OVERCOMING OVERCOMING PROCRASTINATIONPROCRASTINATION

IDEAS TO HELP YOU TO MOVE IDEAS TO HELP YOU TO MOVE FORWARDFORWARD

IntroductionIntroduction

Procrastination can best be defined Procrastination can best be defined as delaying/postponing required or as delaying/postponing required or desired tasks by choosing other less desired tasks by choosing other less important activities.important activities.

Procrastination is a common part of Procrastination is a common part of human behaviour and almost always human behaviour and almost always has negative effects on productivity has negative effects on productivity and well-being. Students are and well-being. Students are particularly susceptible!particularly susceptible!

SOURCESSOURCES

OF OF

PROCRASTINATIONPROCRASTINATION

Unhelpful Rules and Assumptions Unhelpful Rules and Assumptions Linked to ProcrastinationLinked to Procrastination

Needing to be in charge Needing to be in charge Pleasure seekingPleasure seeking Fear of Failure or DisapprovalFear of Failure or Disapproval Fear of UncertaintyFear of Uncertainty Low Self-ConfidenceLow Self-Confidence Depleted EnergyDepleted Energy

Why Tackle Procrastination?Why Tackle Procrastination?

Last-minute pressure produces Last-minute pressure produces stress.stress.

Daily delaying leads to chronic Daily delaying leads to chronic worry.worry.

Knowing that a task still needs to be Knowing that a task still needs to be done makes it harder to enjoy the done makes it harder to enjoy the present.present.

Knowing that you are letting yourself Knowing that you are letting yourself down can and probably will impair down can and probably will impair self-esteem.self-esteem.

Why Tackle Procrastination? Why Tackle Procrastination?

Putting things off to the last minute Putting things off to the last minute almost always reduces your ability to almost always reduces your ability to perform at your best.perform at your best.

Procrastinators often Procrastinators often nevernever perform perform the required or desired task (they the required or desired task (they wait until it is too late).wait until it is too late).

Practical Strategies Practical Strategies

What do I need to do?What do I need to do?

Write a To Do list of tasks and goals you Write a To Do list of tasks and goals you need to work onneed to work on

Prioritise the list of tasks, numbering them Prioritise the list of tasks, numbering them from most important to least importantfrom most important to least important

Grade each task i.e. break the task into all Grade each task i.e. break the task into all the small steps that are involved in the small steps that are involved in

achieving itachieving it Accurately estimate how much time each Accurately estimate how much time each

step of task or goal will takestep of task or goal will take

Practical StrategiesPractical Strategies

When can I do it?When can I do it? Use a timetable to structure your Use a timetable to structure your

weekweek Write out schedule or use Write out schedule or use

organisational aids available on organisational aids available on computer or mobile phone computer or mobile phone

Ideally post schedule in a place Ideally post schedule in a place where you can see it regularlywhere you can see it regularly

Practical StrategiesPractical Strategies

How can I do it?How can I do it? Worst FirstWorst First

Just 5 minutesJust 5 minutes Set time limitsSet time limits

Prime timePrime time Prime PlacePrime Place

Remember then doRemember then do RemindersReminders VisualiseVisualise

FocusFocus Plan rewardsPlan rewards

Action PlanningAction Planning

1. Being aware and non blaming1. Being aware and non blaming 2. Adjust unhelpful thoughts 2. Adjust unhelpful thoughts 3. Practice tolerating discomfort3. Practice tolerating discomfort 4. Dismiss procrastination 4. Dismiss procrastination

excusesexcuses 5. Drop any self criticism5. Drop any self criticism

Expectations of ChangeExpectations of Change

Changing your procrastination habit Changing your procrastination habit will take time, persistence, practice will take time, persistence, practice and patienceand patience

No magic wandNo magic wand Expect good days and bad days – Expect good days and bad days –

this increases likelihood of keeping this increases likelihood of keeping going when you reach a setbackgoing when you reach a setback

SupportsSupports

Learn from people (e.g. Learn from people (e.g. family/friends) who don’t family/friends) who don’t procrastinate as much as youprocrastinate as much as you

Pairs work or team workPairs work or team work

Attend workshops in UniversityAttend workshops in University