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Defeating Procrastination

Defeating Procrastination . Glen Martin, Ph.D. Counseling and Psychological Service. Procrastination. Definitions Examples. Procrastination. The tendency to postpone that which is necessary to reach some goal The inability to do what you intend to do. Why do we do it?. Pros Cons.

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Defeating Procrastination

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  1. Defeating Procrastination Glen Martin, Ph.D. Counseling and Psychological Service

  2. Procrastination • Definitions • Examples

  3. Procrastination • The tendency to postpone that which is necessary to reach some goal • The inability to do what you intend to do.

  4. Why do we do it? • Pros • Cons

  5. Cost of Procrastination • The ability to pursue, in a timely fashion, one’s intentions, lets one accomplish one’s goals, and brings with it feelings of self-confidence and competence. • The inability to pursue one’s goal in a timely fashion, costsone manyaccomplishments, and results in regrets, sadness and a diminished sense of self. Clarry Lay

  6. Characteristics of People who Procrastinate • Have diffuse identity—uncommitted to a personal involvement in the beliefs, aspirations and values they profess to hold. • Lack of clear identity leads to conflict between wanting to commit to one desirable course of action, but not being prepared to give up others.

  7. More Characteristics… • Underestimate time needed to complete a task—so put it off. • Unrealistically optimistic about the effects of studying. • Tend to believe they must feel like doing something before they start it.

  8. More Characteristics… • May be “socially prescribed perfectionists.” • Believe others demand perfection from them. • Are highly sensitive to criticism. • Have a strong need for approval—but imagine approval is not forthcoming. • Doubt that their actions will bring success/approval. • Fear making mistakes. Prefer doing nothing than risk making a mistake.

  9. More Characteristics… • Self-monitoring involves monitoring and comparing to a norm. Detection of discrepancies triggers compensatory behavior. • Are poor at setting goals/standards. • Are poor at self-monitoring and self-reflection.

  10. Steps to Eliminating Procrastination I • Enhance Commitment • It is easier to commit to a specific task. Break large tasks into smaller parts. • Protect goal behavior from distractions. Specify what you will do, when you will do it and where you will do it. • Specify your target or goal. • Frequently compare your progress to your target. Make adjustments as needed.

  11. Steps to Eliminating Procrastination II • Expect Success • Talk clearly to yourself. “I will read one chapter at 7 on Monday in the library.” Not …“I hope I’ll study really hard this week!” • Acknowledge that success means giving up something you would rather do in the short run. • Work even if you don’t feel like it. Let intentions over-ride how you feel at the moment. • Envision success.

  12. Steps to Eliminating Procrastination III • Structure the work and environment to avoid distractions. • Specify what you will accomplish in each work period. • Define when and where you will work. • Allow work periods and break periods. • Reward yourself for achieving goals.

  13. Good Luck!

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