2. Voluntary delay of action despite expecting to be worse off because of the delay

3. * Timing of rewards and punishments * Task aversion * Irrational beliefs * Low self-efficacy * Self-handicapping * Low conscientiousness * Over-optimism about ability to work under pressure * Avoidance

4. * Time management problem—procrastinators know what they should be doing even when they are not—which is why detailed schedules don’t help!

5. * Have completed tasks under pressure in the past only because you had no choice. * Success only rewards the poor behavior * Continues the procrastination cycle

6. * Feeling of strength and purpose * Peace of mind * Feeling in charge of one’s life

7. * 42% of college students usually or always procrastinate despite consequences of poor quality work, missed deadlines & lower grades. * 95% of procrastinators want to change! * Is it a habit or personality trait?

8. * Task seems difficult * Task is time-consuming * Lack of knowledge or skills (who wants to make mistakes?) * Fears—don’t want others to see mistakes

9. * Task seems difficult * Task is time-consuming * Lack of knowledge or skills (who wants to make mistakes?) * Fears—don’t want others to see mistakes * Tell yourself: * This isn’t hard * Won’t take long * I know how or can learn as I go * No one else cares if I do it “right”

10. * Perfectionism * To resolve—self-assurance * Praise what you have done * Impossible to eradicate all mistakes

11. * ANGER * Realizing that showing anger in this way only harms self

12. * Low Frustration Tolerance— easily overwhelmed. Idea that situations are unfair! Too hard! * Whining and complaining * To overcome—get help. Postpone competing desires. Realize you get what you want when you put in the work.

13. * Putting Self Down * Doubts and minimizes abilities and past successes (dumb luck) How to resolve? practice accepting compliments figure out why success is scary compliment self

14. * Realize you are delaying unnecessarily * Discover real reasons for delay * Dispute the reasons and overcome * Begin the task

15. *1*2*3*4*1*2*3*4 *1*2*3*4*1*2*3*4

16. * Get everything ready * Do the work/project 5 minutes * At end of 5 minutes make decision on whether to continue or quit * (5 minutes work is a lot more than you would have done otherwise….)

17. * Make tasks look small and easy (I have learned many muscles before) * Do small part each time—break up into tasks * Tell others your plan—use peer pressure in positive way * Choose role model—study with partner * Establish priorities

18. When you delay—it reinforces negative attitudes toward task

20. * Exhausts quickly * Strengthens with use * Remind self of your values to keep on task * Self-affirmation * Mindfulness meditation strengthens willpower

21. Get to work— at least for 5 minutes…