Work on your self-confidence

Are you dreading a task? Prepare your mind for both success and setbacks with this simple exercise:

• Visualise the best-case scenario
  How does it feel when you do manage to complete the task on time? What does that successful study session look like?
• Identify the biggest obstacle
  What could go wrong?
• Come up with a plan B
  “If I come across [obstacle], I’ll do [solution]”
  Having an alternative up your sleeve makes it easier to get started
• Or learn to deal with your worst-case scenario
  Suppose things go wrong – what would you do then?

The result:

• you’re less likely to panic
• you stay in control
• you’re more likely to get started

The worst-case-scenario exercise in a nutshell (afbeelding)
How the worst-case-scenario exercise works (video, 1’)
Use fear setting to overcome procrastination (website)

You build self-confidence by experiencing success and by consciously focusing on what’s already going well. It doesn’t have to be a major success; it can also involve a series of small successes. Even if you put things off a lot, there are moments when you do manage to get things done. Focus on those successes rather than dwelling on what went wrong. Every time you do get started - even if it’s only for five minutes - you build up a little self-confidence.

Is the barrier to getting started too high? Then lower the bar until you can overcome it.

Ways to accumulate experiences of success:

• Set small, manageable goals
  Make your goal so small that failure is almost impossible. With small goals, you’ll experience success more quickly.
• Start with the easiest thing
  Are you low on energy or simply ‘not in the mood’? Then don’t start with the most difficult material; instead, choose something that’s easier or more interesting. As soon as you tick off that first small task, you’ll immediately feel more competent and build your self-confidence.

Ask yourself:

• What is actually going well in your studies at the moment? Think of that one assignment you did hand in on time, or that one lecture where you were really focused and paying attention.
• When are you least likely to procrastinate? Is it in a specific place (such as the library)? At a particular time of day (early in the morning)? When working on a particular assignment?

→ What can you learn from this? Which factors helped you take action at the time? Try to consciously seek out those factors more often.

Start with a small step (afbeelding)
Read more about the benefits of recognising (small) wins (website)
Celebrate the small wins (infographic)

Everyone fails from time to time on the road to success.

- This is what learning looks like in real life (image)
- Some positive ways to handle setbacks (website)
- Why failure is important and how it can inspire you (video, 6’)

Not everything works out first time round. Change is difficult.
Don’t be too hard on yourself if it doesn’t work out; learn from your failures and simply try again (with a few adjustments) next time.

Do you recognise these thoughts in yourself?

• I only get started when I feel 100 per cent focused and have prepared everything down to the last detail.
• If I start now and it isn’t right straight away, then I’ll be a failure.
• I’d rather put it off for a bit, because then at least I’ll have an excuse (‘lack of time’) if the result is disappointing.
• Why should I even start if I can’t reach the standard I demand of myself anyway?

Do you recognise yourself in this vicious circle? (image)

If you recognise yourself in this, you’re probably struggling with perfectionism that turns into procrastination. Because you set the bar unachievable high for yourself, every task feels like a huge mountain you’re facing. Your brain sees your perfectionist end goal as a threat and opts for the safest route: avoidance – in other words, procrastination.
In other words: the fear of an imperfect result means that no result is achieved at all.

Remember that perfection doesn’t exist – and it doesn’t need to.

Don’t wait for the perfect moment or the perfect level of concentration; don’t expect your first attempt to be perfect straight away.
Getting started is more important than perfection.

These tips can help you keep your perfectionism (and the associated procrastination) in check:

• Find out exactly what is expected of you
  Read the learning objectives set out in the study guide, classes, … and work towards these goals. They show you what is really important in the course material.
• Do it first, then improve it
  Start by producing a rough draft of your assignment or giving the course material a quick once-over. It doesn’t have to be flawless the first time round. Once you’ve made a start, it’s easier to add the details later.
• Aim for a 7/10
  That’s quite a challenge for you, but it’s really impossible to get everything perfect straight away. Aim for a 7/10 first. Do you have time to spare? Then refine it further to an 8, 9 or 10.
• Focus on your own work
  Look at what you’ve done today and don’t compare yourself with others. Everyone has their own pace and way of working, so there’s no point in comparing.
• Recognise hidden procrastination
  Sometimes you get caught up in peripheral tasks and end up avoiding the most important one.
  For example, keep looking up information instead of writing.
  Ask yourself: “Is what I’m doing right now the most important task, or am I avoiding the next step?” That’s how you expose hidden procrastination.
  

- Characteristics of procrastination caused by perfectionism (infographic)
- The link between perfectionism and procrastination, and what you can do about it (website)
- Aim for 70%, not 100% (video, 10’)
- 7 tips for dealing with perfectionism (video, 5’)

Would you like to work on your perfectionism?

- Discover why your brain avoids difficult tasks and how to overcome that resistance (video, 14’)
- Find out more about perfectionism and what to do about it (website)
- Stop striving for perfectionism (infographic)