This document discusses procrastination and provides strategies to avoid it. It defines procrastination as postponing tasks instead of completing them immediately. The three main reasons for procrastination are stress, excessive overload, and inactivity. It then offers several strategies to combat procrastination, including breaking large tasks into smaller steps, starting with easier tasks, committing to work for 30 minutes to overcome initial hesitation, using to-do lists, and rewarding yourself for completing unpleasant tasks. The overall goal is to help the reader understand why they procrastinate and give them practical tips to avoid postponing tasks in the future.

1. Procrastination
I postpone certain
tasks constantly.
How can I avoid that?

2. Prokrastination
This chapter points out reasons why you
postpone working tasks and demonstrates
useful methods to avoid postponing.

3. Procrastination
Learning objectives
 To get to know the meaning of procrastination.
 To get to know reasons for procrastination.
 To get to know helpful strategies against postponing.

4. Procrastination
 What is the meaning of
procrastination?
 Reasons for procrastination
 Advices against procrastination

5. Procrastination
 What is the meaning of  You probably know this proverb:
procrastination? „Never put off till tomorrow
what you can do today“.
 Reasons for procrastination If that would be so easy than you
won‘t get in the situation that
 Advices against procrastination you postpone working tasks
instead of finish them
immediately.
 But why do you postpone tasks?
Go on to find out some answers.

6. Procrastination
Exercise: Which tasks do you
postpone the most?
 Do you postpone rather telephone
calls, administrative tasks or other
challenges?
 You find further instructions of this
exercise on the attached work sheet.

7. Procrastination
 What is the meaning of Three major reasons are...
procrastination?
...stress
 Reasons for procrastination ...excessive overload
...inactivity
 Advices against procrastination
Now we are going to deal with
those reasons.

8. Procrastination
 What is the meaning of Stress
procrastination?
 Procrastination is a common
 Reasons for procrastination strategy to control stress.
 A relaxing working world can help
 Advices against procrastination
you to reduce stress.

9. Procrastination
 What is the meaning of Excessive overload
procrastination?
 Sometimes you have more things to
do than you can actually complete.
 Reasons for procrastination
 Advices against procrastination
 This situation can lead to excessive
overload.
 Most likely you postpone things when
you need it the least.

10. Procrastination
 What is the meaning of Inactivity
procrastination?
 Often you postpone working tasks
 Reasons for procrastination because you are physically and/or
emotional exhausted.
 Advices against procrastination
 If you fall into that pattern you can
get stucked in it.
 The habit to postpone things can
lead to a downward spiral up to a
depression.

11. Procrastination
 What is the meaning of 1) Arrange tasks
procrastination?
How can I split tasks into
 Reasons for procrastination subtasks?
 Advices against procrastination

12. Procrastination
 What is the meaning of 1) Arrange tasks
procrastination?
How can I split tasks into
 Reasons for procrastination subtasks?
 Advices against procrastination Analyse complex, difficult or
lengthy tasks:
Which sub-steps are included?
When do you complete which
step?

13. Procrastination
 What is the meaning of 2) Start easy
procrastination?
First of all complete tasks
 Reasons for procrastination which are easy to work with.
 Advices against procrastination

14. Procrastination
 What is the meaning of 2) Start easy
procrastination?
First of all complete tasks
 Reasons for procrastination which are easy to work with.
 Advices against procrastination To start with easy and
comfortable tasks will help you
to get in your daily routines.
Afterwards you can start with
more challenging tasks!

15. Procrastination
 What is the meaning of 3) Overcome inhibition
procrastination?
Start to work on a task for
 Reasons for procrastination about half an hour and then
see what happens.
 Advices against procrastination

16. Procrastination
 What is the meaning of 3) Overcome inhibition
procrastination?
Start to work on a task for
 Reasons for procrastination about half an hour and then
see what happens.
 Advices against procrastination
To overcome the first hurdle
gives swing to reach even
more!

17. Procrastination
 What is the meaning of 4) Develop anticipation
procrastination?
After an exhausting and
 Reasons for procrastination challenging day of work be
satisfied proud of yourself.
 Advices against procrastination

18. Procrastination
 What is the meaning of 4) Develop anticipation
procrastination?
After an exhausting and
 Reasons for procrastination challenging day of work be
satisfied proud of yourself.
 Advices against procrastination
Imagine how pleased you are
after you have finished a task.

19. Procrastination
 What is the meaning of 5) Speak excuses out loud
procrastination?
Would you rather drink a
 Reasons for procrastination coffee with your colleagues
than to work on a challenging
 Advices against procrastination task sometimes?

20. Procrastination
 What is the meaning of 1) Speak excuses out loud
procrastination?
If you hear what your own
 Reasons for procrastination excuse is, you will be aware of
your excuse and its flimsy
 Advices against procrastination meaning. A look in the mirror
increases this effect.

21. Procrastination
 What is the meaning of 6) To-do-lists
procrastination?
What to you have to deal with
 Reasons for procrastination today and the next couple of
days?
 Advices against procrastination
To-d
o-list

22. Procrastination
 What is the meaning of 1) To-do-list
procrastination?
Write down all working tasks
 Reasons for procrastination you have to do and cross out
tasks you have completed.
 Advices against procrastination Differ from important and
urgent tasks and set priorities
afterwards!
Do you
remember the
ALPS und ABCD-
Method?

23. Procrastination
 What is the meaning of 7) Reward yourself
procrastination?
Reward yourself that you
 Reasons for procrastination completed challenging or
uncomfortable working tasks.
 Advices against procrastination
Ensure that you won‘t reward
yourself for things you left
undone!

24. Procrastination
 What is the meaning of 1) Reward yourself
procrastination?
 Reasons for procrastination Do sports, go to a cafe and
drink a tasty coffee, simply
 Advices against procrastination feel good!

25. Procrastination
I don’t reward
myself very often. I
will try to do that
every week for a Great, that will help
completed task. you to stay
motivated!

26. Procrastination
Exercise: Do an unpleasant task with
the help of the given strategies!
 You find further instructions of this
exercise on the attached work sheet.

27. Procrastination
In this chapter you
have learned a lot
about how to avoid
procrastination. Try
to realize those
advices the next
weeks!

28. Procrastination
Learning objectives
To get to know the meaning of procrastination.
To get to know reasons for procrastination.
 Stress
 Excessive overload
 Inactivity
To get to know helpful strategies against postponing.
 Arrange tasks
 Overcome inhibition
 Reward yourself