1. Defeating Procrastination Glen Martin, Ph.D. Counseling and Psychological Service

2. Procrastination • Definitions • Examples

3. Procrastination • The tendency to postpone that which is necessary to reach some goal • The inability to do what you intend to do.

4. Why do we do it? • Pros • Cons

5. Cost of Procrastination • The ability to pursue, in a timely fashion, one’s intentions, lets one accomplish one’s goals, and brings with it feelings of self-confidence and competence. • The inability to pursue one’s goal in a timely fashion, costsone manyaccomplishments, and results in regrets, sadness and a diminished sense of self. Clarry Lay

6. Characteristics of People who Procrastinate • Have diffuse identity—uncommitted to a personal involvement in the beliefs, aspirations and values they profess to hold. • Lack of clear identity leads to conflict between wanting to commit to one desirable course of action, but not being prepared to give up others.

7. More Characteristics… • Underestimate time needed to complete a task—so put it off. • Unrealistically optimistic about the effects of studying. • Tend to believe they must feel like doing something before they start it.

8. More Characteristics… • May be “socially prescribed perfectionists.” • Believe others demand perfection from them. • Are highly sensitive to criticism. • Have a strong need for approval—but imagine approval is not forthcoming. • Doubt that their actions will bring success/approval. • Fear making mistakes. Prefer doing nothing than risk making a mistake.

9. More Characteristics… • Self-monitoring involves monitoring and comparing to a norm. Detection of discrepancies triggers compensatory behavior. • Are poor at setting goals/standards. • Are poor at self-monitoring and self-reflection.

10. Steps to Eliminating Procrastination I • Enhance Commitment • It is easier to commit to a specific task. Break large tasks into smaller parts. • Protect goal behavior from distractions. Specify what you will do, when you will do it and where you will do it. • Specify your target or goal. • Frequently compare your progress to your target. Make adjustments as needed.

11. Steps to Eliminating Procrastination II • Expect Success • Talk clearly to yourself. “I will read one chapter at 7 on Monday in the library.” Not …“I hope I’ll study really hard this week!” • Acknowledge that success means giving up something you would rather do in the short run. • Work even if you don’t feel like it. Let intentions over-ride how you feel at the moment. • Envision success.

12. Steps to Eliminating Procrastination III • Structure the work and environment to avoid distractions. • Specify what you will accomplish in each work period. • Define when and where you will work. • Allow work periods and break periods. • Reward yourself for achieving goals.

13. Good Luck!