Overcoming Procrastination

Procrastination What is it? What is bad about it? Why do people procrastinate? What techniques are useful in overcoming procrastination?

What is Procrastination?

Websters defines procrastination as "to put off doing something until a future time; postpone or defere action."

Procrastination My definition of procrastination is "doing anything other than your highest priority task."

What’s So Bad About Procrastination? You may letter others down It can be a safety problem It will eventually cost more You feel bad about yourself, which affects your self esteem, which affects your productivity, which makes you feel bad.

1. You wish to do something because you desire some favorable result if you do the task. 10. You assure yourself you will NOT procrastinate again. 9. You feel uncomfortable about your lateness and berate yourself for the delay. 11. Not long afterward, you procrastinate again. 8. You barely finish the project on time – or you finish it late – or you never finish it. 7. You continue to procrastinate. 2. You make a definite decision to do it. 3. You needlessly delay doing the task. 4. You observe the advantages and disadvantages of the delay. 5. You still postpone doing the thing you have decided to do. 6. You berate yourself for procrastinating, or you rationalize the situation, or you ignore the project. From “Overcoming Procrastination” by Ellis and Knaus

Procrastination Exercise Lists three tasks on which you have been procrastinating! Why have you been procrastinating on each task?

Overcoming Procrastination Identify the causes of your procrastination Select a technique for overcoming procrastination

Why do people procrastinate?

Fear of Failure

Why didn’t I ask Darlene Yarborough to go the Jr.- Sr. Prom? –Fear of failure

Why do people procrastinate? The task is unpleasant or boring

Why do people procrastinate? We are overcommitted

Why do people procrastinate? It is not really a goal, it could be a job someone else may have assigned you

Why do people procrastinate? To get even with others

Why do people procrastinate? Physical Problems

Why do people procrastinate? Confusion

Why do people procrastinate? To get somebody else to do it

Why do people procrastinate? To gain sympathy

Why do people procrastinate? Ignorance - sometimes we just forget

Why do people procrastinate? It is wise

Why do people procrastinate? Overwhelmed

Overcoming Procrastination

Five Minute Promise –promise to work on the task for five minutes –after that you can quit, people normally continue –Remember Newton’s Law of Motion

Overcoming Procrastination Salami technique (also called Swiss Cheese) –Break a big job down into small manageable tasks

Overcoming Procrastination Worst Case Scenario –Ask the question, “What is the worst thing that could happen to me if I tried this and failed?”

Overcoming Procrastination Visualize Positive Results –Think of all the benefits of going ahead and doing the job

Overcoming Procrastination Balance Sheet –Divide a paper in half and list all the reasons why you should continue to procrastinate and the reasons why you shouldn’t. Seeing all the reasons in black and white tend to help.

Overcoming Procrastination Leading Task –Do a number of small task that lead up to the big task

Overcoming Procrastination Reward Yourself –Treat yourself to something special only after you complete the job on which you have been procrastinating

Techniques for Overcoming Procrastination Self Expose –Critically challenge the excuses you have been giving for procrastinating Do you really have to start diets on Monday? Do your really need a matching Spandex outfit before exercising?

Overcoming Procrastination Remember the three tasks you listed earlier on which you were procrastinating? Identify techniques that could help you accomplish these tasks.

The Procrastinator’s Code I must be perfect. Everything I do should go easily and without effort. It's safer to do nothing than to take a risk and fail. I should have no limitations.

The Procrastinator’s Code If it's not done right, it's not worth doing at all. I must avoid being challenged. If I succeed, some one will get hurt. If I do well this time, I must always do well.

The Procrastinator’s Code Following someone else's rules means I'm giving in and not in control. I can't afford to let go of everything or anyone. There is a right answer, and I'll wait until I find it.

The Procrastinator’s Code If I expose my real self, people won't like me. Source: Procrastination: Why you do it, What to do about it. Jane Burka and Lenora Yuen

What??? Guess who did go to the Jr.-Sr. Prom? –Darlene scared away every boy in school, so she asked me!

Living and Working with Procrastinators

Others Procrastination List three jobs that others have procrastinated on that affect you! –1. –2. –3.

The Cycle of Mutual Frustration Stage 1: Encouragement Stage 2: Disappointment Stage 3: Irritation Stage 4: Stand-off

What doesn’t work! Saying "Just Do It" Nagging or being a watchdog Using criticism, ridicule, and threats of extreme or exaggerated consequences Doing it yourself Saying "I told you so"

Attitudes That Can Help! Maintain your individual perspective Be flexible about your strategy

Specific Techniques That May Help! Establish clear limits, deadlines and consequences Help the procrastinator set small, interim goals Help the procrastinator be concrete and realistic about what he/she needs to do

Techniques... Reward progress made along the way Tell the procrastinator directly if you do get angry

Techniques... Let procrastinators know that they are more to you than just their performance Consider yourself