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Rack Your Brains and Help /86

Cours gratuits > Forum > Exercices du forum || En bas

[POSTER UNE NOUVELLE REPONSE] [Suivre ce sujet]


Rack Your Brains and Help /86
Message de here4u posté le 12-01-2021 à 18:02:59 (S | E | F)
Hello, dear workers! 🏆

My student has come back to a more traditional text..., a real text (that has been shortened, and modified a lot...) It deals with what could become a real disease, or even a handicap for many of us... Some are trying to fight the phenomenon to prevent it from spreading and developing. That's what all of us should do, shouldn't we?
I've found his text interesting and quite easy... but LONG... very long! Therefore, I've chosen to cut it into FOUR PARTS and I remind you that you don't have to do all the parts.(Oh dear, I'll have to find 4 Volunteers for the follow-up work! ) You can choose to do whatever part(s) you fancy!

Unfortunately, my student has left 20 mistakes in his text, and is requiring your help to have them corrected.
Thanks for the help you will give him.
This exercise is a and the correction will be online on Wednesday, 27 January 2021.

For many people, procrastination is the major barrier that prevents positive change. Chronical procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time for exercice, since they will always put on physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel height levels of anxiety. The result is an elevated risk of chronical illnesses, including cardiovascular disease.
There are several causes to procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our 'sensibility to delay': many of us fail recognising how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail appreciating the 'value' of the task and the benefits of getting it doing on time, which means that we favour our immediate pleasure on long-term consequences. ///END OF PART ONE /// Potential antidotes of these problems have so far been woefully under-researched. “There just aren’t many studies already”. Cognitive Behavioural Therapy is told to be the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your behaviours to more functional ways of dealing about things”. CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts ask people to consider:
• How would someone successful complete the goal?
• How would you feel if you don’t do the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO ///.
The university environment proved to be perfect to test the method. More than 100 undergraduates which were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various points over the course of the two weeks. When researchers compared the progress updates of the participants over the course of the two weeks, they found that those contemplating the four reflection points were significantly less likely to get on top of the work early, rather than putting off the assignment until the end of the fortnight. It had, in other words, significantly reduced their procrastinations.
The benefits were not immediate; the students needed to consider the different reflexion points little times before they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///
No matter which are our goals, we might all benefit from regularly considering these reflexion points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting stuff on, they could be a good way of checking your behaviour.”
The important thing is to question regularly what goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to chuck your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///

I give you THE FORCE... as ever!




Réponse : Rack Your Brains and Help /86 de chekos, postée le 14-01-2021 à 17:16:45 (S | E)
Hello Here4U and the community !

Hope to have good news tonight on TV at 6 pm as our prime minister is to speak.
Hope is the only thing we have left I guess ....

Ready to be corrected

For many people, procrastination is the major barrier that prevents positive change. Chronicle (1) procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time for exercice, since they (2) always put on physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel height levels of anxiety. The result is an elevated risk of chronic (3) illnesses, including cardiovascular disease.
There are several causes of (4) procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our 'sensibility to delay': many of us fail recognising how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail to appreciate(5) the 'value' of the task and the benefits of getting it done (6) on time, which means that we favour our immediate pleasure on long-term consequences. ///END OF PART ONE /// Potential antidotes of these problems have so far been woefully under-researched. “There just aren’t many studies already”. Cognitive Behavioural Therapy is said(7) to be the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your behaviours to more functional ways of dealing about things”. CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse, (8) leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts ask people to consider:
• How would someone successfully(9) complete the goal?
• How would you feel if you don’t do the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO ///.
The university environment proved to be perfect to test the method. More than 100 undergraduates,(10) which were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various time (11) over the course of the two weeks. When researchers compared the progress updates of the participants over the course of the two weeks, they found that those contemplating the four reflection points were significantly less likely to get on top of the work early, rather than putting away(12) the assignment until the end of the fortnight. It had, in other words, significantly reduced their procrastinations.
The benefits were not immediate; the students needed to consider the different reflection(13) points little time(14) before they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///
No matter which are our goals, we might all benefit from regularly considering these reflection(15) points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always put(16) stuff away (17), it (18)could be a good way of checking your behaviour.”
The important thing is to question regularly what goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to divide(19) your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///

Take good care of you !
Bye bye



Réponse : Rack Your Brains and Help /86 de joe39, postée le 15-01-2021 à 19:49:59 (S | E)
Hello dear here4u,
After short moments of self-reflection,
In order to avoid you the troubles,
Of a congestion,
Due to a procrastination,
I'm sending you here below,
My work,
Ready to be subjected,
To your examination.

It deals with what could become a real disease; or even a handicap for many of us... Some are trying to fight the phenomenon to prevent it from spreading and developing. That's what all of us should do, shouldn't we?
I've found his text interesting and quite easy... but LONG... very

20 mistakes
For many people, procrastination is the major barrier that prevents positive change. CHRONIC - 1 procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time TO EXERCISE - 2, since they will always PUT OFF - 3 physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel HIGH - 4 levels of anxiety. The result is an elevated risk of CHRONIC illnesses, including cardiovascular DISEASES - 5.

There are several causes to procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our 'SENSITIVITY - 6 to delay': many of us fail RECOGNISE - 7 how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail TO APPRECIATE - 8 the 'value' of the task and the benefits of getting it DONE - 9 on time, which means that we favour our immediate pleasure OVER - 10- long-term consequences. ///END OF PART ONE
///
Potential antidotes TO - 11 these problems have so far been woefully under-researched. “There just aren’t many studies YET - 12”. Cognitive Behavioural Therapy IS SAID - 13 to be the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your behaviours to more functional ways of dealing WITH - 14 things”. CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts ask people to consider:
• How would someone SUCCESSFULLY - 15 complete the goal?
• How would you feel if you don’t do the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO ///.

The university environment proved to be perfect to test the method. More than 100 undergraduates which were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various points over the course of the two weeks. When researchers compared the progress updates of the participants over the course of the two weeks, they found that those contemplating the four reflection points were significantly less likely to get on top of the work early, rather than putting off the assignment until the end of the fortnight. It had, in other words, significantly reduced their procrastinations.

The benefits were not immediate; the students needed to consider the different REFLECTION POINTS A FEW -16 times before they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///

No matter which OUR GOALS ARE- 17, we might all benefit from regularly considering these REFLECTION points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting stuff OFF - 18, they could be a good way of checking your behaviour.”
The important thing is to REGULARLY QUESTION - 19 what goals you actually value, and to check whether you’re prioritising them enough.
You should then work out ways to CHUNK - 20 your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///

I thank you very much for the demanding exercise and remain, wishing you a nice weekend and a short-term end of the predicament in being by you and throughout France. Take care.
So long.
Joe39



Réponse : Rack Your Brains and Help /86 de taiji43, postée le 16-01-2021 à 17:13:24 (S | E)
Dear Here4U
I finished correcting this text which was not a long quiet river !

it is ready to be corrected

I will translate the first part.


For many people, procrastination is the major barrier that prevents positive change. CHRONICLE procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time for EXCERCISE since they will always put OFF physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel height levels of anxiety. The result is an elevated risk of CHRONIC illnesses, including cardiovascular disease.
There are several causes to procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our 'sensibility to delay': many of us fail TO RECOGNIZE how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail TO APPRECIATE the 'value' of the task and the benefits of getting it DONE on time, which means that we favour our immediate pleasure on long-term consequences. ///END OF PART ONE ///

Potential antidotes TO these problems have so far been woefully under-researched. “There just aren’t many studies YET”. Cognitive Behavioural Therapy is SAID to be (est dite être) the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your behaviours to more functional ways of dealing WITH things”. CBT is relatively time -consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts ask people to consider:
• How would someone SUCESSFULLY complete the goal?
• How would you feel if you don’t do the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO /·

The university environment proved to be perfect to test the method. More than 100 undergraduates WHO were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various points???TIMES (moments) over the course (au cours de ) of the two weeks. When researchers compared THE UDATED PROGRESS( la mise à jour) of the participants over the course of the two weeks, they found that those contemplating the four reflection points were significantly less likely to get on top of the work early, rather than putting off the assignment until the end of the fortnight. It had, in other words, significantly reduced their procrastinations.
The benefits were not immediate; the students needed to consider the different reflexion points SHORTTLY Or LITTLE TIME before they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///

No matter our goals ARE, we might all benefit from regularly considering these reflexion points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting stuff OFF, IT could be a good way of checking your behaviour.”The important thing is to REGULARLY (devant le verbe) ASSESS what or Which goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to chuck your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long wayTOWARDS increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///



Réponse : Rack Your Brains and Help /86 de magie8, postée le 18-01-2021 à 14:26:16 (S | E)
hello bonjour tous je pense avoir assez décortiqué ce texte je mets BON à Corriger

This exercise is a and the correction will be online on Wednesday, 27 January 2021.

For many people, procrastination is the major barrier that prevents positive change. CHRONIC procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time for EXERCISE, since they will always put OFF physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel HIGH levels of anxiety. The result is an elevated risk of CHRONIC illnesses, including cardiovascular diseaseS.
There are several causes to procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our sensibility or'SENSITIVITY to delay': many of us fail TO RECOGNISE how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail TO appreciatE the 'value' of the task and the benefits of getting IT DONE on time, which means that we favour our immediate pleasure OVER long-term consequences. ///END OF PART ONE /// Potential antidotes TO these problems have so far been woefully under-researched. “There just aren’t many studies YET ”. Cognitive Behavioural Therapy is told to be the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your behaviours to more functional ways of dealing about things”. CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts THAT ask people to consider:
• How would someone successful complete the goal?
• How would you feel if you don’t do the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO ///.
The university environment proved to be perfect to test the method. More than 100 undergraduates WHO(des personnes, les étudiants du 1er cycle) , were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various points over the course of the two weeks. When researchers compared the progress updates of the participants over the course of the two weeks, they found that those contemplating the four reflection points were significantly less likely to get on top of the work early, rather than putting off the assignment until the end of the fortnight. It had, in other words, significantly reduced their procrastinations.
The benefits were not immediate; the students needed to consider the different REFLECTION points A FEW times before(plusieurs fois avant) or A little TIME ( un peu avant) they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///
No matter () () our goals,(quels que soient nos buts, qu' importe nos buts) we might all benefit from regularly considering these REFLECTION points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting stuff OFF , they could be a good way of checking your behaviour.”
The important thing is to REGULARLY QUESTION what goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to CHUNK(DIVIDE) your task into smaller parts,(casser en morceaux votre tâche, la diviser en parts plus petites,répartir votre tâche) before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///

CONCERNANT SENSIBILITY OR SENSITIVITY? LES 2 EXISTENT d'après mes recherches je pense avoir compris que la nuance est la suivante=sensibility serait utilisé pour ce qui concerne les sentiments,les émotions
et sensitivity plus pour les sensations physiologiques
Mais le terme sensibility serait plus ancien et en anglais actuel sensitivity peut être utilisé dans les 2 cas?
JE NE SUIS PAS CERTAINE D'avoir trouvé la réponse?
Une autre source d'information me dit que sensibilities se traduit par susceptibilité

JE TRADUIRAI LA 1ERE PARTIE



Réponse : Rack Your Brains and Help /86 de alpiem, postée le 19-01-2021 à 17:37:23 (S | E)
Rack Your Brains /86 READY TO CORRECT
20 fautes pour le 27/1

For many people, procrastination is the major barrier that prevents positive
change.
Chronical procrastinators are less likely to be in permanent employment, and those
with jobs have a vastly reduced income,earning at least
$14,000 less than their more proactive colleages.
Procrastinators also struggle to find time for EXERCISE, since they will always
put BACK physical activity for another day.

And thanks to the general chaos that arises from the constant dodging of important
tasks, they tend to HIT a HIGH level of anxiety.The result is an elevated risk
of chronical illneses, including cardiovascular desease.
There are several causes OF procratination: the first one is 'expectancy':we underestimate our chances of doing well at the task, which reduces our overall motivation.
The second is our sensibility' to delay: many of us FAIL IN regognizing how badly our current
delaying tactics will affect the chances of completing on time.
Thirdly we fail IN APPRECIATING the value of the task and the benefits of getting it DONE on
time, which means that we favour our immediate pleasure on long-term consequences.///end of
PART ONE///

Potential antidotes of these problems have so far been woefully under-researched. "There just
aren't ANY studies YET."
Cognitive Behavioural Therapy is told to be the only existing method with RELIABLY benefits.
During CBT sessions, a professional therapist will help the client TALK through the thoughts,
emotions and actions that are limiting their productivity."You try to recognise what you are
doing wrong,and adapt your behaviours to more functionnal ways of dealing WITH things".

CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative.
Four simple prompts ask people to consider:
• How would someone SUCCESSFULLY complete the goal?
• How would you feel if you HAVEN'T DONE the asked task?
• What is the next immediate step you need to do?
• If you could do one thing to achieve the goal on time, what would it be? ///END OF PART TWO ///.

The university environment proved to be perfect to test the method. More than 100
undergraduates WHO were due to deliver a written assignment, worth a third of their final grade,were recruited.
To measure their progress, the students were all sent regular text messages, asking them to
estimate their overall progress in completing the assignment.
Those taking part in the intervention were also asked to reflect on the points listed above at
various points over the course of the two weeks.
When researchers compared the progress updates of the participants over the course of the two
weeks, they found that those contemplating the four reflection points were significantly
less likely to get on top of the work early, rather than putting off the assignment until
the end of the fortnight.
It has in other words, significaly reduced their procrastinations.
The benefits were not immediate; the students needed to consider the different reflexion points
A LITTLE TIME before they started taking action- a phenomenon described as a "sleeper effect".
You might expect the students to have been irritated by the reminders, but most reported that
they had learnt a lot from the EXPERIMENT.
"They said that we should do this for every course we have.///END OF PART THREE///


No matter what OUR GOALS ARE, we might all benefit from regularly considering these reflexion points. If you want to apply this yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting stuff AWAY, they could be a good way of checking your behaviour.”
The important thing is to question regularly what goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to CHUNK your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to INCREASE your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///

-------------------
Modifié par alpiem le 21-01-2021 11:56



-------------------
Modifié par alpiem le 22-01-2021 17:45





Réponse : Rack Your Brains and Help /86 de maxwell, postée le 20-01-2021 à 12:44:53 (S | E)
READY TO BE CORRECTED
Hello Here4U
Thanks a lot for this very interesting subject that concerns so many of us.. !
Here's my try:

For many people, procrastination is the major barrier that prevents positive change. CHRONIC procrastinators are less likely to be in permanent employment, and those with jobs have a vastly reduced income, earning at least $14,000 less than their more proactive colleagues. Procrastinators also struggle to find time for EXERCISE, since they will always put OFF physical activity for another day. And, thanks to the general chaos that arises from the constant dodging of important tasks, they tend to feel HIGH levels of anxiety. The result is an elevated risk of CHRONIC illnesses, including cardiovascular DISEASES.
There are several causes to procrastination: the first one is ‘expectancy’: we underestimate our chances of doing well at the task, which reduces our overall motivation. The second is our 'SENSITIVITY to delay': many of us fail TO RECOGNISE how badly our current delaying tactics will affect the chances of completing on time. Thirdly, we fail TO APPRECIATE the 'value' of the task and the benefits of getting it DONE IN time, which means that we favour our immediate pleasure OVER long-term consequences. ///END OF PART ONE /// Potential antidotes TO these problems have so far been woefully under-researched. “There just HAVEN'T BEEN many studies YET”. Cognitive Behavioural Therapy is SAID to be the only existing method with reliable benefits. During CBT sessions, a professional therapist will help the client to talk through the thoughts, emotions and actions that are limiting their productivity. “You try to recognise what you are doing wrong, and adapt your BEHAVIOUR to more functional ways of dealing WITH things”. CBT is relatively time consuming and expensive to deliver, making it hard to roll out en masse leading researchers to wonder whether it would be possible to offer a quicker and cheaper alternative. Four simple prompts ask people to consider:
• How would someone SUCCESSFULLY complete the goal?
• How would you feel if you DIDN'T do the REQUESTED task?
• What is the next immediate step you need to TAKE?
• If you could do one thing to achieve the goal IN time, what would it be? ///END OF PART TWO ///.
The university environment proved to be perfect AT TESTING the method. More than 100 undergraduates which were due to deliver a written assignment, worth a third of their final grade, were recruited. To measure their progress, the students were all sent regular text messages, asking them to estimate their overall progress in completing the assignment (from 0% to 100%). Those taking part in the intervention were also asked to reflect on the points listed above at various points over the course of the two weeks. When researchers compared the progress updates of the participants over the course of the two weeks, they found that those OBSERVING the four reflection points were significantly MORE likely to get on top of the work early, rather than putting off the assignment until the end of the fortnight. It had, in other words, significantly reduced their PROCRASTINATION.
The benefits were not immediate; the students needed to consider the different REFLECTION points A little TIME before they started taking action – a phenomenon described as a “sleeper effect”. You might expect the students to have been irritated by the reminders, but most reported that they had learnt a lot from the experience. “They said that we should do this for every course they have.”///END OF PART THREE ///
No matter which our goals ARE , we might all benefit from REGULARITY considering these REFLECTION points. If you want to apply this TO yourself, you might consider putting a couple of daily reminders in your online calendar to ensure that you actually take the time to look at the prompts. “If you notice that you are always putting THINGS OFF, they could be a good way of checking your behaviour.”
The important thing is to question regularly what goals you actually value, and to check whether you’re prioritising them enough. You should then work out ways to CHUNK your task into smaller parts, before taking action on the first possible step. This can create a kind of momentum, which will make procrastination less likely as you go along.
Short moments of self-reflection can pay great dividends. A little focused thinking, it seems, can go a long way to increasing your perseverance, organisation and efficiency, so that you have more time to spend on the things that really matter. Those few prompts may just be the secret to a happier and healthier new year. /// END OF THE TEXT. ///




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