Study Skills Module 2

Procrastination

2.1 – Quiz – Procrastination

Question 1

It is estimated that 50% to 95% of university students procrastinate.

• True

• False

Question 2

It isn’t important to overcome procrastination; it is just something that we do.

• True

• False

Question 3

Procrastination can lead to depression, anxiety, stress and guilt.

• True

• False

Question 4

It is estimated that more adults will procrastinate compared to younger people.

• True

• False

Question 5

Procrastination leads to better performance.

• True

• False

Question 6

Procrastination can make it difficult for you to make decisions, and you can fail to reach your true potential.

• True

• False

Question 7

Imagine you had to explain procrastination to a 5 year old. What would you say?

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2.2 Activity – Why do people procrastinate?

Something that people always want to know is – “why do I procrastinate?” You know procrastination

isn’t good for you. You know it doesn’t help to put things off; it just makes the situation worse. Yet, you

keep procrastinating! Why? There are a few reasons why people procrastinate, and they can generally

be explained by the following:

1. I am always tired and unmotivated

Some people do not think they are capable when

life becomes tough. Some of these circumstances

can include:

• When you are stressed

• When you are physically or mentally

fatigued

• When your motivation is low

• When you are depressed

If you happen to experience any of the above circumstances, particularly at a time when your energy is

low, it could lead to feelings of exhaustion, despair, frustration and the false-belief that you cannot do it.

2. I'm afraid to fail or disappoint others

Some people put a lot of pressure on themselves.

The problem is, when you demand so much from

yourself, you become worried that you might fail or

disappoint others.

If you are this type of person, you might say to

yourself:

• "I must do things perfectly and not fail."

• "I can't have others think poorly of me."

If this describes you, you might find that when you're faced with a task, you tend to make predictions

about failing and about others judging you.

3. I fear the unknown

Some people have a fear of uncertainty and need

to be very certain of what lies ahead in order to

feel comfortable. People with this characteristic

may predict catastrophe as a way of preparing

themselves for the worst to happen.

In life, it is hard to be 100% certain about anything.

People who fear the unknown will often

procrastinate, because there are lots of times

where you will have to make a decision or act on something and you will not know the outcome until it

happens.

4. I've got better things to do

Some people have difficulty tolerating boredom.

If you are like this, you might find yourself

thinking or saying:

• "Life is too short to be doing things that

are hard."

• "Having fun should always come first."

This type of thinking reflects a need for instant

gratification.

When faced with an uninteresting task, you might use procrastination as a way of alleviating boredom

and seek out a more interesting activity.

5. I always need to be in charge

Some people like to be in control of everything

that happens in their life. If this is you, you might

find yourself thinking or saying:

• “Things should be done my way.”

• “I should not have to do things just

because someone else says so.”

This type of person feels angry when someone

tells them what to do because they feel like they

are losing control. They may then use procrastination as a way of easing their anger and sense of

weakness.

6. I have low self-confidence

If you have low self-confidence, you forget that

you are a capable individual who can tackle tasks

or goals that come your way. If you are like this,

you might think or say:

• “If I try the activity, people will realise

how stupid I am.”

When people with low self-confidence are faced

with a task that requires some self-assurance to

tackle it, they think they will fail. This can lead to them feeling depressed. They might use

procrastination as a way of avoiding a task that they feel they can’t do.

2.3 – Quiz – The procrastination test

Which of the behaviours to you identify with? To help you work out which procrastination behaviours

you exhibit most, try filling out the quiz below.

WHY DO I PROCRASTINATE QUIZ

I always need to be in charge I must be in charge at all times. I do things the way I have always done them. Things should be done my way. I shouldn’t have to do things that I don’t want

to. I don’t like taking advice on how to do things

differently. I shouldn’t have to do things because

someone else says so. If I am not 100% in charge of what I do, then I

am weak.

I’ve got better things to do Life is too short to be doing things that are

boring or hard. Fun should always come first. I say YOLO a lot. Life should be fun at all times. Doing interesting and exciting things right now

should be all that matters. If I forgo fun, then I will become a boring

lifeless robot. I need to show others how interesting and

exciting my life is.

I am afraid to fail or disappoint I must do things perfectly. I must not fail. If I try, the outcome will not be as good as I

think it could be. I can’t have others think poorly of me. If I try, then I will only fail. If I put my work out there, then others will

think badly of me. If I do something good, people will only expect

more from me and I will only disappoint them.

I fear the unknown I must be certain of what will happen. I should be prepared for the worst. If I do something, I will only make things

worse. I can’t stand not knowing the outcome. If I take action, then something bad will

happen. I need to know what will happen before I

address something. I am better off not doing anything, than I risk

it going bad.

I have low self-confidence I can’t do things because I am incapable. I’m too inadequate so I can’t get things done. If I try things, then my inadequacies will show

through. I shouldn’t try things when I know I’m no good If I try something, I will only embarrass myself. If I know I won’t be able to do something,

then I shouldn’t bother

I am always tired & unmotivated I can’t do things when I am stressed/ fatigued/

unmotivated/ depressed. I must rest when my energy levels are low. I must be energised first before I can do

anything. If I do things when I am stressed/ fatigued/

unmotivated/ depressed, I will make things worse.

If I do things when I am not energised, then it won’t work out.

Which type of behaviour do you display most often? ______________________________________

What could you do to reduce some of the behaviours, thoughts or feelings that result in

procrastination?

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2.5 – Activity – ‘Stop the procrastination’ toolbox

There is no right way to address procrastination. Different people will find that different strategies will

work for them. So, we think the best thing to do is to learn about multiple techniques. Then you can

choose the ones that work for you! Take some time to explore the following tools and techniques. Read

them carefully! We will ask you some questions about them shortly.

Worst-first Some people like to finish the worst task first. If there is something you are dreading (e.g. like taking the bins out), then get it over and done with first. You will feel a quick sense of achievement and then you can get along with the other things you need to do.

Use Momentum Another option is to start doing a task that you like. Then, quickly switch to a task that you have been putting off. This uses the momentum you get from the task you like (e.g. practicing the drums for music class), to help you get through the task you don’t like (e.g. cleaning out the fridge).

5-Minute Max A really useful approach for getting started on a task is to just spend five minutes on it. At the end of the five minutes, see if you can spend another five minutes on the task. You may decide to make the chunks of time larger, say like 10 or 15 minutes. You will be surprised how much you can extend your time working on a task once you get the ball rolling.

Set Time Limits Set a specific amount of time to work on a task and stick to it rather than extending the time. An optimal amount of time is 25 minutes. This is good for tasks that you need to start working on, but it is important that you don’t let it consume your time. This is especially important if you have other tasks you really need to move onto.

Lark, Owl or Hummingbird? You might need to work out a time of the day where you are most productive, energised, or creative. You may be:

• a ‘night person’ (Owl),

• a ‘morning person’ (Lark), or

• a ‘middle of the day person’ (Hummingbird). The important thing is to become aware of what time of day works best for you to tackle different tasks.

Remember – Then Do For small irritating tasks that often slip your mind, a good strategy is to do them as soon as you remember the task needs doing. This is so much better than putting it off, forgetting about it and then remembering it again! If you don’t do it, it will continue to just take up more of your time.

Reminders If forgetting tasks is a big part of why you procrastinate, use visual reminders and prompts to help you. You could write a list or a note and place it somewhere where you will see it (the fridge, bathroom mirror, or your diary). You could also use other reminders like your mobile phone, or ask someone else to remind you.

Visualise Another way to complete your tasks is to first visualise doing them (stick with me here!). Bring to mind a vivid image of you doing the task. Try to use all of your senses and make the image real. Notice any obstacles that can get in your way. Then visualise yourself successfully overcoming those obstacles. Once the task is successfully completed in your mind, use the momentum from the visualisation to get going with the task in real life. Sports athletes do this all the time!

Mindfulness If you are feeling unsettled or overwhelmed, try following these steps:

1. Take a moment to close your eyes and check in with what you're thinking and how you're feeling.

2. Acknowledge that you're feeling a certain way and remind yourself that the feeling will pass.

3. Focus on breathing deeply. Breathe in slowly for the count of five. Pause for two seconds. Slowly exhale for the slow count of five and imagine the negative feeling leaving your body.

Reward Yourself! A really important part of approaching tasks in a productive way is to plan rewards. Often, the very things that we could use as rewards (e.g. socialising or playing video games) are the very same things that distract us from what we need to get done! This makes us feel guilty. Instead of letting these things distract you, you should use them for a reward after you have achieved something. The more you plan regular rewards, the less you will feel like you are missing out!

Self-Monitoring Self-monitoring is when you recognise and record what you have achieved. Don’t let things go unnoticed; acknowledge your achievements by having some record of what you have done. It is amazing how something as simple as crossing a task off your ‘to do’ list can make you feel really good and will encourage you to keep doing more.

Tell Someone Telling someone else about a task:

• Indicates that you are making a serious commitment to complete the task,

• Allows someone else to check in on you which can be motivating, and

• It makes you feel accountable to someone other than yourself.

If someone else knows about your task then they can provide you with support during tough times.

Be Assertive If someone is assertive, they do not have difficulty saying no, or standing up for them-self. If you are not assertive, you might find it difficult to say no when people ask you to do something. This may mean that you take on unnecessary tasks. Assertiveness is a skill that takes some time to practice and develop. You need to recognise that you have a right to say ‘no’ and make reasonable requests, in a way that is respectful to both yourself and others.

2.6 – What procrastination tools would you use? (Match the correct sentence with the image)

Do the worst task first, then move onto more enjoyable tasks that you need to do.

Set a specific amount of time to work on a task. Once the time is up then switch to another task.

Tell someone else that you are aiming to complete a task so that they can help motivate you to achieve your goal.

Be realistic about your timeframes. Don’t let other people’s needs and wants get in the way of what you need to achieve for yourself.

Complete a task as soon as you remember that it needs to be done.

Start with a task you like then quickly switch to a task you have been putting off.

Use visual reminders and prompts to help you complete a task.

Choose the right time of day to do a certain task.

Recognise and record what you have achieved.

Spend 5 minutes on a task, then reassess. Keep extending your time working on the task.

Take a moment to focus on your breaking, settle your focus and become calm.

Plan to do activities that you enjoy after you successfully complete a task.

Use all of your senses to imagine yourself completing the task before you actually do it.