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Goal Setting and Anti-Procrastination

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Julie Carney-Jones

on 18 August 2015

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Transcript of Goal Setting and Anti-Procrastination

Being Successful in College
~Well-defined plans aimed at achieving a specific result
~Roadmaps for achieving what you want in life
~They represent a course of action you intend to pursue
~Reflect your values and your priorities
What are Goals?
~Accomplished within a few hours
or a few days
Short Term:
~ Completed within a week to the length
of an academic term
~Achievable in over a year or more
Long term:
~Achievable after multiple years
Types of Goals
S.M.A.R.T. Goals
Break the assignment into specific tasks
Estimate the time needed
Double the estimated time
Record the due dates on your term calendar
Begin immediately!
Set Goals for Long Term Projects
~Goal Organizer
~Self Management
Strategies for Goal Setting
Scarlet is an "overachiever" who can't say NO to friends or family. She is an avid, organized goal setter. Every Sunday she writes a new list of goals for the week. Throughout each day, she adds more goals to her list and then works on whichever goals seem most pressing until something or someone sidetracks her. By the end of a typical day, she has accomplished few goals, and she finds herself shuffling the unfinished goals into the list of goals for the next day. By Saturday, she feels defeated; she has multiple lists of goals that she failed to achieve during the week. How can Scarlet become a more successful goal setter?
What are your procrastination patterns?
Do you procrastinate about everything or mainly about specific kinds of tasks?
What kinds of tasks do you postpone or avoid?
Do you tend to procrastinate about starting a task, during the middle of the task or close to the end of completing a task?
Do you tend to start multiple tasks and then jump from one to the other?
Do you tend to make less important tasks seem more important or urgent?
When do you Procrastinate?
Lack of interest, motivation, or purpose
Low self-confidence
Overestimating time
Underestimating time
Unconducive environment
Overextended or over-committed
Task too difficult/complex
Lack of skills or know-how
Why do you Procrastinate?
False beliefs
Fear of failure
Use your intrapersonal intelligence:
self awareness & assessment
Identify a purpose and meaning
Create an interest
Take charge of situations
Prioritize and stick to the order of tasks to complete
Strategies to Combat Procrastination
Relax your personal standards
Be flexible and willing to change
Face your fear of failure
Visualize success
Make a contract with yourself
A learned behavior that involves putting off or postponing something until a later time.
Chronic procrastinators have ingrained certain behavioral and cognitive patterns into their way of "doing life."
Procrastinators choose low-priority tasks over high-priority tasks.
What is Procrastination?
Accept and even boast about being procrastinators.
Pride themselves on being able to do things quickly, at the last minute, and under pressure.
Wait for that "push" or threat of consequence to get momentum to get work done.
Focus on proving they can complete a task in a short time frame, but show little concern for the quality of final product.
Use their procrastination as a legitimate excuse for not performing on high levels or not completing projects.
Procrastinators exhibit characteristics like......
Emerson has disciplined himself to sit down to study during his scheduled study blocks. He sits in the living room at a large table that has his TV, laptop, notebooks, supplies, and video games. Hours go by, and he has nothing to show for his time. He cannot seem to get started. His assignments seem long and tedious. He knows what needs to get done, but he cannot seem to motivate himself. He stares at his books and simply cannot focus his mind on studying. What strategies would you recommend Emerson use when he sits down to study?
Why do you Procrastinate?.......
Task-related anxieties
Unclear expectations
Action Plan
2 goals for each class – must be S.M.A.R.T.
2 ways to stay motivated/reward yourself
2 ways to track progress
3 resources that you will take advantage of
2 personal goals – must be S.M.A.R.T.
2 ways to stay motivated/reward yourself
2 ways to track progress
3 resources that you will take advantage of

I want to lower my blood pressure to 120/80
by the end of the semester so I don’t have an aneurysm or damage my heart or kidneys.
Walk for 30 minutes, 5x per week
Switch to decaf coffee, 5x per week
Download and listen to meditation before bed, 5x per week
Consume less than 1400mg sodium, 5x per week

Video about Procrastination
Why Ellen believes we procrastinate
Full transcript