Time management and motivation Getting it together, keeping it together Ilona Parviainen 16th March, 2017

Motivation & Time Management UniOGS, Spring 2017 Study Counselling Psychologist Trainee Ilona Parviainen

Monograph or article-based dissertation?  Goals and sub-goals 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Monograph or article-based dissertation?  Goals and sub-goals In a research group or by yourself?  Social support 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Monograph or article-based dissertation?  Goals and sub-goals In a research group or by yourself?  Social support Other responsibilities; teaching, other tasks  Time management 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Review your previous studies (Master’s Thesis and other independent projects) Which working methods supported your proceeding? 16.9.2018

What are the challenges you might face during your Doctoral Programme? 16.9.2018 Lisää tarvittaessa alatunnisteteksti

…and how to prepare and overcome them? Motivation Time management Getting started on Proceeding Writing Tolerating negative emotions Uncertainty (the future, the present situation, funding, etc.) Possible challenges …and how to prepare and overcome them? 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Autonomy - What interests you? Your motivation to do Doctoral Studies? - How to use your own strengths? - What is enough working hours and leisure time for you? - Motivation arises through doing and achieving - Set your own goals and deadlines - Effective hours: when are you most efficient? - Concentration: silence or background music? - Learning environment: Couch at home or library? Find your own style to work! Motivation 16.9.2018

Motivation Competence - What are your strengths and weaknesses? - Task is too big or are you lacking competence? - Ask for help and solve problems when they are still small - Develop important skills - Believe in yourself - Realize what is enough - Learn to handle criticism – it’s not about you as a person Motivation 16.9.2018

Motivation Relatedness -What is the meaning of your disseration? -How your studies will affect to other people? -What good it will bring to society / science? - You’re not alone with your problem - learn from others, read guides and other material - Brainstorm ideas and solutions together - Working in a group provides you team spirit and positive feedback - Accountability to the group, advisor, or other supports proceeding Motivation 16.9.2018

Why objectives and time management are beneficial? You know what to do, when to do and where to do A clear plan will help you to achieve your goals in time and releases energy from constant puzzling with schedules After scheduled working hours you can enjoy your leisure without disturbing ”I should…” thinking 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Setting and splitting objectives From big picture to small daily steps 1. Start with setting the long term objective: ”I will graduate in May 2020” (Remember also your other studies and responsibilities) 2. What sub-objectives does it include? Sub-objectives are smaller goals that take you towards the main goal. ”I’ll concentrate on my first article during this Spring”, ”I’ll write the abstract during December” 3. Focus on one sub-objective at a time and think carefully what steps it requires ”This week I’ll read literature/articles”, ”I’ll analyze results in June” 4. Proceed systematically step by step ”Today I’ll go to the library”, ”I’ll read 50 pages before next Friday” 5. Recognize and be happy about small successes “I read two articles, good job!” Tips: Write ”buffet of tasks” which includes many small and possible tasks that you can do. What is the smallest thing you can do daily? 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Plan your success Plan your upcoming workweek and workday in advance - make it concrete Calendar (weekly and daily) ”Where will I start/ continue tomorrow” ”To do” lists, ”buffet of tasks” Learn to prioritize! Evaluate and modify your plan: What is possible on weekly and daily basis? Focus only on the things on hand! Since you’ve started from the big picture and cut it to sub-objectives, everything has their own time and place Make a commitment! Doing difficult things arises also difficult emotions. Decide that you can make this. If you forget your plan, don’t worry, just return to it as soon as possible. Learn how you can encourage and support yourself. Self-compassionate attitude will help you ! 16.9.2018 Lisää tarvittaessa alatunnisteteksti

PROCRASTINATION https://www.youtube.com/watch?v=4P785j15Tzk 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Getting started on.. Start today Start despite of how you are feeling Identify possible procrastination and time-killers  learn how to overcome them Start with a small piece of work Start with the easiest part The ideal time for concentration is 20-50 min, a short break is needed afterwards (pomodoro- technique) Focus on the positive sides and outcomes Prepare tomorrow’s work today Tell your goals to others! 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Talk to your supervisor or colleagues about your situation Think what skills or competence you need? Clarify the structure of your thesis Read about your research topic to find a new angle to it Read a good (writing) guide Loosen too strict requirements Learn to tolerate difficult feelings! Find new ways of doing and proceeding Use free writing technique! Writing is a process and doing it over time refines the text Make sure you have remembered to rest! If you get stuck… 16.9.2018 Lisää tarvittaessa alatunnisteteksti

Thank you and all the best with your studies! ” Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine Thank you and all the best with your studies!