Overcoming Procrastination

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Overcoming Procrastination

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

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Workshop Overview

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

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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.

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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).

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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

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Cognitive Behavioral Solutions

• Example Situation parent tells you to do your
  homework

Thought Feeling Action
Person 1 Hes always bossing me around. Angry Rebellion doesnt do homework
Person 2 I do want to do well in the class. Energized Does homework
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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

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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

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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

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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)

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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)

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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.

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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.

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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

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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) _______________

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Time Management Tips

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

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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.

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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.

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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).

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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!

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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.

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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.

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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.).

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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.

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Thank you!

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