πρόοδος όχι τελειότητα

Οι Nordby, Wang, Dahl, & Svartdal (2016) ισχυρίζονται πως η αναβλητικότητα είναι μια από τις μεγαλύτερες προκλήσεις που οι φοιτητές θα κληθούν να αντιμετωπίσουν κατά την διάρκεια των σπουδών τους.

Σε ποσοστό 85/90% οι φοιτητές τείνουν να αναβάλλουν τις ακαδημαϊκές τους υποχρεώσεις, ποσοστό που φαίνεται να υποχωρεί στην ενήλικη ζωή που δεν ξεπερνά το 20%, Steel (2007).Τι είναι αυτό που μας κάνει αναβλητικούς και παίρνουμε την απόφαση να αποφύγουμε να ολοκληρώσουμε η τουλάχιστον να ολοκληρώσουμε έγκαιρα, τον στόχο μας, γνωρίζοντας μάλιστα τις αρνητικές επιπτώσεις που θα έχουν αντίκτυπο στην φοιτητική και ακαδημαϊκή μας πορεία; (Saulsman & Nathan, 2008)

H παρορμητικότητα, η αποτυχία στην αυτορύθμιση, ο χαμηλός αυτοέλεγχος, η μειωμένη συνείδηση, η χαμηλή αυτοεκτίμηση, η υπερανάλυση του στόχου, o φόβος της αποτυχίας, το άγχος και η τελειομανία φαίνεται να είναι μερικοί από τους λόγους που κάποιος μπορεί να αναβάλλει τις υποχρεώσεις του.

H τελειομανία είναι από τους κυριότερους λόγους της αναβλητικότητας που οδηγεί σε έναν αέναο κύκλο όπου ο φόβος της αποτυχίας, η αναβλητικότητα, τα αρνητικά συναισθήματα όπως η θλίψη και το στρες και η αυστηρή αυτοκριτική περιστρέφονται γύρω από την ίδια αφετηρία. Σοβαρή αιτία της αναβλητικότητας θεωρείται και η υπερανάλυση γνωστή και με τον όρο Analysis-Paralysis. Όπου η υπερβολική ανάλυση ενός project, ενός στόχου ή μιας κατάστασης προκαλεί ‘’παράλυση’’. Δηλαδή καμία επίτευξη δράσης προς υλοποίηση του στόχου.

Δυστυχώς η αναβλητικότητα έχει ισχυρό αντίκτυπο όχι μόνο στις ακαδημαϊκές  επιδόσεις ενός φοιτητή/σπουδαστή μα και στην ψυχική του υγεία. Το αίσθημα ντροπής, οι τύψεις, η ανησυχία, το άγχος και η κατάθλιψη επηρεάζουν την καθημερινότητα του φοιτητή με πολλές προεκτάσεις και στην κοινωνική του ζωή.

‘’Μην αναβάλλεις για αύριο αυτό που μπορείς να κάνεις σήμερα’’ είπε ο Βενιαμίν Φραγκλίνος και είναι η φράση κλειδί για την αποφυγή της αναβλητικότητας. Το να θέτουν οι φοιτητές μικρούς, καθημερινούς, εφικτούς στόχους όπως για παράδειγμα μια παράγραφο την ημέρα, τους βοηθά στην τόνωση της αυτοπεποίθησης και αυτοεκτίμησης τους, παράγοντας πολύ σημαντικός για την επίτευξη στόχων.

Επίσης, η δέσμευση γράφοντας σε έναν υποστηρικτικό μας φίλο την επιθυμητή προθεσμία παράδοσης, Ariely & Wertenbroch (2002) έχει αποδειχθεί χρήσιμη. Το χρονοδιάγραμμα εργασιών, ο έλεγχος της τελειομανίας, η μελέτη με φίλους καθώς και η απαλλαγή από αρνητικές σκέψεις (που αφορούν είτε το αποτέλεσμα της προσπάθειας είτε την αυτοκριτική) είναι μερικοί ακόμα από τους τρόπους αντιμετώπισης της αναβλητικότητας.

Οι Saulsman & Nathan (2008) ανέπτυξαν μια παρέμβαση που καθένας μπορεί να εφαρμόσει στον εαυτό του αν νιώθει πως επηρεάζεται η καθημερινότητα του από το εν λόγο ζήτημα. Παραθέτουμε τη σελίδα απο το Κέντρο Κλινικών Παρεμβάσεων. https://www.cci.health.wa.gov.au/resources/looking-after-yourself/procrastination

Κοραχάη Σοφία
Ψυχοπαιδαγωγος/ εκπ. Κλινική Ψυχολογος

References

Eckert, M., Ebert, D. D., Lehr, D., Sieland, B., & Berking, M. (2016). Overcome procrastination: Enhancing emotion regulation skills reduce procrastination. Learning and Individual Differences, 52, 10-18. https://www.sciencedirect.com/science/article/pii/S1041608016302187

Saulsman, L., & Nathan, P. (2008). Put Off Procrastinating. Perth, Western Australia: Centre for Clinical Interventions. [http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=50 (Links to an external site.)]

Wilson, B. A., & Nguyen, T. D. (2012). Belonging to tomorrow: An overview of procrastination. International Journal of Psychological Studies, 4(1), 211.

Thakkar, N. (2009). Why procrastinate: an investigation of the root causes behind procrastination.Lethbridge Undergraduate Research Journal, 4(2).

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