Time

management

and motivation

Getting it together –

keeping it together

Pauliina Junnikkala

Study Psychologist

University of Oulu

TIME

MANAGEMENT

01

https://www.youtube.com/watch?v=arj7oStGLkU&feature=emb_title

SETTING AND SPLITTING OBJECTIVES

● Big picture = goal● One thing at time● Proceed systematically● Keep eveluating your plan

SUPER

GOAL

SUBGO

AL

SUBGO

AL

SUBGO

AL

TASK TASK TASK TASK TASK TASK

1. Start with the long term objective (supergoal): ”I will graduate in May 2023”2. Define sub-goals.”I’ll concentrate on my first article during this Spring” ”I’ll write the abstract during December”3. Focus on one task at a time.”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. Follow your progression.“I read two articles, good job!”“I need to reserve more time for these kind of tasks in the future”

—SOMEONE FAMOUS

https://www.youtube.com/watch?v=U4IU-y9-J8Q&feature=emb_title

PRACTICALITIES

●Basic pomodoro: 25 minswork + 5 mins break / findyour own?●A proper break after 1,5-2 hours

● Home? Office? Silence? Alone or with people?

BREAKS

POMODOROENVIRONMENT?

EAT THE FROG

Start working on the hardest thing of the day, your frog. After this, energy is released to do other smaller and more comfortable things.

Choose the most

EFFECTIVE moment of your day to work. Is it morning or afternoon?

The most effective hours: focused work, learning new

things, being creative

The less effective hours: e-mails, meetings, smaller tasks

Learn to work with yournatural rhythm, not against

MOTIVATION

02

HOW WE THINK

MOTIVATION

WORKS

ENABLE MOTIVATION

01

02

03

04

Motivation →Action →Getting things done

HOW MOTIVATION

ACTUALLY

WORKS

Motivation COMES BY DOING, notby waiting!

What would be the smallestpossible act you can take to

advance your studies?

Do it!

- Intrinsic motivationOwn will to do things,

action itself is rewarding

- Extrinsic motivationThe needs & acceptance of

others. Rewards / punishments.

(Deci & Ryan, 2000)

WHAT MOTIVATES

ME?

SUPPORTING INTRINSIC MOTIVATION

• Self Determination Theory (Deci & Ryan):

• 3 innate psychological needs to allow optimal function & growth:• Autonomy – being the causal agent of

own life; find your own way to work!• Competence – skills, asking for help,

handling criticism• Relatedness – meaningfulness,

teamwork, influencing society / science

What motivated you to doctoral studies in the first place?How you will feel when you graduate?

IF YOU GET STUCK…● Talk with your supervisor,

colleagues and friends● Clarify the structure of your thesis● Read about your research topic to

find a new angle to it● Read a good (writing) guide● Loosen strict requirements● Learn to live with difficult feelings● Make sure you have remembered

to rest● Identify what skills or

competences you need?

REMEMBER MERCY AND KINDNESS

TOWARD YOURSELF

● Change the perspective: what you would say to your best friend who is at the same situation?

● Critique towards work is not critique towards you as a person● Identifying & re-framing thoughts● Support from friends & family

COUNCELLING

SERVICES

Appointment requests online:

• Study Psycologists

https://www.oulu.fi/forstudents/studypsychologists

• Study & career counselling

https://www.oulu.fi/forstudents/study-career-counselling

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SOURCES

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