Procrastination

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Procrastination

• How to Beat the Clock!

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Introduction

• William Knaus, a psychologist, estimated that
  90 of all college students procrastinate.
• Of these students, 25 are chronic
  procrastinators and they are usually the ones who
  end up dropping out of college.

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What is Procrastination?

• Procrastination is the avoidance of doing a task
  which needs to be accomplished.
• This can lead to feelings of guilt, inadequacy,
  depression and self-doubt.
• It has a high potential for painful consequences
  and interferes with the academic and personal
  success of students.

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Two Types of Procrastinators
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2 Types of Procrastinators

• The Relaxed Type
• Much more common among college students
• Often feels negatively toward work and blows it
  off by playing
• Neglects school work but not socializing
• Easily frustrated and self-indulgent
• Base work ethic on feelings

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2 Types of Procrastinators

• The Tense-Afraid Type
• Feels overwhelmed by pressures
• Underlying fears are of failing, lacking ability,
  being imperfect and falling short of demands
• Thinks that their worth is determined by what and
  how well they do things
• Escapes pressures temporarily by trying to relax

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Understanding Why

• Both types dislike the chores they are avoiding.
  
• We create our own misery by telling ourselves the
  task is really awful or unfair, or by setting
  impossible goals.

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Common Diversions

• What do you use to distract yourself?

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Common Diversions

• Action Cop-outs
• Mental Excuses
• Emotional Diversions

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Action Cop-Outs

• Doing something that isnt a priority
• Once we are engrossed in the diversion, we block
  out the anxiety, anger or boredom associated with
  the work

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Mental Excuses

• Ill do it tomorrow. Rewarding yourself for
  tasks that have yet to be done.
• Its impossible to get an A so why try. This
  takes the responsibility off yourself and
  therefore excuses you of working for your goals.

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Emotional Diversions

• Drugs and alcohol, reading, listening to music,
  getting involved in friendships or relationships
  can serve as an escape form other important
  tasks.
• Worry- a poor substitute for getting it done.

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Group Time!!

• Learn how to help yourself

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Scenario 1

• Its the beginning of the year and you have a
  research paper due in 2 months. You have no idea
  how to start or what your prof expects.
• Identify your probable action cop-outs, mental
  excuses and emotional diversions for your type of
  procrastinator
• Now that you knowhow can you stop yourself?
  What is the first productive thing you could do?

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How to Help?

• Talk about what you have to do in a positive way.
• Think realistically about the future- what you do
  now will always affect tomorrow
• Remember you are in control of your own
  education and future.
• Often the first step is the hardest

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Clarify Your Personal Goals

• Articulate and write down your personal goals
• Why are you here?
• What do you want to accomplish during these 4
  years?
• Be specific (3.0 GPA, graduate with honors, play
  basketball for 4 years, apply for grad school).
• Be sure that your actions and habits now will get
  you toward your goal
• Basketball2.0 GPATurning in todays
  assignmentbeing in class today

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Manage Your Time Effectively

• If you fail to plan, you plan to fail
• Establish a regular time each day to work toward
  your goal
• Break your goal up into little parts
• Start small and gradually
• Dont be discouraged by setbacks

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Change Your Attitude

• Avoid negative attitudes and beliefs about
  yourself and what you have to do
• Replace them with positive ideas

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Change Your Attitude

• Remind yourself of the emotional and physical
  consequences of procrastination
• Dont think of it as all or nothing.
• Pretend that you are well organized. How would
  that affect the way you think and behave?
• Fake it til you make it!

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Change Your Behavior

• Set up a contract with someone to keep you
  accountable.
• Make a study appt. with a friend who has good
  study habits.
• Use basic rewards and consequences
• Do your assignments in order of worst to best

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Scenario 2

• You have a test in Bib. Lit. in one week. The
  test includes a map, 2 essays and 50 multiple
  choice questions. You failed the first test and
  must do better on the second to pass the class.
• Identify some different action cop-outs, mental
  excuses and emotional diversions common to your
  type of procrastinator
• Now that you knowhow can you stop yourself?
  What is the first thing you could do to prevent
  procrastinating?

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Accept Yourself

• Give yourself time to change
• Expect and forgive backsliding
• Give yourself credit for anything you do
• Forgive yourself a lot

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Change Procrastinating Thinking

• Procrastinating
• I mustI have to
• I have to finish this assignment
• I have no time to play.
• I cant succeed.

• Productive
• Id like to choose to
• When can I get started?
• It is important to play one hour.
• I have a better chance of succeeding if I...