1 Project management for PhD’s - the psychological side Adam Sandelson LSE Student Counselling Service February 2008

2 Aims Examine psychological issues within project management Identify difficulties and how they develop Explore common difficulties with perfectionism and procrastination Identify useful strategies

3 Introduction What are the stresses?

4 Common difficulties for PhD’s Isolation Stress and Pressure The supervisor relationship Work life balance Self esteem Research fatigue Being an instant expert Teaching Peer and academic support Adapting to differing academic systems Creating grand theories Theoretical overwhelmed Working with academic ‘greats’ Maintaining intellectual momentum Family and other pressures

5 Common difficulties Perfectionism Procrastination

6 Are you a perfectionist? You are never good enough, whatever you accomplish You can’t complete work or projects, waiting to get them just right You must always give 100% or else be mediocre or a failure

7 What is perfectionism? Self-defeating thoughts and behaviours associated with high ideals, not realistic goals. Often mistakenly seen as desirable or even necessary for success. Recent studies show that perfectionist attitudes actually interfere with success. The desire to be perfect can deny you a sense of satisfaction and cause you to achieve far less than people with more realistic goals.

8 Causes of perfectionism You may have learned early in life that you were mainly valued for your achievements. You value yourself on the basis of other people's approval. Your self-esteem is based primarily on external standards. You are vulnerable and sensitive to the opinions and criticism of others. To protect yourself you decide that being perfect is the only defence.

9 Negative thoughts and feelings Fear of failure. Fear of making mistakes. Fear of disapproval. All-or-nothing thinking. Over-emphasis on ‘should’, ‘must’ and ‘ought’. Never being good enough.

10 How is it maintained? Current triggers – eg research pressure Negative predictions – ‘I won’t do it well’ Unhelpful behaviours, eg avoidance of writing, constant checking Confirming negative beliefs Self Critical thoughts – ‘I’ve failed again’

11 Vicious circle Set an unreachable goal. Fail, as the goal was impossible. Constant pressure leads to chronic failure and reduces effectiveness. Self criticism and self-blaming leads to low self - esteem, anxiety and depression. At this point you may give up completely on your original goal and set yourself another unrealistic goal, thinking "This time if only I try harder I will succeed".

12 4 common myths with perfectionism You can’t succeed without it It gets you the best results It enables you to overcome obstacles It helps you achieve and please others

13 Myth 1: I wouldn’t be the success I am if I weren't such a perfectionist There is no evidence that perfectionists are more successful There is evidence that given similar levels of intellect and talent perfectionists perform less successfully. Perfectionism does not lead to success and fulfillment. Success may be achieved despite compulsive striving.

14 Myth 2: Perfectionists get things done and they do things right. Perfectionists often have problems with procrastination, missed deadlines, and low productivity They tend to be "all-or-nothing" thinkers, and see events as good or bad, with nothing in between. Seeking flawless work can make even small tasks overwhelming, leading to perfectionism. Undesired results: work is handed in late or not at all, with agonizing over non-critical details.

15 Myth 3: Perfectionists are determined to overcome all obstacles to success Instead of concentrating on the process of getting the task done, perfectionists focus exclusively on the outcome of their efforts. Perfectionists may be vulnerable to writer’s block, depression, and social and performance anxiety.

16 Myth 4: Perfectionists just have this enormous desire to please others and to be the very best they can Their tendencies may begin as an attempt to win love, acceptance and approval. They can be driven by low self- esteem, and find it harder to see the needs and wishes of others. Relationships may be complicated not enhanced. They find it hard to make mistakes and risk failure, although imperfection is part of being human.

17 What can I do about it? Realize that perfectionism is undesirable perfection is an illusion that is unattainable. Challenge self-defeating thoughts and behaviours that fuel perfectionism. Cost benefit analysis of keeping high standards

18 Strategies to move forward Set goals realistic, reachable, sequential Experiment with standards for success Try for 80% or even 60% Focus on the process not the end result Evaluate success in terms of what you accomplished and what you enjoyed Celebrate and learn from mistakes

19 Common difficulties Perfectionism Procrastination

20 What is procrastination? Putting off a task which needs to be done It can affect our study and writing We may disguise avoidance by being very busy We may find things to do that are interesting or even useful, but don't contribute towards the main goal It may involve feelings of anxiety, stress, guilt, shame and depression

21 Common issues time management inability to prioritise overload of tasks at a specific time anxiety about the task not knowing what is required feeling overwhelmed

22 Taking control of time Ask yourself from time to time: How am I using my mental and physical energy now? Is this good use of my time? Identify priorities/commitments for the week ahead and write on blank sheet all sessions/ meetings; leisure activities; paid work; time for self; adequate rest/sleep.

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24 Use personal timetabling to: acknowledge what you have achieved save mental energy be purposeful and realistic meet deadlines and keep up with work have effective study time and effective relaxation Enjoy yourself without guilt and worry

25 Writing Strategies Free yourself up Go for a walk; talk it out loud Wait for a structure to arrive Bullet points, mind maps, scribble ideas Give yourself time to work it out – learning and writing involve unconscious processes Imagine looking back at this task in 6 months Work with others, use study groups, etc.

26 Overcoming Procrastination Use a diary Prioritise and set achievable targets Revise targets Acknowledge progress Stay focussed Avoid avoidant activities! Reward yourself

27 Looking behind these issues What kind of internal pressure do I put myself when preparing to work…? What negative thoughts get in the way of working? Where do these come from?

28 Dynamics of study Past relationships My relationship with my studies Current relationships

29 Dynamics of study include: Trying to please others Wanting to be clever Wanting to achieve as highly as others Envy and competitiveness Trying to keep the family together Historic patterns, such as last minute success

30 Identify the ‘internal critic’ 1.Describe the Internal Critic. 2.What does he or she say to you when you are under pressure? Can you source this voice? 3.What is the impact of this in terms of behaviour and emotion? Self Defeating Behaviour: Unhealthy Negative Emotions: 4.What could an alternative be to the Internal Critic? (i.e. a less judgemental voice)

31 What can I do? Look at your internal dynamics Write down any historic messages you carry about yourself Develop a more realistic assessment of your ability and worth as a person

32 Conclusions Look after yourself (diet, sleep) Keep a supportive structure for your daily life; have relaxation time See this as a time of discovery Recall past achievements Challenge negative thoughts Imagine looking back at the task from a future vantage point

33 LSE Student Counselling Service Free and confidential Groups and Workshops programme Self Esteem Group Stress Management Group – next one in summer term – see the website PhD Group Website has information about the Service Website Stress management handout Relaxation tape MP3’s Links to self help resources