SAY NO TO PROCRASTINATION Hello, and thank you for selecting this workshop. My name is Dominique Hall-Carr and I am a current Academic Coach at the Kortschak Center for Learning and Creativity. In this workshop entitled “Say No to Procrastination” you will be able to learn how to avoid the pitfalls of procrastination and identify what your procrastination triggers are. Dominique Hall-Carr Academic Coach Kortschak Center for Learning and Creativity

Learning Outcomes Define the meaning of procrastination Identify the effects of procrastination Identify strategies to overcome procrastination in your life Identify time-wasting activities In this workshop, you should be able to “define what procrastination is; Identify the effects of procrastination, and lastly identify strategies to overcome procrastination in your life

What is “Procrastination”? Procrastination If an individual studies at the last minute and does not have enough time to properly prepare for an exam, failure cannot be attributed to lack of ability. (Covington, 1992) Photo:https://www.mindfithypnosis.com/what-is-procrastination/ What is “procrastination”, anyways? In terms of being a student Covington defined procrastination as “ If an individual studies at the last minute and does not have enough time to properly prepare for an exam, failure cannot be attributed to lack of ability” As we progress through this presentation reflect on a time where you procrastinated. How did that make you feel ? https://www.mindfithypnosis.com/what-is-procrastination/

What are the causes of Procrastination Ferrari, Johnson, and McCown (1995) identified two patterns that should be of concern to college students. The first pattern is classified as a lack of conscientiousness and is associated with such behaviors as poor time management, work discipline, self-control, and responsibility The second pattern is classified as avoidance and is associated with fear of failure and anxiety. So, what really causes procrastination anyways? Is it that Netflix special that you have been trying to convince yourself to not binge watch or is it the internal negotiation within yourself to opt in for a quick nap before starting your assignments. Whatever the case is according to research conducted by Ferrari, Johnson, and McCown (1995) when identifying two patterns that should be of concern to college students, they found that the 1st pattern was classified as as a lack of conscientiousness and is associated with such behaviors as poor time management, work discipline, self-control, and responsibility. The second pattern is classified as avoidance and is associated with fear of failure and anxiety. Hmm, so maybe binge watching your favorite show is not going to get the ideas flowing for that essay that is due soon? Google images

Strategies to overcome Procrastination Time-telling 2. Reframe Deadlines into Smaller Units of Time 3. Prompts/Reminder Notes 4. The Bits-and-Pieces Approach 5. The Five-Minute Plan 6. The 80 percent Success Rule 7. Modify the Environment 1. USUALLY, Procrastinators have difficulty estimating the time needed to complete tasks, they underestimate the time necessary to perform a task. Practice estimating time needed to complete tasks and compare the accuracy of your estimation over a series of tasks. You can Example: Try using an on-screen timer for time-telling 2. Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task). Instead, try focusing on why you are doing this task: What are the benefits of completing it? 3. Use physical reminder notes (e.g., Post-it® notes) placed in specific locations to remind you to finish a particular task. For example, place a note on a bathroom mirror, in your appointment book, or smart phone. 4. Also known as the “Bits & Pieces” Approach . Set a goal to work on a task for a short period of time. For example, rather than ignore a paper assignment, commit to completing one or two pages per day. 5. The 5-Minute Plan: Agree to work on a task for 5 minutes. At the end of 5 minutes, decide whether you will work on it for another 5 minutes. Often momentum builds as you near the end of the first 5 minutes, so you want to maintain your focus on the task. 6. As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: The 80% Success Rule: Don’t expect to go from “total non-completion” to “total completion” of all tasks. Instead, take a realistic approach by setting a goal to complete at least 80% of the task. Give yourself some reinforcement when you reach this goal and plan the completion of the final 20% of the task . 7. Your environment can help or hinder your productivity. Try this: During your scheduled block of time for working on a particular task, close your email, turn off your phone (set it to Do not Disturb mode), and don’t let yourself get on the web until you have completed the task, or hold off any necessary internet searches until the end. Changing the setting by going to another room in your home or going to the library where you may find fewer distractions can help you focus on the task.

How do you use YOUR time ? Google Images Dembo & Seli (2016) At the Kortschak Center, we try to assist students with self-reflecting on “time wasting activities”, which are typically those activities that draw you further away from time-sensitive tasks. Identify your TOP time wasting activities is it “using social media?”, watching TV?, Surfing the web, Visiting with friends/ socializing (including the college party scene?), “Texting and/or talking on the phone?, “Daydreaming?”, Playing video games?, Sleeping too much?, “waiting for others”, or just simply “procrastinating” or putting things off ? https://blackboard.usc.edu/bbcswebdav/pid-4762223-dt-content-rid-14372486_3/orgs/2017_uscorg_kclc_monday_morning_meeting_000399/Chapter%206.pdf Google Images Dembo & Seli (2016)

Thank you for stopping by to watch this presentation ! Please feel free to visit the Kortschak Center for Learning and Creativity ! Location : Student Union 322 Thank you for stopping by to watch this presentation ! I hope you found this presentation helpful as you reflect on how to avoid procrastination habits. Please feel free to visit the Kortschak Center for Learning and Creativity, we are located in Student Union 322. I hope to see you soon. And just remember say NO to Procrastination !

References Dembo, M. H., & Selena, H. (2016). Motivation and Learning Strategies for College Success: A Focus on Self-Regulated Learning 5th Edition (5th ed.). Lombardo, E. (2017, March 07). 11 Ways to Overcome Procrastination. Retrieved March 23, 2018, from https://www.psychologytoday.com/us/blog/better-perfect/201703/11-ways-overcome-procrastination Longitudinal study of procrastination, performance, stress . (n.d.). Retrieved April 13, 2018, from https://www.bing.com/cr?IG=114BD3733DBF4AE5862AB68484F329C9&CID=31A878DC29626BB13B6A730C28CD6A9D&rd=1& h=q5NiyjlOQfsp0lRlwo_J7xGpu1kaq8TpXGvi48khdjo&v=1&r=https://core.ac.uk/display/100106372&p=DevEx,5372.1 Wohl, M. J., A. T., Psychl, & Bennett, S. H. (2010, February 26). I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Retrieved April 13, 2018, from https://www.sciencedirect.com/science/article/pii/S0191886910000474