Procrastination Powerpoint2


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Residence Life Conference 2014 - Presentation by Hilary Finch

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Procrastination Powerpoint2

  1. 1. PROCRASTINATION By Hilary Finch
  2. 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
  4. 4. Procrastination: The Musical
  5. 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. 6. Tomorrow (noun) A mystical land where 98% of all human productivity, motivation, and achievement is stored. - Unknown
  7. 7. Procrastination is the art of keeping up with yesterday Don Marquis
  8. 8. Procrastination is the thief of time Edward Young
  9. 9. Never put off till tomorrow what you can do the day after tomorrow just as well Mark Twain
  10. 10. Who Procrastinates? Everyone procrastinates BUT Not everyone is a procrastinator
  11. 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. 12. Procrastination involves a voluntary, irrational, delay despite the expectation of a potential negative outcome. (Mohsen Haghbin)
  13. 13. Psychologists define procrastination as... The gap between intention and action
  14. 14. This is an example of Self-Regulation Failure a.k.a. Short-Term Mood Repair “Giving in to Feel Good”
  15. 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. 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. 17. Flavours of Procrastination Arousal Avoiders Decisional
  18. 18. Types of Procrastinators
  19. 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
  21. 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. 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. 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. 24. So if procrastination occurs because of the way we think… To beat it, we need to THINK about how we THINK. “Metacognition”
  25. 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. 26. 3 Steps to Managing Procrastination
  27. 27. 1. Plan and Set Goals Plan goals Plan time Plan resources Plan the process Plan for distractions Plan for failure
  28. 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. 29. 2. Create Obstacles “If you find a path with no obstacles, it probably doesn’t lead anywhere” - Frank a. Clark
  30. 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. 31. Once concentration has been broken, it takes at least 15 minutes to get back into the “work” state of mind
  32. 32. Minutes Turn into Hours
  33. 33. Accountability Chart
  34. 34. Realistically evaluate your work by tracking your progress, hour by hour
  35. 35. Record your Procrastination
  36. 36. 3. Just Get Started! How do you eat an elephant?
  37. 37. ....One bite at a time!
  38. 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. 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. 40. In Conclusion…
  41. 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 • • tion • th/docs/hintsprocrastination2012.pdf • • entation%20march%2019%202012.pdf •