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Presented by Work-Life ASSIST
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Getting Unstuck:
Overcoming Procrastination
Objectives
• Understand procrastination and how it affects us
• Identify the root causes of procrastination
• Explore the consequences of procrastination
• Learn techniques to overcome procrastination
What is Procrastination?
1. Procrastination is understood to be the deferment of
actions or tasks from the present to a later time.
2. “Putting things off” can be considered to be counter
productive and become a barrier to normal functioning
Why do we Procrastinate?
• There’s a task we simply don’t want to do
• Time management skills need to be
strengthened
• We feel anxious about undertaking a task or
making a decision
• There is fear of ‘failing’ or of losing
control/autonomy.
Three Types of Procrastination
We all procrastinate at different times and for different
reasons. However, there are 3 most common causes:
• Thrill seeking: Waiting until the last minute to complete
an assignment or task to create a ‘rush’.
• Avoidance: Avoiding fear of failure OR fear of success.
In either case, there is concern about self image.
• Decision deferment: Not making a decision by
procrastinating can absolve us from the responsibility
for the outcome.
Interesting Partners
• Procrastination and perfectionism are partners!
• Perfectionists expect a great deal from themselves and
fear that they will be unable to fulfill the task.
• By procrastinating, there is a good chance that the
outcome will be less favorable…
• Therefore, perfectionists feel that they could have done
much better, if they tried harder. This perpetuates the
cycle.
What are the Ramifications?
• Tasks completed under stress may result in a poor outcome
• Feeling like we’ve disappointed ourselves and/or others,
feeling burdened, anxious or guilty
• Physical symptoms such as gastrointestinal problems and
compromised immune systems, insomnia…etc.
• Social disapproval for letting others down
* All of the above may start a cycle of further procrastination*
Let’s Discuss…
• Situations where you have procrastinated—what
caused it?
• How were you feeling at the time?
• Have you had a history of procrastination?
• What is your biggest concern when taking on a task?
• What steps are you willing to take toward changing your
habits?
Common Procrastination Tasks
• Preparing taxes
• Mailing letters, bills or packages before deadlines
• Work/home projects
• Holiday shopping
• Goals/Resolutions
• Embarking upon an exercise routine
What else comes to mind?
How to Effect Change
The first step is awareness—look for specific clues
indicating why you’re procrastinating:
• Tune in to your automatic negative thoughts (ANTs)
• Are you feeling anxious?
• Do you hear your “inner voice” reprimanding you to get
to the task at hand?
• Is it difficult to focus?
• Do you find it hard to enjoy what you’re doing?
Strategies for Overcoming Procrastination
Cause: Ineffective time management/overwhelm:
• ‘Brain dump’—write down everything that’s on your mind
• Break down the large task into smaller tasks
• List all tasks; be sure to check off when completed
• “Eat that frog!”
• Before you begin, do something physical
• Build in “reward breaks”
• Keep healthful snacks around to stay energized
Strategies for Overcoming Procrastination (2)
Cause: Fear (of success, failure, losing autonomy…etc.)
• Get clear on the worst case scenario you’re envisioning—
what would it be like if that happened? What would you
do? How likely is it that it might happen?
• Create a plan for the worse case scenario—this can help to
reduce anxiety and keep things in perspective.
• Understand that fear may always be with us, but it need not
prevent us from moving forward
• Work on embracing your fear and reframing your thoughts
about the situation
Strategies for Overcoming Procrastination (3)
Cause: Lack of resources/information
• Make a list of the specific questions you have—getting
specific helps reduce feelings of overwhelm and enables us
to take action
• Consider all your resources (people as well as
organizations and technical resources you could get help
from) and write them down
• Assign timeframes for moving forward with obtaining the
answers/resources you need
Strategies for Overcoming Procrastination (4)
Cause: Simply not wanting to complete a certain task
• ‘Pleasure vs. pain’ ratio; finding ways to flip it.
• Tell others about what you’re doing—they can be helpful in
generating momentum and holding you accountable!
• Try the ‘10 minute’ trick
• Reframe the task and give it a positive spin
• Decide on a reward to give yourself for completing the task
• Competing Priorities/Interests
Do an attitude makeover! Reframe the task and give it a positive spin
Moving Forward!
• Find a ‘buddy’ to root you on and hold you accountable
• Keep your goals close—write them down and keep them
somewhere you can see them
• Use your calendar/phone other electronics to set
‘reminders’ for completing tasks
• Reward yourself for completing tasks
• Remember that action precedes motivation
• Call Work-Life ASSIST 24 hours a day for immediate
telephonic support with a counselor and/or referrals to
local professionals and resources.
Resources
Books:
Procrastination: Why You Do It, What to Do About It --Jane B. Burka
and Lenora M. Yuen
Eat That Frog--Brian Tracy
Websites:
www.procrastinatorsdigest.com
http://www.mindtools.com/pages/article/newHTE_96.htm
Podcasts:
http://iprocrastinate.libsyn.com/
You’re invited…
…to be the first to know about upcoming webinars and
features articles!
• Join the Work-Life ASSIST mailing list to receive up to two
emails per month, letting you know about upcoming
webinars and featured articles on the Work-Life ASSIST
member website
• If you’d like to be added to the list, simply send an email to:
• Your household and family members are welcome to join
as well and attend future webinars!
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©UFS
Work-Life ASSIST
Always available. Always confidential.
1-877-286-0269
www.work-lifeassist.com
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