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Stop Being a Deadline-fighter!

Procrastination

Q&A

is the irrational delay of behavior or task (Steel, 2007)

Research

  • 75% of the university students are procrastinators

Time to change !

  • 50% of them are chronic procrastinators

No more

deadline-fighter!

The cycle of

procrastination

1. I will start earlier this time.

Get rid of the distractions!

2. I have to start earlier this time.

3. What will happen if I don’t start this?

4. I still have time.

5. I have a problem.

6. Last decision: Should I do this?

7. I will never procrastinate again!

ELTU Persuasive Presentation

If-Then Planning

Why do we procrastinate?

If= situation

If X happens, then I will do Y.

Janice Tsang

Phoebe Lee

Examples:

Then= action

  • If it is 5 pm, then I will spend an hour on reading and responding to important emails.

Fear of failure

you are afraid you cannot accomplish a task well

meaningful test for their cognitive ability

Something late is better than nothing

delayed

  • give comments
  • stressful events

meaningless, fun

Why is it effective?

did not delay

At least I went to the doctor before I really got worse

  • Written in the language of your brain specifically

Self-handicapping

If I had gone to the doctor sooner...

  • Create a link in our brains between a certain situation or cue

you create excuses for yourself

did poorly

  • Guide our behavior

already made excuses

Don't forget...

Reward yourself !

Eat an elephant

The negative impacts of procrastination

Short term effects

Long term effects

  • Worse grades
  • Emotional problem
  • More stress
  • Physical illness

Eric Jaffe from Observer summarizes the findings:

A study (Tice & Baumeister, 1997):

Procrastination was associated with poor health.

  • Fatigue
  • Headaches & muscle aches
  • Insomnia
  • Agitation

80% procrastinators earned lower grades than other students and reported higher cumulative amounts of stress.

One bite at a time!

Break down the task into smaller units

How to stop procrastination?

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