*What is procrastination?

*Why do you procrastinate?

*Benefits/pros of procrastination?

*Cons of procrastination?

*Does procrastination = laziness? *Personal distracters?

*What it is…*Common

*A habit

*Manageable

*What it isn’t…

*Personal deficit

*(Simply) putting things off

*When it isn’t…

*Personal style (if it works…)

* ‘Taking time’ (for needs/ reflection, etc.)

* The Perfectionist* Hesitant to start or finish a project unless confident of doing it

perfectly.* The Dreamer

* Has great ideas but doesn’t want to do the work to fulfill them.* The Worrier

* Preoccupied with security and minimizing risk, avoids challenges or significant change.

* The Defier* Eager to rebel or be different, reacts against others rather than

determining own course.* The Crisis-Maker

* Waits to the last minute then needs adrenaline boost to barely make deadlines

* The Overdoer* Takes on too many tasks to get them all done reasonably on time.

Source: Sapadin, L., & Maguire, J. (1996). It’s about time: The six styles of procrastination and how to overcome them. New York: Penguin Books.

*The Procrastination Process*Thoughts/Cognitions

*Emotions/Feelings

*Actions/Behaviors

*Motivation, Ambivalence, & Human Nature

*Mood & Other Issues

* If the work gets hard, it’s not worth doing.

* I’m so bright that I shouldn’t have to work hard.

* If I don’t try to be perfect, I will be a total failure.

* If I try hard, I may still not do well, so it’s not worth the risk.

*My grades determine my worth as a person.

* I only do good work when I’m in the right mood to study, so I’ll wait to start until the mood hits.

* I won’t start until I know exactly how to do the whole assignment.

*Fear of…*Failure

*Success

*Losing a battle

*Taking risks

*Lost feelings of control*Out of your comfort

zone

*Reactions to authority

*As a coping strategy*Avoiding feelings of

inadequacy

*2-8 / 8-2 principle (expansion/contraction of time) If you have 2 hours it will take 2, if you have 8 then it will take 8…so make 8 hours get done in 2 to save time by giving yourself a deadline.

*Action & reward (which one comes first)

*(Overly) ambitious goals

*Low frustration tolerance

*Behaviors continue until costs outweigh rewards

*Time management* Set deadlines*Define goals*Break goals down into

tasks* Set priorities

*Create deadlines* ‘Appointments’/

Meetings* Takes advantage of 2-

8/8-2* ‘Contract’ with others*10-minute rule

*Use organization tools*Note cards

* Post-It notes

* PDAs

* Increase resources*Use consultation

*Decrease demands* Set realistic

goals/reward yourself for completion

* Set limits with others (assertiveness)

*Confront human nature

*First things first

*Do before you reward yourself

*Be flexible

*Practice self-care

*Take care of your body: exercise, sleep, diet

*Make your needs a priority once in a while

*Stress Management*Breathe – Breathe –

Breathe

*Challenge beliefs that may no longer be effective for managing emotions*All-or-nothing

*Build self-efficacy*Take risks

*Explore new opportunities

*Embrace inadequacy

*Consultation*Social

supports/outlets

* If you avoid anything, avoid keeping struggles to yourself

*Value the journey/process*Outcome is not

always the most important measure of one’s effort

*‘Failure’ is often a better teacher

*Look for ‘hidden’ outcomes/benefits

*Un-link ‘doing’ from ‘being’*Avoid determining

your value/worth of self based upon what you do

*Work with your style*If you’re an apple,

don’t strive to be a pear

*Effective self-talk

*Maintain a positive (realistic attitude)*Bad days happen –

they’re just days

*This too will pass – back on track tomorrow

*Progress, not perfection

*Doing something is better than doing nothing

*Clarify purpose & motivation*Ask the ‘why’ questions

in your life*Make a bedtime list:

what to look forward to*Remind yourself of who

you are * Values* Interests* Needs* Beliefs* Passions

*Give yourself credit for what does get done (however small it may be)

*Don’t hold your breath ‘til the end (when giving credit)

*Celebrate the mini-goals

*Use affirmation – give yourself credit for what you’re putting into the process

*Make your intentions public.

*Plan with other people!

*Work together and keep each other on track.

*Work parallel to someone else.