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OVERCOMING PROCRASTINATION

OVERCOMING PROCRASTINATION. IDEAS TO HELP YOU TO MOVE FORWARD. Introduction. Procrastination can best be defined as delaying/postponing required or desired tasks by choosing other less important activities.

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OVERCOMING PROCRASTINATION

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  1. OVERCOMING PROCRASTINATION IDEAS TO HELP YOU TO MOVE FORWARD

  2. Introduction • Procrastination can best be defined as delaying/postponing required or desired tasks by choosing other less important activities. • Procrastination is a common part of human behaviour and almost always has negative effects on productivity and well-being. Students are particularly susceptible!

  3. SOURCES OF PROCRASTINATION

  4. Unhelpful Rules and Assumptions Linked to Procrastination • Needing to be in charge • Pleasure seeking • Fear of Failure or Disapproval • Fear of Uncertainty • Low Self-Confidence • Depleted Energy

  5. Why Tackle Procrastination? • Last-minute pressure produces stress. • Daily delaying leads to chronic worry. • Knowing that a task still needs to be done makes it harder to enjoy the present. • Knowing that you are letting yourself down can and probably will impair self-esteem.

  6. Why Tackle Procrastination? • Putting things off to the last minute almost always reduces your ability to perform at your best. • Procrastinators often never perform the required or desired task (they wait until it is too late).

  7. Practical Strategies What do I need to do? • Write a To Do list of tasks and goals you need to work on • Prioritise the list of tasks, numbering them from most important to least important • Grade each task i.e. break the task into all the small steps that are involved in achieving it • Accurately estimate how much time each step of task or goal will take

  8. Practical Strategies When can I do it? • Use a timetable to structure your week • Write out schedule or use organisational aids available on computer or mobile phone • Ideally post schedule in a place where you can see it regularly

  9. Practical Strategies How can I do it? • Worst First • Just 5 minutes • Set time limits • Prime time • Prime Place • Remember then do • Reminders • Visualise • Focus • Plan rewards

  10. Action Planning • 1. Being aware and non blaming • 2. Adjust unhelpful thoughts • 3. Practice tolerating discomfort • 4. Dismiss procrastination excuses • 5. Drop any self criticism

  11. Expectations of Change • Changing your procrastination habit will take time, persistence, practice and patience • No magic wand • Expect good days and bad days – this increases likelihood of keeping going when you reach a setback

  12. Supports • Learn from people (e.g. family/friends) who don’t procrastinate as much as you • Pairs work or team work • Attend workshops in University

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