OVERCOMING PROCRASTINATION

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OVERCOMING PROCRASTINATION

• IDEAS TO HELP YOU TO MOVE FORWARD

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Introduction

• Procrastination can best be defined as
  delaying/postponing required or desired tasks by
  choosing other less important activities.
• Procrastination is a common part of human
  behaviour and almost always has negative effects
  on productivity and well-being. Students are
  particularly susceptible!

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• SOURCES
• OF
• PROCRASTINATION

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Unhelpful Rules and Assumptions Linked to
Procrastination

• Needing to be in charge
• Pleasure seeking
• Fear of Failure or Disapproval
• Fear of Uncertainty
• Low Self-Confidence
• Depleted Energy

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Why Tackle Procrastination?

• Last-minute pressure produces stress.
• Daily delaying leads to chronic worry.
• Knowing that a task still needs to be done makes
  it harder to enjoy the present.
• Knowing that you are letting yourself down can
  and probably will impair self-esteem.

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Why Tackle 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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Practical Strategies

• What do I need to do?
• Write a To Do list of tasks and goals you need to
  work on
• Prioritise the list of tasks, numbering them from
  most important to least important
• Grade each task i.e. break the task into all the
  small steps that are involved in achieving it
• Accurately estimate how much time each step of
  task or goal will take

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Practical Strategies

• When can I do it?
• Use a timetable to structure your week
• Write out schedule or use organisational aids
  available on computer or mobile phone
• Ideally post schedule in a place where you can
  see it regularly

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Practical Strategies

• How can I do it?
• Worst First
• Just 5 minutes
• Set time limits
• Prime time
• Prime Place
• Remember then do
• Reminders
• Visualise
• Focus
• Plan rewards

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Action Planning

• 1. Being aware and non blaming
• 2. Adjust unhelpful thoughts
• 3. Practice tolerating discomfort
• 4. Dismiss procrastination excuses
• 5. Drop any self criticism

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Expectations of Change

• Changing your procrastination habit will take
  time, persistence, practice and patience
• No magic wand
• Expect good days and bad days this increases
  likelihood of keeping going when you reach a
  setback

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Supports

• Learn from people (e.g. family/friends) who dont
  procrastinate as much as you
• Pairs work or team work
• Attend workshops in University