DEALING WITH DEALING WITH PROCRASTINATIONPROCRASTINATION

Joyce OslandJoyce Osland

San Jose State UniversitySan Jose State University

REASON FOR ACADEMIC REASON FOR ACADEMIC PROCRASTINATIONPROCRASTINATION

Cognitive distortionCognitive distortion

PLAN YOUR WEEKPLAN YOUR WEEK

Make a weekly appointment with Make a weekly appointment with yourself to plan your coming week yourself to plan your coming week and schedule important activities and schedule important activities and tasks. and tasks.

Distinguish between urgent (time-Distinguish between urgent (time-sensitive) and non-urgent but sensitive) and non-urgent but important activities in your plan. important activities in your plan.

SET PRIORITIESSET PRIORITIES

Not:Not: I Don't know where to begin so I I Don't know where to begin so I can't begin at all.can't begin at all.

Not:Not: I have to do EVERYTHING! I have to do EVERYTHING! Nothing else will do.Nothing else will do.

Instead:Instead: The most important step is The most important step is to pick one project to focus on. to pick one project to focus on.

Break The Task Down Into Break The Task Down Into Little PiecesLittle Pieces

Not:Not: There's so much to do and it's so There's so much to do and it's so complicated. I'm overwhelmed by my complicated. I'm overwhelmed by my English term paper.English term paper.

Instead:Instead: I don't have to do the whole I don't have to do the whole project at once. There are separate small project at once. There are separate small steps I can take one at a time to begin steps I can take one at a time to begin researching and drafting my paper. researching and drafting my paper.

Set Up Small, Specific Set Up Small, Specific Goals.Goals.

Not:Not: I have to write my thesis within I have to write my thesis within two months.two months.

Instead:Instead: If I write 2 pages per day, If I write 2 pages per day, Monday-Friday, I can finish a 1st Monday-Friday, I can finish a 1st draft in 1 month. I'll have a revised draft in 1 month. I'll have a revised final draft in 2 months. final draft in 2 months.

Do the worst job first thing in the Do the worst job first thing in the morning so it’s out of the way and morning so it’s out of the way and not hanging over your head.not hanging over your head.

Take One Small Step At At Take One Small Step At At TimeTime

Not:Not: It's too much. I'll never get it all It's too much. I'll never get it all donedone

Instead:Instead:What is the one next step on What is the one next step on my list? I'll concentrate on that step my list? I'll concentrate on that step for right now for right now

Reward Yourself Right Reward Yourself Right Away When You Accomplish Away When You Accomplish

A Small GoalA Small Goal

Not:Not: I can't take any time out I can't take any time out until I'm completely finished.until I'm completely finished.

Instead:Instead: I spent an hour I spent an hour working. Now I'll call a friend. working. Now I'll call a friend.

Use A Time ScheduleUse A Time Schedule

Not:Not: I must devote the whole week to I must devote the whole week to this projectthis project

Instead:Instead: I can use these times this I can use these times this week to work on my project: Monday week to work on my project: Monday 7-8; Tuesday 7-9; Saturday 10-12; 7-8; Tuesday 7-9; Saturday 10-12;

BUDGET YOUR TIMEBUDGET YOUR TIME

Each project expands to the time Each project expands to the time allotted to it, so set a limit for allotted to it, so set a limit for yourself: I am going to return all my yourself: I am going to return all my phone calls in an hour. I will file phone calls in an hour. I will file papers for 30 minutes. I will spend 15 papers for 30 minutes. I will spend 15 minutes picking up around the minutes picking up around the house. Set a timer. house. Set a timer.

Don’t Underestimate TimeDon’t Underestimate Time

Not:Not: Sorting through these papers and Sorting through these papers and reorganizing my file cabinet will be a snap. reorganizing my file cabinet will be a snap. It won't take me more than an hour, so I It won't take me more than an hour, so I can do it any time.can do it any time.

Instead:Instead: Sorting papers always takes longer Sorting papers always takes longer than I expect, so I'll start tonight. I'll spend than I expect, so I'll start tonight. I'll spend 1 hour filing 1 stack of papers1 hour filing 1 stack of papers

Optimize Your Chances For Optimize Your Chances For SuccessSuccess

Not:Not: I'll do my writing this weekend at I'll do my writing this weekend at home.home.

Instead:Instead: I'll write during the week in a I'll write during the week in a library. (Choose whatever conditions library. (Choose whatever conditions are optimal for you to get work are optimal for you to get work done.) done.)

Delegate, If PossibleDelegate, If Possible

Not:Not: I am the only person in the world I am the only person in the world who can do this right.who can do this right.

Instead:Instead: I don't have to do this all my I don't have to do this all my myself. I can ask someone else to do myself. I can ask someone else to do part of the job and still feel a sense part of the job and still feel a sense of accomplishment. of accomplishment.

Just Get StartedJust Get Started

Not:Not: I can't write this speech until I can't write this speech until inspiration hits.inspiration hits.

Instead:Instead: I'll write what first comes to I'll write what first comes to mind, then improve it later. mind, then improve it later.

Look At What You Have Look At What You Have AccomplishedAccomplished

Not:Not: I have hardly made a dent in all I have hardly made a dent in all there is to do.there is to do.

Instead:Instead: I have reviewed my lecture I have reviewed my lecture notes and read 3 chapters. That notes and read 3 chapters. That won't guarantee me an "A", but it's won't guarantee me an "A", but it's more than I did yesterday. more than I did yesterday.

Be Realistic!Be Realistic!

Not:Not: I should be able to work part- I should be able to work part-time, go to school, be president of time, go to school, be president of the Spanish Club, spend more time the Spanish Club, spend more time with friends, play tennis 2 hours a with friends, play tennis 2 hours a day, with no trouble at all.day, with no trouble at all.

Instead:Instead: I have limits. I can take on I have limits. I can take on fewer responsibilities and still like fewer responsibilities and still like myself. myself.

Trim the F.A.T.Trim the F.A.T.

When papers come into your office or When papers come into your office or home, give yourself these three home, give yourself these three choices: File, Act, Toss. (Note that choices: File, Act, Toss. (Note that "I'll just put it here for now" is not "I'll just put it here for now" is not one of the choices.) one of the choices.)

Reduce ClutterReduce Clutter

Relieve yourself of the stress caused by Relieve yourself of the stress caused by all of the clutter in your home and all of the clutter in your home and office by setting up some systems to office by setting up some systems to manage the paper in your life. A good manage the paper in your life. A good filing system and a tickler file system filing system and a tickler file system are essential elements. For instructions are essential elements. For instructions on setting up an effective tickler on setting up an effective tickler system, visit system, visit www.orgcoach.net/trimthefat.html. www.orgcoach.net/trimthefat.html.