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Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
Procrastination Powerpoint2
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Procrastination Powerpoint2

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Residence Life Conference 2014 - Presentation by Hilary Finch

Residence Life Conference 2014 - Presentation by Hilary Finch

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  • 1. PROCRASTINATION By Hilary Finch
  • 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. - Unknown
  • 7. Procrastination is the art of keeping up with yesterday Don Marquis
  • 8. Procrastination is the thief of time Edward Young
  • 9. Never put off till tomorrow what you can do the day after tomorrow just as well Mark Twain
  • 10. Who Procrastinates? Everyone procrastinates BUT Not everyone is a procrastinator
  • 11. Why do People Procrastinate? • Perfectionism • • Feeling inadequate • • Undeveloped study • skills • • Aversion to discomfort • Resentment Being overextended Lifestyle issues Fear of success/failure Overwhelming Negative emotional states
  • 12. Procrastination involves a voluntary, irrational, delay despite the expectation of a potential negative outcome. (Mohsen Haghbin)
  • 13. Psychologists define procrastination as... The gap between intention and action
  • 14. This is an example of Self-Regulation Failure a.k.a. Short-Term Mood Repair “Giving in to Feel Good”
  • 15. Personality (me) Nature of our goals and intentions (the task) Self-Regulation Failure Cognitions and beliefs (the way I think) Self-control and willpower (lack of willpower)
  • 16. Personality “I don’t know where to start” “I just don’t want to do it” Conscientiousness Impulsivity (Resistance) “It will never be good enough” (Fear of Failure) Perfectionism
  • 17. Flavours of Procrastination Arousal Avoiders Decisional
  • 18. Types of Procrastinators
  • 19. “It’s not fun” THE TASK “It’s too hard” Task Aversiveness= Dreading the displeasure of doing the task 1. Lack of Meaning  lack of enjoyment, fun, pleasure, passion, self-identity 1. Lack of Structure  lack of autonomy, control, initiation, uncertainty
  • 20. PERSONAL PROJECTS ANALYSIS
  • 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” 2. Self-Deception a. “I’ll feel more like doing it tomorrow” 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 a. performance b. emotional and mental well-being c. physical health d. relationships
  • 24. So if procrastination occurs because of the way we think… To beat it, we need to THINK about how we THINK. “Metacognition”
  • 25. Recognizing Procrastination 1. Admit that you WILL procrastinate! (it’s inevitable) 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 goals Plan time Plan resources Plan the process Plan for distractions Plan for failure
  • 28. Intention to Action Implementation Intentions: “When X occurs, I will do Y, resulting in Z” X= Social cue Y= The task Z= Result
  • 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 task - 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 Intro Conclusion Research Discussion 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…
  • 41. Resources • 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: 10.1007/s10942-012-0149-5 • http://www.brianrlittle.com/topics/research/personal-projectsanalysis/ • http://www.counselling.cam.ac.uk/selfhelp/leaflets/procrastina tion • http://www.mentalhealth.ualberta.ca/en/~/media/mentalheal th/docs/hintsprocrastination2012.pdf • www.procrastination.ca • http://httpserver.carleton.ca/~tpychyl/PYCHYL%20procrastination%20pres entation%20march%2019%202012.pdf • http://www.watchwellcast.com/

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