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is the irrational delay of behavior or task (Steel, 2007)
Research
No more
deadline-fighter!
1. I will start earlier this time.
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!
If= situation
If X happens, then I will do Y.
Examples:
Then= action
you are afraid you cannot accomplish a task well
meaningful test for their cognitive ability
delayed
meaningless, fun
Why is it effective?
did not delay
At least I went to the doctor before I really got worse
Self-handicapping
If I had gone to the doctor sooner...
you create excuses for yourself
did poorly
already made excuses
Don't forget...
Reward yourself !
Short term effects
Long term effects
Eric Jaffe from Observer summarizes the findings:
A study (Tice & Baumeister, 1997):
Procrastination was associated with poor health.
80% procrastinators earned lower grades than other students and reported higher cumulative amounts of stress.
Break down the task into smaller units