Overcoming Procrastination The big “P”

Who procrastinates 90% of college students procrastinate 25% are chronic procrastinators

What is procrastination? Avoidance of a task This task is important!! There’s a circular effect – Avoidance = guilt/ stress/anxiety Guilt/stress/anxiety = more avoidance

What are effects of big “P”? Feelings of - Stress Guilt Depression Inadequacy Self-doubt Interferes with Personal success Academic Success Physical effects – Illness Headaches Stomach aches etc.

Rationalizations A defensive mechanism by which your true motivation is concealed by explaining your actions and feelings in a way that is not threatening This job is easier when I’m in the mood and I’m not in the mood.

Rationalizations (Cont’d) If I wait until the last minute, I won’t spend so much time. I do my best work when I’m under pressure.

The other big “P” – Perfectionism You must be the best You must get an “A” It’s not good enough I haven’t read “everything” What will others think?

Solutions Don’t confuse the task and your personal worth Start early – Do the best you can NOW Review and revise Always turn SOMETHING in Self- reassurance Praise yourself Some mistakes are okay

Fear of Failure Or fear of Success Failure is not getting an “A” Imagine disaster Imagine pressure to “always” get an “A” Judging yourself harshly

Solutions Reframe failure – What did I learn? Make a plan for next time – Move on Imagine success – What did I do well? How did I feel? Compete only with yourself Visit the professor – What can I do differently

It’s Boring! Feelings of ambivalence Lack of involvement Is it important/necessary? Is it something I want?

Solutions Focus on priorities and goals – Why am I doing this? What do I want? Apply material to yourself Get involved – work with others Challenge yourself Just start it Find optimal level of difficulty

Fear and Anxiety Feeling of being overwhelmed Spend your time worrying

Solutions Break it into small pieces Use a worry pad Just do one thing at a time Use time management schedules

Difficulty concentrating Daydreaming Distractions Physical stuff

Solutions Control your environment Use the 5 minute rule Preread Review lecture notes Checkmark technique

Personal Problems Finances Relationships Illness Depression

Solutions Use campus resources Talk to a friend, parent, professor Center on Career Counseling Psychological Services CDFS – budgeting Academic Adviser Talk to a friend, parent, professor Budget your money

Poor Time Management Little control over time Don’t know where your time is spent Lack of schedules Overinvolved Don’t know what your priorities are

Solutions Keep a log of how you’re spending your time now. Summarize your time by categories – sleep – eat – TV – video games – friends – class study Make a weekly schedule Use a daily priority list Put tests etc on monthly calendar

Benefits of overcoming “P” Peace of mind Sense of control Feeling of strength and purpose Move forward toward accomplishing personal goals