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Many people are familiar with this behaviour from their everyday life: they postpone unpleasant activities such as studying for exams or writing a paper. Instead of completing the task immediately, they deal with supposedly more urgent things like surfing the Internet or cleaning. The video-based online course "MOOC against chronic postponement" is offered by the Chair of Applied Psychology and Center for Technology-Enhanced Learning.
In short instructional videos (3-10 minutes), lecturer Eliane Dominok provides practical tips on how to deal with chronic procrastination and explains the scientific background to the procrastination phenomenon. The total length of the course is 11 weeks.
This MOOC is aimed at people who are interested in improving their self-regulation skills in order to work out a more efficient approach to study and work in the future. The course does not only aim at imparting knowledge, but also wants to help you to change your behaviour! At the end of the course you should be able to apply those strategies in your everyday life which are most promising for you.
At the end of the course
know the most important scientific background on the topic of procrastination (models & theories)
know the concepts of self-control and self-regulation and are able to distinguish between them
you are familiar with and can use various strategies from the areas of self-control (planning ability, goal control, workplace design, start control, impulse control) and self-regulation (emotion regulation, self-motivation, dealing with distractions, self-soothing and self-activation)
The course consists of eight chapters.
Chapter 1 - Welcome:
Nice to have you with us! In the first week of the course, we would like to familiarize you with the phenomenon of procrastination. We will explain the different forms of postponement behaviour and give you a first overview of what to expect in the coming weeks. You also have the opportunity to determine your individual procrastination profile.
Chapter 2 - Volition & Motivation:
After a first overview, we now go deeper into the theory of Prokrastination. What models, theories and explanations are there? Is it all just a question of motivation? You will also learn everything about the difference between self-regulation and self-control, because the structure of the training follows this logic.
Chapter 3 - Basics of self-control:
Enough with theory, now let's get down to practice and we'll start with the basics of self-control. These are basic steps to prepare for the strategies that follow in the next chapter. More specifically, the basics of self-control are about time management and dealing with complex goals and tasks.
Chapter 4 - Strategies of self-control:
This week is dedicated to self-control techniques. We cover the topics of planning ability (overall planning, daily planning, planning a work unit), goal control (how to keep track of the goal), workplace design, starting on time and impulse control.
Chapter 5 - Basics of self-regulation:
As with self-regulation, we will now turn first to the basics, this time to the basics of self-regulation. The keyword here is "self-perception", because before we actively regulate ourselves, we first have to find out what our current state is like. This chapter is primarily concerned with the perception of emotions, goals, motives and needs.
Chapter 6 - Strategies of self-regulation I:
Since the strategies of self-regulation are quite extensive and somewhat more complex, you can expect two chapters on this topic. In the first part, we will explain various techniques for directing attention or dealing with distractions. In addition, we will introduce you to 7 strategies for self-motivation.
Chapter 7 - Strategies of self-regulation II:
As announced now part II with strategies for emotion regulation as well as techniques for self-soothing and self-activation. You will learn how to deal with negative emotions and what you can actively do against them if you are either too tired or too tense for the tasks at hand. We would also like to give you a few tips on how to deal with success and failure.
Chapter 8 - Conclusion:
Congratulations, you have done it! What a pity that we have to say goodbye to you already. Finally, you now have the opportunity to create your Procrastination Profile again. Now you can use your values at the beginning to determine in which points you have improved or where there is still a need for training.
Those who complete 80% of the instructional videos and 80% of the quizzes will receive a free confirmation of participation.
The next run will be announced here and on iversity.
Contact person at the ZML
Phone: +49 721 608-48219
e-mail: sarah holstein∂kit edu