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Overcoming Procrastination

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Introduction and rationale. Causes of procrastination. Cures for procrastination ... something it's more important to take care of yourself than to spite others. ... – PowerPoint PPT presentation

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Title: Overcoming Procrastination


1
Overcoming Procrastination
  • Eric Rosenthal, Ph.D.
  • Director, Academic Advising and Counseling

2
Workshop Overview
  • Introduction and rationale
  • Causes of procrastination
  • Cures for procrastination
  • Cognitive-behavioral solutions
  • ? Procrastinator phrases
  • ? Procrastinator log
  • ? Procrastinator contract
  • Time management tips

3
Introduction
  • Procrastination afflicts millions of people and
    almost always has negative effects on
    productivity and sense of well-being.
  • Although everyone procrastinates in his/her own
    way, it can best be defined as delaying required
    or desired tasks by choosing other activities.

4
Why Overcome Procrastination?
  • Putting things off to the last minute almost
    always reduces your ability to perform at your
    best.
  • Procrastinators often never perform the required
    or desired task (they wait until it is too late).

5
Why Overcome Procrastination?
  • Procrastination leads to stress and/or decreased
    sense of well-being and/or self-esteem.
  • ? Last-minute pressure produces stress.
  • ? Daily delaying of required or desired tasks
    leads to chronic worry.
  • ? Knowing that the task still needs to be
    done may make it harder to enjoy the present.
  • ? Knowing that you are letting yourself down
    can impair self-esteem.

6
Causes of Procrastination
  • Although everyone procrastinates for unique
    reasons or combinations of reasons, the most
    common causes are
  • Rebellion I dont want to do it! I dont have
    to do it! You cant make me do it! I wont do
    it!
  • Fear of Failure I dont have confidence in my
    ability, and Id rather believe I didnt study
    enough than Im not smart enough.

7
Causes of Procrastination
  • Lack of enjoyment I dont like this class, this
    book, these problems, this paper. So I turn to
    more enjoyable, immediate activities such as
    T.V., the internet, talking on the phone.
  • Fear of success If I do well, peoples
    expectations of me will grow and I wont be able
    to live up to them!
  • Lack of motivation You may not have enough
    natural incentive to spur you to action.

8
Cures for Procrastination
  • Replace shoulds and fears with wants and
    needs
  • ? Ask yourself why you are planning to
    accomplish something.
  • ? If its based on what others expect or fear of
    negative consequences, you may not be very
    motivated.
  • ? If its based on what you truly want or need,
    youre likely to be more motivated.
  • ? Be careful to avoid sabotaging your own
    wants/needs just because others also think you
    should accomplish something its more
    important to take care of yourself than to spite
    others.

9
Cures for Procrastination
  • Getting a bite sized mentality When confronted
    with 150 pages to read or 50 problems to solve, I
    feel overwhelmed. However, if I decide to study
    for 20 minutes or read 30 pages I can do that. I
    can endure for that amount of time. Maybe Ill
    even continue onmaybe NOT. The most significant
    barrier in procrastination is getting started.
  • Set up a reward-punishment system If I read for
    twenty minutes I get to call John if I dont I
    need to do the dishes. These rewards and
    punishments only matter if I consistently
    implement them.

10
Cures for Procrastination
  • Study in a place reserved for study ONLY Joan
    always promised herself shed study in her room
    after she ate. However there were always too
    many distractions and she rarely studied in her
    room. When she went to her favorite place in the
    library, she was always more successful.
  • Become a groupie When possible study with a
    group of dedicated students. Others can be an
    inspiration to keep up and learn and support your
    efforts.

11
Cures for Procrastination
  • Seek a counselors help
  • Academic Advising and Counseling Center
  • I-117 847-925-6393
  • Center for Multicultural Learning
  • D-142 847-925-6522Career Center
  • A-347 847-925-6220Health and Psychological
    Services
  • A-364 847-925-6268
  • Use online resources
  • Student Counseling Virtual Pamphlet Collection
  • http//ub-counseling.buffalo.edu/vpc.html

12
Cognitive Behavioral Solutions
  • These are derived from a theoretical model from
    the field of psychology
  • Basic idea thoughts/beliefs cause feelings and
    actions
  • ? Situations dont cause feelings and actions
    our interpretations of them cause feelings and
    actions

13
Cognitive Behavioral Solutions
  • Example Situation parent tells you to do your
    homework

14
Cognitive Behavioral Solutions
  • To change procrastinator behavior, we must change
    the thoughts/beliefs that cause it.
  • First step identify the thoughts/beliefs.
  • This is easier if we know what to look for

15
Procrastinator Phrases
  • Phrases we use reflect our underlying thoughts.
  • The following are typical of people who
    procrastinate
  • I should I probably will I think I could
  • I shouldnt I hope to Im going to try to
  • I have to Pretty soon Ill Its so hard to
  • I had better I wish I could I need to
  • If I dont Maybe I will If only I could

16
Anti-Procrastination Phrases
  • The following are more typical of people who do
    not procrastinate
  • I will because I want to.
  • I will definitely
  • I am confident I can
  • I will start at X oclock and continue until
  • After I I will reward myself with

17
Procrastinator Log
  • Now that youre aware of types of thoughts that
    lead to procrastination, we suggest that you keep
    a log for at least 2 weeks.
  • The steps
  • Whenever you are aware that you are
    procrastinating, write down
  • The task you had intended to accomplish (e.g. ,
    read 20 pages of History text)

18
Procrastinator Log
  • The steps (contd)
  • Whenever you are aware that you are
    procrastinating, write down
  • What you have been thinking/saying immediately
    before you began to procrastinate
  • Your current behavior (e.g., watching Oprah)
  • Your current feelings (e.g., guilty)

19
Procrastinator Log
  • The log will allow you to see patterns. Once you
    are aware of these, you will be more able to
    apply appropriate cures, such as
  • Change procrastinator phrases to
    anti-procrastination phrases.
  • Add positive reinforcement to provide incentive.
  • Break a large project into manageable tasks.

20
Procrastinator Log
  • Once you make some positive changes, continue to
    keep a log to see patterns of improvement.
  • Based on what you see, fine-tune your plan as
    needed.
  • Using this approach, you will likely reduce
    procrastination and feel more in control of your
    own behavior.

21
Procrastinator Contract
  • For large projects such as a term paper, it often
    helps to create a specific plan.
  • Breaking it down into specific, smaller tasks is
    helpful.
  • Building in rewards for short-term
    accomplishments increases motivation.
  • The following format is suggested

22
Procrastinator Contract
  • I am going to Because (Source of Motivation)
  • Requirements needed to complete this activity
  • I will start this project on (date) at (time)
  • I will continue this project on (dates) at
    (times)
  • I will complete this activity by (date)
  • When completed I will reward myself by
  • If I dont complete the activity, I will punish
    myself by
  • Signed _______________
  • Witness _______________
  • Completed (date) _______________

23
Time Management Tips
  • Now that youve learned strategies specific to
    overcoming procrastination, try these general
    time management strategies. They often help
    prevent procrastination

24
Time Management Tips
  • Step-by-Step Game Plan
  • 1st step assessment of current patterns.
    Record activities for last 2 weeks on calendar
    grid. Include classes, job, meals, sleep,
    showers, studying, exercise, socializing, TV,
    etc.
  • 2nd step use ABC priority system rank items
    as A (high value items that must get done), B
    (important but not essential items), or C
    (items that are of low value and can be easily
    discarded).
  • 3rd step design balanced schedule, including
    reinforcement system (rewards for daily
    accomplishments). Eliminate B and C items as
    necessary.
  • 4th step try out schedule for 2 weeks.
  • 5th step fine-tune schedule/reinforcements as
    needed.

25
Time Management Tips
  • Rationale for Scheduling
  • 1. Increases efficiency, so actually provides
    more time for fun/flexibility.
  • 2. Gives you a better sense of control and
    balance, so stress and depression are less
    likely.
  • 3. Allows for self-pats on the back (positive
    reinforcement).
  • 4. Less chance of forgettingso less worry and
    allows enjoyment of recreation.

26
Time Management Tips
  • General Guidelines
  • Try to study when you are most psychologically
    alert (this is between 8am to 4pm for most
    people).
  • When you have a free period of 3 or 4 hours,
    break it up by studying 3 or 4 different
    subjects. If possible, study your least favorite
    subjects first, followed by your favorite
    subjects (this makes use of the Premack
    Principle less desired activities are more
    likely to occur if followed by more highly
    desired activities).

27
Time Management Tips
  • General Guidelines (contd)
  • A good general strategy is to reward yourself for
    each 50 minutes of study with a 10-minute break,
    during which you may choose to relax, exercise,
    call a friend, or just veg.
  • Leave some free time each day and call it
    flexible time. This is time you can use to
    take care of emergencies or unexpected catch-up
    work. If these do not occur, it can be used for
    pleasure!

28
Time Management Tips
  • General Guidelines (contd)
  • Be sure to plan a good balance of activities,
    including time for recreation, exercise, small
    study breaks, eating, and adequate sleep.
  • When planning your schedule, use your prior
    experience to estimate the amount of studying you
    will need to get the grades you desire.
  • While you study, observe and write down your
    behaviors, their consequences, and the
    environments you are in. This will help you
    become aware of the factors that facilitate and
    interfere with your ability to study more
    efficiently.

29
Time Management Tips
  • General Guidelines (contd)
  • It is important to be aware of whether you have
    bitten off more than you can chew when you
    planned your academic and work loads. If you
    find yourself unable to find time for your A
    items despite eliminating most or all of your B
    and C items, you may need to consider dropping
    a class or working fewer hours.
  • If you find that the reading is too plentiful,
    you may share the work with other trusted
    students. Each student is responsible for
    reading and summarizing/outlining a subset of the
    material.

30
Time Management Tips
  • General Guidelines (contd)
  • When planning your schedule, be aware of the
    schedules/habits of others in your life (such as
    significant others or roommates) who may
    influence your ability to achieve your daily
    goals.
  • It is often a good idea to plan a long-term
    project at the beginning of the semester and
    break it down into smaller weekly tasks. This
    allows you to make a mountain into mole hills
    and reduces end-of-semester stress (e.g., Week 1
    decide on topic Week 2 do computer literature
    search Week 3 find and photocopy 10 articles
    Week 4 read and highlight 5 articles, etc.).

31
Need more help?
  • Although the information in this workshop may be
    all you need, you may benefit from working
    one-on-one with a professional counselor.
  • Feel free to call 847-925-6393 to set up an
    appointment.
  • Please mention that you completed this online
    workshop.

32
Thank you!
  • Thank you for participating in this workshop!
  • We wish you the best of success in overcoming
    procrastination and achieving your dreams!
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