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Managing Procrastination

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Iman Azman

on 4 August 2016

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Transcript of Managing Procrastination

Change It Up
How can we prevent procrastination from ruining our plans?
Managing Procrastination
Agenda
Are you a Procrastinator?
How severe is your procrastination?
Why do we Procrastinate?
Schedule Your To-Do Lists
Get Organized!
Make It Count
Take Control of Your Procrastination Habits
Defining Procrastination

Reasons why we procrastinate

Costs of procrastination

Excuses and self-deception

Strategies for preventing procrastination
Now that you have your list -
It's a challenging habit to kick!
Workshop Ground Rules
Participate

No Ins and Outs

No Cellphones

Stick Around
Did You Know?
Almost 1/4 of students would show up to a class with an assignment incomplete
Avoid losing marks by completing assignments on time!
Procrastination Quiz
Procrastination is defined as the 'intentional postponement of a task because it appears unpleasant. People are aware when they procrastinate - take this quiz and see if you do too.
Instructions: Place a check in the appropriate column that represents the frequency in which you ever find yourself saying or doing the following.

Choose one option for each statement and if a statement does not apply to you, leave it blank
Total your check marks for each column separately

Multiply these totals by the factors indicated.

Total your scores for each column to get your procrastination score

Evaluate that score on the following scale
0 - 7 = Procrastination is not a problem for you.

8 - 14 = Procrastination may be hindering your performance.

15 - 33 = Procrastination is hindering your performance. Evaluate immediately which of the above areas you can change
Making The Most Of Your Time
What is Procrastination?
Voluntary delay of an intended action despite the knowledge that this delay may harm the individual in terms of the task performance or even just how the individual feels about the task or him- or herself
(Pychyl, 2010, p.17)
Reasons why we procrastinate
Fear of Failure
Four Fears
Fear of Success
Fear of Separation
Fear of Losing Control
Feeling overwhelmed
Low motivation
Peer influence
Habit
Excitement of last minute work
Learned helplessness
Poor study habits
Poor time management
Costs of Procrastination
Improve your mood NOW, by neglecting what impact it will have on you later
The immediate rewards of procrastination reinforces the behaviour and causes you to procrastinate over and over again
Over time procrastinating creates extended negative feelings which outweigh the initial positive feelings
Feelings of guilt, stress, disappointment in yourself, and even anxiety
Procrastination tradeoff
Short-term gain for long-term pain
How our thinking affects our procrastination
Discounting future rewards over short-term rewards
The planning fallacy
Self-sabotage to protect self
Preferring tomorrow over today
Our irrational thoughts
Cognitive Dissonance
Behavioural Strategies
Ask Yourself -
Goal Setting
Meaningful & desired

Believable, realistic, and achievable

Concrete, specific, and clearly defined

Prioritized
Was there a time when you didn't procrastinate, or was it less severe?

What were you doing differently at that time?

Could you do that again? Could you do more of that?

In trying to resolve your procrastination, what have you tried and found helpful?
Goals Should Be -
Stated in the positive

Vividly imagined and internalized

In writing

Measurable
How Can We Organize Our Busy Schedules?
Prioritizing Goals
Step One
Breaking into priorities
Malie's To-Do List
Ranking your priorities
Malie's To-Do List
Step Two
Step Three
List all the tasks that need to get done
Break the list into three groups

H= High priority- needs to be done right away

M= Medium priority- needs to be done, but not immediately

L= Low priority- not essential, but things I'd like to get done
Put a letter (H, M, L) beside each item on your list

Within each category, assign a number for the order you will tackle these items
Groceries
Write four pages for thesis lit review
Look up articles
Call loan services before March 31
Banking
Confirm doctor's appointment for March 20
Get posters signed
Prep for meeting on Thursday
Email participant back by Wednesday
Haircut
H
M
M
M
H
M
L
L
H
1. Call loan services before March 31
2. Email participant back by Wednesday
3. Prep for meeting on Thursday
4. Confirm doctor's appointment for March 20
5. Groceries
6. Banking
7. Look up articles
8. Write four pages for thesis lit review
9. Get posters signed
10. Haircut
H
H
H
M
M
M
M
M
L
L
Just get started!



Reward yourself for starting

Rewarding yourself is more effective than punishing yourself
"in creating, the hardest part is to begin."
- Anonymous
Break It Up
Don't try to do everything at once

For summary of an article
Write down the heading
Write down key phrases

When writing an essay
Start with an outline
Write 1- 1 1/2 per day

Chapter readings
Read for 20-30 minutes and then take a 5 min break
Be realistic with your commitments
Learn to say "no" appropriately

Don't over commit

Be in control of your tasks and responsibilities

Learn the value of delayed gratification
Contract and Accountability
I
(Name)

do solemnly swear on this day of
(date)
to
(resolution)
and when I do this, I will reward myself with
(reward)
.

(signature) (date)
Experiment with these strategies to find out which ones might work for you

Don't try to put them all into place at once. You will probably become overwhelmed and feel discouraged

Continue to do what works, discard what doesn't, and try something new

Be patient and give yourself time to change. You are not going to eradicate procrastination overnight.

Celebrate small steps
Remember This -
Summary
Defining Procrastination

Reasons why we procrastinate

Costs of procrastination

Excuses and self-deception

Strategies for preventing procrastination
Sign up for a 1-on-1 study skills appointment at the LSS Help Desk on your way out!
WANT THE SLIDES?
Find them on our website at carleton.ca/lss.
COMPLETED 5 WORKSHOPS?
Add the "Skills for Academic Success Certificate" to your Co-Curricular Record.
WANT MORE HELP?
Provide your name and student #
Please remain seated until your name is called.
Have your student card ready.



Have a great day!
Attendance Procedure
Connect with us!

Twitter

@CarletonU_SASC
References
Booth, F. (2014). 10 productivity tips for procrastinators. Retrieved from http://www.forbes.com/sites/francesbooth/2014/06/06/10-productivity-tips-for-procrastinators/.

Festinger, L. (1957). A theory of cognitive dissonance. Evanston, IL: Row, Peterson

Kachgal, M. M., Hansen, L. S., & Nutter, K. J. (2001). Academic procrastination prevention/intervention: Strategies and recommendations.
Journal of Developmental Education, 25
(1), 14. Retrieved from http://search.proquest.com.proxy.library.carleton.ca/docview/228526473?accountid=9894.

Pychyl, T. A. (2010).
The Procrastinator’s Digest: A Consise Guide to Solving the Procrastination Puzzle.
Canada: Howling Pines Publishers

Simpson, W. K. & Pychyl, T. A (2009). In serach of the arousal procrastinator: Investigating the relation between procrastination, arousal-based personality traits and beliefs about procrastination motivations.
Personality and Individual Differences, 47
(8), p. 906 - 911. DOI: 10.1016/j.paid.2009.07.013

Thakkar, N. (2009). Why procrastinate: An investigation of the root causes behind procrastination.
Lethbridge Undergraduate Research Journal, 4
(2). Retrieved from https://uleth.ca/dspace/bitstream/handle/10133/1241/Thakkar.pdf?sequence=1.

Kachgal, Hansen & Nutter, 2001, p. 18
Kachgal, Hansen & Nutter, 2001
Thakkar, 2009, p. 7-9
Procrastination Prevention Strategies
Behavioural strategies
Goal setting
Getting organized
Being realtic with your commitments
Making a contract with youself
We've Discussed
Additional Strategies
Implementation intentions
Mantras and Motivators
Minimize Distractions
Use your willpower
Just do 10!

Booth, 2014
Full transcript