2. Prof. Tim Pychyl
Dr. Timothy Pychyl is an associate
professor in the department of
psychology at Carleton University. His
research focuses on procrastination.
He has numerous publications, a website,
a blog, podcasts, and comic strips
For more information about his research, visit www.procrastination.ca
3. … ENOUGH TO BREAK THE ICE!
4. Procrastination: The Musical
5. What is Procrastination?
Derived from the latin verb: procrastinare
pro – forward motion
crastinus – belonging to tomorrow
To “put off or postpone until another day”
6. Tomorrow (noun)
A mystical land where 98% of all human
productivity, motivation, and
achievement is stored.
7. Procrastination is
the art of keeping up
8. Procrastination is the
thief of time
9. Never put off till
tomorrow what you
can do the day after
tomorrow just as well
10. Who Procrastinates?
Not everyone is a procrastinator
11. Why do People Procrastinate?
• Feeling inadequate •
• Undeveloped study •
• Aversion to discomfort
Fear of success/failure
12. Procrastination involves a voluntary, irrational,
delay despite the expectation of a potential
13. Psychologists define procrastination as...
The gap between intention and action
14. This is an example of Self-Regulation Failure
Short-Term Mood Repair
“Giving in to Feel Good”
15. Personality (me)
Nature of our goals and
intentions (the task)
Cognitions and beliefs
(the way I think)
Self-control and willpower
(lack of willpower)
“I don’t know
where to start”
“I just don’t
want to do it”
“It will never be
(Fear of Failure)
17. Flavours of Procrastination
Arousal Avoiders Decisional
18. Types of Procrastinators
19. “It’s not fun”
“It’s too hard”
Dreading the displeasure of doing the task
Lack of Meaning lack of enjoyment,
fun, pleasure, passion, self-identity
Lack of Structure lack of autonomy,
control, initiation, uncertainty
21. Lack of Willpower
Willpower is like a muscle...
the more we exercise it, the
stronger it gets!
It is also a limited resource!
22. The Way We Think
1. Irrational Beliefs
a. “I’m not smart enough to do this”
b. “Studying won’t help”
a. “I’ll feel more like doing it
b. “There’s plenty of time, it can wait
23. Effects of Procrastination
Procrastination is more than the cost of a few
“all nighters” in the dorms of universities
b. emotional and mental well-being
c. physical health
24. So if procrastination occurs
because of the way we think…
To beat it, we need to THINK
about how we THINK.
25. Recognizing Procrastination
1. Admit that you WILL procrastinate!
1. Identify the cost of procrastinating
or the benefits of completing the
task on time
1. Forgive yourself!
26. 3 Steps to Managing Procrastination
27. 1. Plan and Set Goals
Plan the process
Plan for distractions
Plan for failure
28. Intention to Action
“When X occurs, I will do Y, resulting in Z”
X= Social cue
Y= The task
29. 2. Create Obstacles
“If you find a path with no
obstacles, it probably
doesn’t lead anywhere”
- Frank a. Clark
30. 2. Create Obstacles
- Multi-tasking is a myth!
- Choose a designated workspace that
you feel motivated in
- Bring only the tools you need for the
- Use internet blocking apps such as antisocial
- Leave post-it note reminders on your
most common forms of procrastination
31. Once concentration has been broken, it takes
at least 15 minutes to get back into the “work”
state of mind
32. Minutes Turn into Hours
33. Accountability Chart
34. Realistically evaluate your work by
tracking your progress, hour by hour
35. Record your Procrastination
36. 3. Just Get Started!
How do you eat an elephant?
37. ....One bite at a time!
38. 3. Just Get Started!
Divide the task into bite-sized chunks
Divide the task into 5, 15, or 30 minute portions
39. Pomodoro Technique
Choose a task to work on
Set a timer for 25 minutes
Work on the task until the timer goes off
Take a 5 minute break
Reset the timer and repeat
After 2 hours, give yourself a longer break
40. In Conclusion…
• Pychyl, t.a., and flett, g.l. (2012). procrastination and selfregulatory failure: An introduction to the special issue. journal of
rational-emotive and cognitive-behavior therapy. DOI: