Achieving Personal Fulfillment Ezine (sm) "Positive Psychology to the Rescue" (sm) March 2007

Published by Maurine D. Patten, Ed.D., CMC Founder & CEO, Patten Coaching & Consulting www.pattencoaching.com

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In This Issue: 1. Preview 2. Antidotes for the Procrastination Epidemic 3. Getting into Action 4. Looking Ahead

1. Preview Achieving Personal Fulfillment Ezine explores how to progress rapidly from dreams to action.  It is a free monthly email newsletter written by Maurine D. Patten, life/business coach and clinical psychologist. Using Positive Psychology, topics are presented from the perspective of Maurine Patten and are provided to help you get the results you want.  It will help you manage change, improve your Emotional Intelligence and make better decisions with less effort. One of the most common requests I hear from clients is, "Help me stop procrastinating."  It seems as if procrastination is a problem for people of all ages - from school age children not doing homework to Baby Boomers not preparing for retirement. In March, we begin to think of preparing our taxes - a task which can cause procrastination.  This issue focuses on how to get things done on time with less stress, even taxes. Back to Index

2. Antodoes for the Procrastinatin Epidemic How motivated are you when you have to do something that is not important to you and/or does not use any of your strengths?  According to a recent study published by Dr. P. Steele (University of Calgary) in the American Psychology Association's Bulletin, we are at risk of a procrastination epidemic.  In 1978, only five percent of Americans thought of themselves as chronic procrastinators in comparison to twenty-six percent today.  In addition, ninety-five percent of those surveyed said that they procrastinate occasionally.  Why are people having more difficulty getting things done? Tasks do not utilize your strengths or match your values which can cause you to underestimate their importance. Lack of confidence may contribute to procrastination.  If you have difficulty believing you can do something successfully, you are less likely to begin a task, let alone stick to it. Disorganization and distractions make it harder to start a task and stay focused.  Advances in technology add to the distractions: iPods, cellphones, email, Blackberries, video games, and the internet to name a few. Difficulty prioritizing the increasing number of tasks creates feelings of "overwhelm" which decreases motivation.  You have to know where to put your focus and energy in a timely way to feel a sense of accomplishment. When you delay a task that needs to be done, you increase your stress which can affect you physically.  Stress hormones lower your immune function.  Can you remember catching a cold after studying hard for tests or completing a big project? Procrastination can cause feelings of guilt which trigger anxiety.  It is difficult to concentrate or focus when you are anxious.  It takes longer to complete tasks. Missing deadlines at work may prevent you from getting the raise you wanted.  If you miss a financial payment, a penalty fee is charged.  Dr. Steele's study estimates that delays in filing taxes can cost people up to $400 a year. Back to Index

3. Getting into Action Using competencies from Daniel Goleman's model for Emotional Intelligence (Primal Leadership, 2002), the antidoes for procrastination are: Accurate self-assessment and awareness.  You need to know your strengths and what is important to you (your values).  It is easier to start a task that requires your strengths and is important to you.  When you need to do something that is not one of your strengths, allow more time to complete the task.  Make sure your expectations are realistic.  Avoid negative self-talk. Self-confidence.  You need to have a realistic sense of your capabilities and healthy sense of your self-worth.  Also, you need to believe that you can do the task.  Use positive language (I can...., I will...., by....).  The best way to build confidence is to begin doing what you need to do.  Action precedes confidence.  Self-management, emotional self-control, and adaptability.  These competencies help you keep impulses under control, stay calm, and clear headed while adapting to changing situations.  They are necessary in overcoming obstacles and juggling tasks without losing your energy or focus.  Build in meaningful rewards and breaks to recharge. Achievement and initiative.  You need to set realistic goals, accurately calculate risk, be ready to act and seize opportunities.  Break tasks down into small steps; keep your to-do list short.  Picture the finished task to keep you motivated. Back to Index

4. Looking Ahead If you use the above antidotes, you will move forward.  You may need to start with choosing one antidote to begin working on.  As you improve, add another one.  Stop listening to the negative voice in your head.  Begin with small, doable tasks, and control your urge to jump from one thing to another.  Motivation and confidence will follow. Coaching increases your self-awareness, confidence, and motivation.  It holds you accountable as you practice your new behaviors and become the best that you can be.  Let me know how I can help you avoid the procrastination epidemic.  I look forward to hearing from you, mdpcoach@pattencoacthing.com. Maurine Patten mdpcoach@pattencoaching.com Back to Index

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Mission Achieving Personal Fulfillment Ezine is dedicated to inspiring and expanding your perspective in order for you to move forward in your personal and professional life. Achieving Personal Fulfillment Ezine is a publication of Patten Coaching & Consulting; CEO, Maurine D. Patten, Ed.D. CMC; mdpcoach@pattencoaching.com We would like Achieving Personal Fulfillment Ezine to be as interactive as possible. If you have feedback, comments, topics you would like addressed, or can suggest additional resources to benefit us all, please email us at any time. Send your e-mail to ezinefeedback@pattencoaching.com. Please forward this issue to anyone you think would find Achieving Personal Fulfillment Ezine interesting and beneficial. Your recommendations help us keep growing, and ensure an excellent exchange of information and techniques. Archives You can read previous issues of Achieving Personal Fulfillment Ezine in our archives on our archives page.

About Maurine D. Patten, Ed.D., CMC Maurine Patten is a clinical psychologist and certified life/business coach. Her professional career includes: independent buisiness owner (26 years), Assistant Professor at Chicago State University and consultant for education and business. She is a graduate of the MentorCoach program and a member of the International Coach Federation. She is experienced in training and management development for large national and international firms. She has a strong background in working with individuals and couples on clarifying and achieving goals. Dr. Patten has training in coaching, Emotional Intelligence, retirement assessment and planning, cognitive therapy and health psychology. She has published articles, made presentations, and conducted workshops about: Emotional Intelligence Creating a Fulfilling Retirement Anxiety and Achievement Stress Management Setting and Achieving Goals  Self-Esteem Communication Skills Marital/relationship Enrichment Wellness Issues The Psychology of Happiness

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