1. Overcoming Procrastination
This powerpoint is designed for students who need advice on managing procrastination. The format of the Workshop is different to this powerpoint.
Adam Sandelson and Chris Nancarrow
LSE Student Counselling Service

2. Aims Examine difficulties with procrastination
Identify a range of strategies to overcome it
Explore unhelpful negative thoughts and behaviours
Review sources of help

3. Introduction
What is procrastination?

4. What is procrastination?
Putting off a task which needs to be done
It can affect our study and writing
We may disguise avoidance by being very busy
We may find things to do that are interesting or even useful, but don't contribute towards the main goal
It may involve feelings of anxiety, stress, guilt, shame and depression

5. Common issues time management inability to prioritise
overload of tasks at a specific time
anxiety about the task
not knowing what is required
feeling overwhelmed

6. How do we procrastinate?
When did you last procrastinate?
What triggers it?

7. Taking control of time Ask yourself from time to time:
How am I using my mental and physical energy now?
Is this good use of my time?
Identify priorities/commitments for the week ahead and write on blank sheet lectures/classes; leisure activities; paid work; time for self; adequate rest/sleep.

9. Use personal timetabling to:
acknowledge what you have achieved
save mental energy
be purposeful and realistic
meet deadlines and keep up with work
have effective study time and effective relaxation
Enjoy yourself without guilt and worry

10. Reviewing essay preparation
Don’t
Ignore the essay title, plunge into reading, make copious
notes, get overwhelmed with information and then start
worrying about producing a coherent account.
Instead
Give yourself time to think
Brainstorm, research answers, and learn
Through thinking and asking questions become more selective in your choice of material
Allow a structure to emerge, and be prepared to revise it

11. Writing Strategies Free yourself up Go for a walk; Talk it out loud
Wait for a structure to arrive
Bullet points, mind maps, scribble ideas
Give yourself time to work it out – learning and writing involve unconscious processes
Imagine looking back at this task in 2 or 6 months time
Work with others, use study groups, etc.

12. The final stage of writing
Budget about an hour for each sheet, half of which will be allocated to the draft.
Don’t worry about being stylish.
Clarity is much more important.
Keep asking questions and finding answers.
Let go of the tortuous process of putting the essay together like a jigsaw
Use the essay to examine answers to your own curiosity
Remember - is it a book or an essay?

13. Overcoming Procrastination
Use a daily schedule and weekly diary
Prioritise and set achievable targets
Revise targets
Acknowledge progress
Stay focussed
Avoid avoidant activities!
Reward yourself

14. Strategies to move forward
Experiment with your standards for success. Try for 80% or even 60%
Focus on the process of doing an activity not just the end result.
Evaluate success in terms of what you accomplished and whether you enjoyed the task.
Check your feelings. Monitor feelings of anxiety and depression. Don’t set up impossible expectations
Face your fears that may be behind your procrastination - What am I afraid of? What is the worst thing that could happen?"
Celebrate your mistakes

15. Looking behind the time issue
What kind of internal pressure do I put myself when preparing to work…?
What negative thoughts get in the way of working?
Where do these come from?

16. Procrastination Mini Questionnaire
1. Describe the Internal Critic.
2. What does he or she say to you when you are under pressure?
(list negative thoughts)
Who’s voice is it?
3. What is the resulting self defeating behaviour (i.e. procrastination) and unhealthy emotion (i.e. anxiety, fear, panic etc)?
Self Defeating Behaviour:
Unhealthy Negative Emotions:
What could an alternative be to the Internal Critic? (i.e. a less judgemental voice)

17. Conclusions Look after yourself (diet, sleep)
Keep a supportive structure for
your daily life; have relaxation time
See writing as a time of discovery
Recall past achievements
Challenge negative thoughts
Imagine looking back at the task in
3 or 6 months time

18. LSE Student Counselling Service
Free and confidential
Groups and Workshops programme
Self Esteem Group
Stress Management Group
Longer term groups for PhD and for MSc students
Website has information about the Service
Stress management handout
Relaxation tape MP3’s
Links to self help resources
Powerpoints from Workshops on perfectionism and procrastination