1. Overcoming Procrastination
The big “P”

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

3. 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

4. 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.

5. 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.

6. 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.

7. 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?

8. 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

9. 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

10. 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

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

12. 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

13. Fear and Anxiety
Feeling of being overwhelmed
Spend your time worrying

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

15. Difficulty concentrating
Daydreaming
Distractions
Physical stuff

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

17. Personal Problems
Finances
Relationships
Illness
Depression

18. 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

19. 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

20. 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

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