PROCRASTINATION

1
PROCRASTINATION

• The behaviour of postponing
• To defer action, delay
• To put off til another day or time
• Research Support and Information Workshop
• Dr. Elizabeth Tindle, FAPS, AFBPS

2
CICERO (M.Tullius Cicero)

• TARDIDAS ET PROCRATNATIO ODIOSA EST
• Delay and procrastination are hateful
• He she has the deed half done who has made a
  beginning. HORACE

3
Letter from student (Writers block!)

• Self- sabotage
• paralysis of creativity
• Rather than sit and doing it I do everything else
  but!
• Not laziness but approach -avoid conflict
• I am angry with myself
• I dont understand.myself

4
THE CREATIVE PROCESS

• PREPARATION
• INCUBATION
• ILLUMINATION
• VERIFICATION (Doing it!)

5
Components of procrastination

• A behaviour sequence for postponement
• Often resulting in a substandard product
• Involving a task that is important to do
• Resulting in a state of emotional upset

6
Comfortable v problem procrastination

• Problem if there are negative external
  consequences eg missing a deadline
• or negative internal consequences such as
  feelings of despair.

7
PROCRASTINATORS STYLES!

• What is your style of procrastination?
• Give examples

• What strategies have you used in the past to
  overcome procrastination?

8
SETTING AND ACHIEVING GOALS

• Some procrastinators have difficulty setting
  goals.
• They may set ambitious goals
• They may set ambiguous or vague goals
• Have you any personal examples?

9
Behavioural goal setting

• SET GOALS
• which are observable by you and others
• Specific and concrete
• Goals that can be broken down into small steps
  /mini goals
• Life by the yard is very hard Life by the inch
  is a cinch.

10
The Cycle of Procrastination
11
Beating procrastination

• The 10 minute jump start (getting started is
  often the problem)
• Set a timer to buzz in 10-15 minutes
• Address a project you have been avoiding keep it
  moving until the alarm sounds
• Reset the alarm (Remember Horaces quip)

12
Perfectionism

• The setting of unrealistically high standards for
  performance
• Rigidly adhering to these standards
• Equating self worth with performance
• May generate debilitating emotions or
  unproductive behaviour.

13
Managing perfectionism

• See brochure
• Affirm your worthiness and value for the person
  you are, and the qualities you have rather than
  the result you achieve
• Letter to parents

14
Letter

• I set myself very high standards and I cannot
  seem to be able to lower them
• It is all just too hard to keep up with my own
  expectations
• I look at everything I have to achieve
• Im tired I have no energy left
• PERFECTIONISM CREATES STRESS

15
Limericks. Baring -Gould (1968)

• A maiden at college named Breeze,
• Weighed down by BAs and Litt.Ds
• Collapsed from the strain
• Alas it was plain
• She was killing herself by degrees

16
(No Transcript)
17
Managing procrastination

• Decide goal
• Set priorities
• Chunk tasks
• Use time line
• Write contract
• Use positive self talk
• Affirm your ability
• Motivational messages

• Challenge perfectionism
• Write reminders
• Reward yourself
• Develop a routine
• Work with colleagues
• Writing buddy
• Work before noon

18
Enjoy the journey

• Thankyou for your time and attention
• Elizabeth