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Procrastination Student academic skills center Student academic skills center Dr. Marsha Urban Dr. Marsha Urban

Procrastination Student academic skills center Dr. Marsha Urban

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Page 1: Procrastination Student academic skills center Dr. Marsha Urban

ProcrastinationStudent academic skills centerStudent academic skills center

Dr. Marsha UrbanDr. Marsha Urban

Page 2: Procrastination Student academic skills center Dr. Marsha Urban

What is Procrastination?

Procrastination is the avoidance of doing a task thatProcrastination is the avoidance of doing a task thatneeds to be done. Emotions create the blockage, needs to be done. Emotions create the blockage, and reasons for procrastination which include and reasons for procrastination which include feelings of guilt, inadequacy, depression, and self-feelings of guilt, inadequacy, depression, and self-doubt. Poor organizational skills compound the doubt. Poor organizational skills compound the problem by making even small steps to complete the problem by making even small steps to complete the Task difficult to seemingly impossible.Task difficult to seemingly impossible.

Student academic skills center

Page 3: Procrastination Student academic skills center Dr. Marsha Urban

Why Procrastinate?Reasons for procrastination include:Reasons for procrastination include:• Fear of failure. Fear of failure. • Lack of interest in the task. Lack of interest in the task. • Feelings of anger or hostility toward someone—Feelings of anger or hostility toward someone—

usually the one who gave you the assignment.usually the one who gave you the assignment.• The impression that the task is too time The impression that the task is too time

consuming—the task will take large blocks of consuming—the task will take large blocks of time, and nothing can be done until you have one time, and nothing can be done until you have one large chunk of time. large chunk of time.

Student academic skills center

Page 4: Procrastination Student academic skills center Dr. Marsha Urban

• Lack of knowledge or skill. Lack of knowledge or skill.

• Low self-confidence and low self-esteem.Low self-confidence and low self-esteem.

• Too busy—real or imagined.Too busy—real or imagined.

• Stubbornness—"Don't think you can tell me Stubbornness—"Don't think you can tell me what and when to do it." what and when to do it."

• Manipulation—procrastination may be used Manipulation—procrastination may be used to control or manipulate the behavior of to control or manipulate the behavior of others. others.

Student academic skills center

Page 5: Procrastination Student academic skills center Dr. Marsha Urban

• Coping with Pressures—delaying things has Coping with Pressures—delaying things has become a method of coping with day-to-day become a method of coping with day-to-day pressures and experiences. pressures and experiences.

• A Frustrated Victim—procrastinators often A Frustrated Victim—procrastinators often feel like a victim. They cannot understand feel like a victim. They cannot understand why others can get things done, but they can why others can get things done, but they can not. Their inability to get the task done is a not. Their inability to get the task done is a mystery they cannot solve.mystery they cannot solve.

Student academic skills center

Page 6: Procrastination Student academic skills center Dr. Marsha Urban

Types of Chronic Procrastination•Thrill seekersThrill seekers wait until the last minute to wait until the last minute to complete the task to get a “rush.” They complete the task to get a “rush.” They believe they work better under pressure.believe they work better under pressure.

•Unfortunately, when you wait for the last Unfortunately, when you wait for the last minute, the work you produce is often of minute, the work you produce is often of inferior quality—because there is no time to inferior quality—because there is no time to make corrections.make corrections.

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• Avoidance procrastinationAvoidance procrastination occurs for many occurs for many reasons, including avoiding perceived unpleasant reasons, including avoiding perceived unpleasant tasks; fear the completion of the task will be a tasks; fear the completion of the task will be a reflection of self-worth, lack of self-confidence in reflection of self-worth, lack of self-confidence in ability; or fear that successful completion of the ability; or fear that successful completion of the task will instill high expectations for future task will instill high expectations for future performance on similar tasks.performance on similar tasks.

• Avoidance procrastinators may prefer being Avoidance procrastinators may prefer being viewed as lacking in effort instead of lacking in viewed as lacking in effort instead of lacking in ability when they fail.ability when they fail.

Student academic skills center

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Curing the Procrastination Blues• Recognize that you have the ability to be in Recognize that you have the ability to be in

control and then make a commitment to yourself control and then make a commitment to yourself to change. to change. o To learn a new habit, set up a new routine that contrasts To learn a new habit, set up a new routine that contrasts

with the old one. Create reminders to keep yourself on with the old one. Create reminders to keep yourself on task, and announce your new plans to friends for their task, and announce your new plans to friends for their support.support.

o Practice, practice, practice the new habit. Practice, practice, practice the new habit. o When you make exceptions, it takes much more effort When you make exceptions, it takes much more effort

to recover control than to maintain it from the to recover control than to maintain it from the beginning—it is like binging during a diet. beginning—it is like binging during a diet.

Student academic skills center

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o Set deadlines for yourself—and keep them. Set deadlines for yourself—and keep them. o Break down big projects into smaller steps and set Break down big projects into smaller steps and set

deadlines for each part. deadlines for each part. o Tell people about your deadlines, so they can Tell people about your deadlines, so they can

check up on you. check up on you. o Set up a reward system for each part and then Set up a reward system for each part and then

reward yourself when you have completed a reward yourself when you have completed a deadline.deadline.

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Battling Procrastination• Ask yourself questions to determine why you are Ask yourself questions to determine why you are

procrastinating.procrastinating.o Is this a recent or reoccurring pattern?Is this a recent or reoccurring pattern?o What is the root cause? Fear? Avoidance? What is the root cause? Fear? Avoidance?

Self-confidence? Perfectionism?Self-confidence? Perfectionism?o Is this a personal problem beyond school?Is this a personal problem beyond school?o Is it the assignment the problem or placing Is it the assignment the problem or placing

social activities over school activities?social activities over school activities?o Are you afraid to be labeled a “nerd”?Are you afraid to be labeled a “nerd”?

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• Do you think that college is just an extension of Do you think that college is just an extension of high school, and you can get away with high school, and you can get away with incomplete work without consequences?incomplete work without consequences?

• Change your self-statements and restructure your Change your self-statements and restructure your thoughts to take responsibility for your actions. thoughts to take responsibility for your actions. These statements blame others for your failure:These statements blame others for your failure:

• It’s not my fault. . . . It’s not my fault. . . . • I could have done it, but. . . . I could have done it, but. . . . • Yes, it was due, however. . . .Yes, it was due, however. . . .• Yes, but. . . . Yes, but. . . .

• Focus on when and where external attributes Focus on when and where external attributes versus internal attributes may cause the problem. versus internal attributes may cause the problem. Could you have avoided the problem by beginning Could you have avoided the problem by beginning earlier?earlier?

Student academic skills center

Page 12: Procrastination Student academic skills center Dr. Marsha Urban

Behavior Techniques for ProcrastinatorsTime TellingTime Telling• Procrastinators tend to underestimate the time it Procrastinators tend to underestimate the time it

takes to perform a task; therefore, they would takes to perform a task; therefore, they would benefit by practicing telling the time it takes to do benefit by practicing telling the time it takes to do something. Once they refine their sense of how something. Once they refine their sense of how long it takes to do a task, they can make better long it takes to do a task, they can make better plans for completion of the task. plans for completion of the task.

• Procrastinator are often remarkably optimistic Procrastinator are often remarkably optimistic about their ability to complete a task on a tight about their ability to complete a task on a tight deadline. This is usually accompanied by deadline. This is usually accompanied by expressions of reassurance that everything is expressions of reassurance that everything is under control; therefore, there is no need to start under control; therefore, there is no need to start early.early.

Student academic skills center

Page 13: Procrastination Student academic skills center Dr. Marsha Urban

Organizational SkillsOrganizational Skills• What things need to me done and where necessary things What things need to me done and where necessary things

for completion be found. You can arrange everything in for completion be found. You can arrange everything in an orderly fashion for easy access. Additionally, an orderly fashion for easy access. Additionally, prioritizing the steps necessary to complete a task is prioritizing the steps necessary to complete a task is essential to completion.essential to completion.

Prompts/Reminder NotesPrompts/Reminder Notes• Notes placed in overt locations remind you to finish a Notes placed in overt locations remind you to finish a

particular task and helps keep you on task.particular task and helps keep you on task.

Structure the Setting to Facilitate Task CompletionStructure the Setting to Facilitate Task Completion• Procrastinator must find a place where they can focus on Procrastinator must find a place where they can focus on

the target task—no interruptions. the target task—no interruptions.

Student academic skills center

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Bits and PiecesBits and Pieces• Focus on the smaller subsets of the task, rather than the entire Focus on the smaller subsets of the task, rather than the entire

task. Write out the steps necessary to complete the steps and task. Write out the steps necessary to complete the steps and then go through them step-by-step.then go through them step-by-step.

The “5-Minute” PlanThe “5-Minute” Plan• Break the task 5-minute subsets and do them step-by-step. Break the task 5-minute subsets and do them step-by-step.

This is for people who prefer to have a set amount of time to This is for people who prefer to have a set amount of time to work on things.work on things.

80% Success Rule80% Success Rule• Be realistic with your goals. Complete at least 80% of the Be realistic with your goals. Complete at least 80% of the

task. This is a good start, and after completing the 80% you task. This is a good start, and after completing the 80% you know you can go further and complete the whole task.know you can go further and complete the whole task.

Student academic skills center

Page 15: Procrastination Student academic skills center Dr. Marsha Urban

Social Support of Task CompletionSocial Support of Task Completion• Seek help from people who complete tasks. Build a social Seek help from people who complete tasks. Build a social

network of support, so there is someone who can push you network of support, so there is someone who can push you on when you lose sight of the goal.on when you lose sight of the goal.

Models of SuccessModels of Success• Find models who know how to get things done and use Find models who know how to get things done and use

them as your model. They can show you ways they use to them as your model. They can show you ways they use to stay on task.stay on task.

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Practice What You've Learned

• Think of one thing you are currently procrastinating Think of one thing you are currently procrastinating doing. Write the task on a sheet of paper. It might be doing. Write the task on a sheet of paper. It might be personal, school, or work-related. personal, school, or work-related.

• Now write all the reasons for your delay. Take five or Now write all the reasons for your delay. Take five or ten minutes because some of them may be hidden ten minutes because some of them may be hidden from you. These reasons are the controlling from you. These reasons are the controlling influences. Write down as many as possible. influences. Write down as many as possible.

• List arguments against delay and argue against all the List arguments against delay and argue against all the reasons for delay in a convincing manner. If you can reasons for delay in a convincing manner. If you can argue against them successfully, you will be able to argue against them successfully, you will be able to start the task. start the task.

Student academic skills center

Page 17: Procrastination Student academic skills center Dr. Marsha Urban

General Hints

• Plan for tomorrow and establish priorities—some Plan for tomorrow and establish priorities—some students find that simply writing down reasonable students find that simply writing down reasonable starting and stopping times help them get going. starting and stopping times help them get going.

• Expect some backsliding. Occasionally, your Expect some backsliding. Occasionally, your plans will not work. Accept the setbacks and start plans will not work. Accept the setbacks and start again. Do not fixate on failure, but rather learn again. Do not fixate on failure, but rather learn from it. Why did you have the setback—now from it. Why did you have the setback—now figure out how to prevent them in the future.figure out how to prevent them in the future.

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Review

• Procrastination is avoidance caused by Procrastination is avoidance caused by feelings of guilt, inadequacy, depression, feelings of guilt, inadequacy, depression, and self-doubt.and self-doubt.

• Chronic procrastinators fall into two Chronic procrastinators fall into two categories: thrill-seekers and avoidance categories: thrill-seekers and avoidance procrastination.procrastination.

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Review

Take control by learning new habits:Take control by learning new habits:• Break tasks down to small stepsBreak tasks down to small steps• Learn how long it takes to do a taskLearn how long it takes to do a task• Organize tasksOrganize tasks• Find models to emulateFind models to emulate• Practice, practice, practice good habitsPractice, practice, practice good habits• Don’t beat yourself up if you backslide, just start Don’t beat yourself up if you backslide, just start

practicing the new habits again.practicing the new habits again.

Page 20: Procrastination Student academic skills center Dr. Marsha Urban

Review

It is essential to understand why you areIt is essential to understand why you are

procrastinating, so observe what you do (orprocrastinating, so observe what you do (or

don’t do) and then determine the underlyingdon’t do) and then determine the underlying

cause. When you know the cause, focus oncause. When you know the cause, focus on

ways to overcome your procrastination.ways to overcome your procrastination.

Create a plan and then practice the new habitsCreate a plan and then practice the new habits

until they become a part of you.until they become a part of you.