1. * What is procrastination? * Why do you procrastinate? * Benefits/pros of procrastination? * Cons of procrastination? * Does procrastination = laziness? * Personal distracters?

3. * What it is… * Common * A habit * Manageable * What it isn’t… * Personal deficit * (Simply) putting things off * When it isn’t… * Personal style (if it works…) * ‘Taking time’ (for needs/ reflection, etc.)

4. * The Perfectionist * Hesitant to start or finish a project unless confident of doing it perfectly. * The Dreamer * Has great ideas but doesn’t want to do the work to fulfill them. * The Worrier * Preoccupied with security and minimizing risk, avoids challenges or significant change. * The Defier * Eager to rebel or be different, reacts against others rather than determining own course. * The Crisis-Maker * Waits to the last minute then needs adrenaline boost to barely make deadlines * The Overdoer * Takes on too many tasks to get them all done reasonably on time. Source: Sapadin, L., & Maguire, J. (1996). It’s about time: The six styles of procrastination and how to overcome them. New York: Penguin Books.

5. * The Procrastination Process * Thoughts/Cognitions * Emotions/Feelings * Actions/Behaviors * Motivation, Ambivalence, & Human Nature * Mood & Other Issues

6. * If the work gets hard, it’s not worth doing. * I’m so bright that I shouldn’t have to work hard. * If I don’t try to be perfect, I will be a total failure. * If I try hard, I may still not do well, so it’s not worth the risk. * My grades determine my worth as a person. * I only do good work when I’m in the right mood to study, so I’ll wait to start until the mood hits. * I won’t start until I know exactly how to do the whole assignment.

7. * Fear of… * Failure * Success * Losing a battle * Taking risks * Lost feelings of control * Out of your comfort zone * Reactions to authority * As a coping strategy * Avoiding feelings of inadequacy

8. * 2-8 / 8-2 principle (expansion/contraction of time) If you have 2 hours it will take 2, if you have 8 then it will take 8…so make 8 hours get done in 2 to save time by giving yourself a deadline. * Action & reward (which one comes first) * (Overly) ambitious goals * Low frustration tolerance * Behaviors continue until costs outweigh rewards

9. * Time management * Set deadlines * Define goals * Break goals down into tasks * Set priorities * Create deadlines * ‘Appointments’/Meetings * Takes advantage of 2-8/8- 2 * ‘Contract’ with others * 10-minute rule * Use organization tools * Note cards * Post-It notes * PDAs * Increase resources * Use consultation * Decrease demands * Set realistic goals/reward yourself for completion * Set limits with others (assertiveness)

10. * Confront human nature * First things first * Do before you reward yourself * Be flexible * Practice self-care * Take care of your body: exercise, sleep, diet * Make your needs a priority once in a while

11. * Stress Management * Breathe – Breathe – Breathe * Challenge beliefs that may no longer be effective for managing emotions * All-or-nothing * Build self-efficacy * Take risks * Explore new opportunities * Embrace inadequacy * Consultation * Social supports/outlets * If you avoid anything, avoid keeping struggles to yourself

12. * Value the journey/process * Outcome is not always the most important measure of one’s effort * ‘Failure’ is often a better teacher * Look for ‘hidden’ outcomes/benefits * Un-link ‘doing’ from ‘being’ * Avoid determining your value/worth of self based upon what you do * Work with your style * If you’re an apple, don’t strive to be a pear

13. * Effective self-talk * Maintain a positive (realistic attitude) * Bad days happen – they’re just days * This too will pass – back on track tomorrow * Progress, not perfection * Doing something is better than doing nothing * Clarify purpose & motivation * Ask the ‘why’ questions in your life * Make a bedtime list: what to look forward to * Remind yourself of who you are * Values * Interests * Needs * Beliefs * Passions

14. * Give yourself credit for what does get done (however small it may be) * Don’t hold your breath ‘til the end (when giving credit) * Celebrate the mini-goals * Use affirmation – give yourself credit for what you’re putting into the process

15. * Make your intentions public. * Plan with other people! * Work together and keep each other on track. * Work parallel to someone else.