info/pdf/technique/1.pdf
2. Cooper, B. B. (2016, August 8). Quartz. Retrieved from The Best Productivity System for Procrasinators in to work with your Natural Tendencies: https://qz.com/752614/the-best-productivity-system-for-procrastinators-is-to-work-with-your-natural-tendencies/
3. Kornell, N. (2009, January 19). Wiley Online Library. Retrieved from Spacing is more effective than cramming: https://onlinelibrary.wiley.com/doi/abs/10.1002/acp.1537
4. Lane, M. (2010, May 13). Springer Link. Retrieved from Turning Timee from Enemy into an Ally using the Pomodoro Technique: https://link.springer.com/chapter/10.1007/978-3-642-12442-6_10
5. Ruensuk, M. (2016). IEEE Xplore . Retrieved from Reduce internal/external Interruptions in Software using Pomodoro Technique: https://ieeexplore.ieee.org/abstract/document/7550835
6. Schwartz, J. (2017, August 4). The New York Times. Retrieved from Learning to Learn: You, Too, Can Rewire Your Brain: http://faculty.bennington.edu/~sherman/Learning%20to%20Learn_%20You,%20Too,%20Can%20Rewire%20Your%20Brain%20-%20The%20New%20York%20Times.pdf
7. Tuckman, B. W. (1991, June 1). SAGE Journals. Retrieved from The Developmeent and Concurrent Validity of the Procrasination Scale: https://journals.sagepub.com/doi/abs/10.1177/0013164491512022
8. Young, S. H. (2015, March). Scott H Young. Retrieved from Why is it so Hard to Create Peermanent Habits: https://www.scotthyoung.com/blog/2015/03/25/permanent-habits/
9. Young, S. H. (2019, June). scotthyoung.com. Retrieved from The Perpetual Backburner: Is Procrasination Part of Human Nature : https://www.scotthyoung.com/blog/2019/06/12/backburner-procrastination/

Procrastination and Time Management Essay

Self-regulation has been defined as the extent to which a person can change their behavior (Muraven et al., 1999). This concept is especially useful when the person struggles with a problem and/or lacks external alternatives to deal with it, such as access to educational resources or counseling sessions.

Among the several problem behaviors that an individual might display, procrastination probably affects us all. Procrastination is the act of postponing a task. In college, procrastination might lead to anxiety (K. Johnson & Ruskin, 1977; Wesp, 1986) and an increase in the aversiveness of the task (Michael, 1991), which rises as the deadline approaches with much work still to be done.

In terms of academic behaviors, procrastination yields bursts of studying periods before task deadlines and exams (e.g., Jarmolowicz et al., 2010; Mawhinney et al., 1971; Perrin et al., 2011). As procrastination progresses along with increased levels of aversiveness of the task, the student escapes from this aversive situation by procrastinating even more until the point that the escape from the task is no longer possible since the threat of receiving a failing grade for not completing the task is imminent. Then, when faced with the option of an aversive failing grade or an aversive task to complete, the student might escape from the former by choosing the latter (P.E. Johnson et al., 2016; Perrin et al., 2011).

Students who work at a regular pace and finish tasks on time, that is, students who do not procrastinate, acquire more learning skills (Keller, 1968; Michael, 1991) and improve the quality of their work (e.g., Harris, & Sherman, 1974; P.E. Johnson et al., 2016; Olympia et al., 1994; Perrin et al., 2011). The insufficient time left to complete a task when students procrastinate might be responsible for the documented low performances (e.g., Ariely & Wertenbroch, 2002; Lloyd & Knutzen, 1969; Mawhinney et al., 1971; Wesp, 1989).

Self-monitoring strategy examples

Awareness: The First Step

First, to overcome procrastination you need to have an understanding of the REASONS WHY you procrastinate and the function procrastination serves in your life. You can’t come up with an effective solution if you don’t really understand the root of the problem. As with most problems, awareness and self-knowledge are the keys to figuring out how to stop procrastinating. For a lot of people acquiring this insight about how procrastination protects them from feeling like they are not able enough, and keeping it in mind when they are tempted to fall into familiar, unproductive, procrastinating habits goes a long way to solving the problem. For instance, two psychologists, Jane Burka and Lenora Yuen, who have helped many people overcome procrastination, report in their article, ‘Mind Games Procrastinators Play’ (Psychology Today, January 1982), that for many students ‘understanding the hidden roots of procrastination often seems to weaken them’ (p.33). Just knowing our true reasons for procrastinating makes it easier to stop.

Time Management Techniques: One Piece of the Puzzle

To overcome procrastination time management techniques and tools are indispensable, but they are not enough by themselves. And, not all methods of managing time are equally helpful in dealing with procrastination. There are some time management techniques that are well suited to overcoming procrastination and others that can make it worse. Those who reduce anxiety and fear and emphasize the satisfaction and rewards of completing tasks work best. Those that are inflexible, emphasize the magnitude of tasks, and increase anxiety can actually increase procrastination and are thus counter-productive. For instance, making a huge list of ‘things to do’ or scheduling every minute of your day may INCREASE your stress and thus procrastination. Instead, set reasonable goals (e.g. a manageable list of things to do), break big tasks down, give yourself flexibility, and allot time to things you enjoy as rewards for work completed.

Motivation: Finding Productive Reasons for Engaging in Tasks

To overcome procrastination it’s critical that you stay motivated for PRODUCTIVE REASONS. By productive reasons I mean reasons for learning and achieving that lead to positive, productive, satisfying feelings and actions. These reasons are in contrast to engaging in a task out of fear of failing, not making your parents angry, not looking stupid, or doing better than other people to ‘show off.’ While these are all reasons – often very powerful ones – for doing something, they are not productive since they evoke maladaptive, often negative feelings and actions. For example, if you are concerned with not looking dumb you may not ask questions, delve into new areas, try new methods, or take the risks necessary to learn new things and reach new heights. A good way to put positive motives in motion is to set and focus on your goals. Identify and write down your own personal reasons for enrolling in a course and monitor your progress toward your goals using a goal-setting chart. Remember to focus on your reasons and your goals. Other people’s goals for you are not goals at all, but obligations.

Staying Motivated: Be Active to be Engaged

Another key to overcoming procrastination is to stay actively engaged in your classes. If you are passive in class you’re probably not ‘getting into’ the course and its topics, and that weakens your motivation. What’s more, if you are passive you are probably not making as much sense out of the course and course materials as you could. Nonsense and confusion are not engaging; in fact, they are boring and frustrating. We don’t often want to do things that are boring or frustrating. Prevent that by aiming to really understand course material, not memorize it or just ‘get through it.’ Instead, try (1) seeking out what is interesting and relevant to you in the course materials, (2) setting your own purpose for every reading and class session, and (3) asking yourself (and others) questions about what you are learning.

Overcoming Procrastination

• Awareness – Reflect on the reasons why you procrastinate, your habits, and thoughts that lead to procrastinating.
• Assess – What feelings lead to procrastinating, and how does it make you feel? Are these positive, productive feelings: do you want to change them?
• Outlook – Alter your perspective. Looking at a big task in terms of smaller pieces makes it less intimidating. Look for what’s appealing about, or what you want to get out of an assignment beyond just the grade.
• Commit – If you feel stuck, start simply by committing to complete a small task, any task, and write it down. Finish it and reward yourself. Write down on your schedule or ‘to-do’ list only what you can completely commit to, and if you write it down, follow through no matter what. By doing so you will slowly rebuild trust in yourself that you will really do what you say you will, which so many procrastinators have lost.
• Surroundings – When doing school work, choose wisely where and with whom you are working. Repeatedly placing yourself in situations where you don’t get much done – such as ‘studying’ in your bed, at a cafe, or with friends – can actually be a kind of procrastination, a method of avoiding work.
• Goals – Focus on what you want to do, not what you want to avoid. Think about the productive reasons for doing a task by setting positive, concrete, meaningful learning and achievement goals for yourself.
• Be Realistic – Achieving goals and changing habits takes time and effort; don’t sabotage yourself by having unrealistic expectations that you cannot meet.
• Self-talk – Notice how you are thinking, and talking to yourself. Talk to yourself in ways that remind you of your goals and replace old, counter-productive habits of self-talk. Instead of saying, ‘I wish I hadn’t… ‘ say, ‘I will …’
• Un-schedule – If you feel stuck, you probably won’t use a schedule that is a constant reminder of all that you have to do and is all work and no play. So, make a largely unstructured, flexible schedule in which you slot in only what is necessary. Keep track of any time you spend working toward your goals and reward yourself for it. This can reduce feelings of being overwhelmed and increase satisfaction in what you get done. For more see the book Procrastination by Yuen andBurka.
• Swiss Cheese It – Breaking down big tasks into little ones is a good approach. A variation on this is devoting short chunks of time to a big task and doing as much as you can in that time with few expectations about what you will get done. For example, try spending about ten minutes just jotting down ideas that come to mind on the topic of a paper, or skimming over a long reading to get just the main ideas. After doing this several times on a big task, you will have made some progress on it, you’ll have some momentum, you’ll have less work to do to complete the task, and it won’t seem so huge because you’ve punched holes in it (like Swiss cheese). In short, it’ll be easier to complete the task because you’ve gotten started and removed some of the obstacles to finishing.