2.
Procrastination is the tendency to avoid or
delay acting upon a task or activity under
one’s immediate control. Procrastinators
persistently postpone and avoid or
undertaking completing a task or making
a decision.
4.
Procrastination comes from the
Latin pro, meaning “forward, forth, or
in favor of, ” and crastinus, meaning
“of tomorrow”
5.
Are you a consistent
procrastinator?
The primary manifestations of self-handicapping through
procrastination include excessive sleeping, playing computer
games, watching TV, checking your Facebook status, shopping
online, social activities and disruptions, alcohol and other drug
use, environmental handicaps, music, noise distraction and
having a cluttered and disorganised living space.
7.
Why Do We Procrastinate?
We all procrastinate at some time or another, and researchers
suggest that the problem can be particularly pronounced among
students. An estimated 25 to 75 percent of college students
procrastinate on academic work. One 2007 study found that a
whopping 80 percent to 95 percent of college students
procrastinated on a regular basis, particularly when it came to
completing assignments and coursework. A 1997 survey found
that procrastination was one of the top reasons why
Ph.D. candidates failed to complete their dissertations.
9.
Fear of Failure
Perfectionism
Fear of success
Low self-esteem
Peter Pan syndrome
Hoping someone else will do it
Causes – Personality - Psychological
11.
Lack of skill
Decision making
No deadline
Overwhelmed
Wrong temperament
Too little to do
Authority resistance
Causes -Social- Situational
13.
It's not just students who fall into the "I'll do it later" trap.
According to Joseph Ferrari, a professor of psychology at
DePaul University in Chicago and author of Still
Procrastinating, around 20 percent of U.S. adults are chronic
procrastinators. These people don't just procrastinate
occasionally; it's a major part of their lifestyle. They pay
their bills late, don't start work on big projects until the night
before the deadline, delay holiday shopping until
Christmas Eve, and even file their income tax returns late.
The Negative Impact of Procrastination
14. Unfortunately, this procrastination can have a serious impact
on a number of life areas, including a person's mental health. In
a 2007 study, researchers found that at the beginning of the
semester, students who were procrastinators reported less
illness and lower stress levels than non procrastinators.
This changed dramatically by the end of the term, when
procrastinators reported higher levels of stress and illness.
15.
Not only can procrastination have a negative impact
on your health; it can also harm your social
relationships. By putting things off, you are placing a
burden on the people around you. If you habitually
turn in projects late or dawdle until the last minute,
the people who depend on you such as your friends,
family, co-workers, and fellow students can become
resentful.
16.
"I'm more productive when I work under pressure,
so I'm postponing all my work until the pressure
builds up and then I’ll get it done easily.”
"I don't know how to do this problem, so I'm
waiting until I know how before I do it."
"This task isn't getting done because I really don't
want to do it. And that's the honest truth"
"Relax. The world isn't going to come to an end if
this doesn't get done."
Common Rationalizations
17.
"If I wait until the last minute, I won't spend so much
time on it."
"If I do this work right now, I'll miss out on a once-
in-a-lifetime social event."
"Circumstances beyond my control prevented me
from doing so."
"I've worked on this for so long that I have no
interest or energy for it.“
“I waited until the last moment before and it worked
out okay, so why not this time?”
"This job is easier to do when I'm in the mood, and
I'm simply not in the mood right now."
18.
Procrastination Leads To
Wasted Time
Missed Opportunities
Poor Performance
Self-Deprecation
Increased Stress
20. Do unpleasant tasks first
Set a starting time
Assign a time slot for work on a task
Develop a daily priority list
Guard against diversions
Always have your organizer with you
Use an occasional time log
Time Management
21.
o Do unpleasant tasks in small pieces
o Arrange the environment
o Find a leading task
o Take action
o Keep records of successful work or
projects
o Commit with friends to do a project
o Turn difficult tasks into games
Task Management
22.
Admit procrastination
Be good to yourself by removing the anxiety of
procrastination
Don’t use fatigue or illness as an escape
Live for the present
Give self rewards
Refrain from self punishment
Appreciate the intermediate steps/accomplishments
Occasionally procrastinate with a clear conscience
Mind Management
23.
Practice What You've Learned
Think of one thing you are currently procrastinating in, and write it on the
line below. It might be personal, school or work-related.
Now write all the reasons for your delay. This may take five or ten minutes
because some of them are really hidden from you. These reasons are the
controlling influences. Write down as many as possible.
In the "Arguments Against Delay" column, argue against all the reasons for
delay in a convincing manner. If you can argue against them successfully,
you will be able to start the task.
I'm delaying on ________ because
Reasons for Delay Arguments Against Delay
1._______________ _______________
2._______________ _______________
3._______________ _______________
4._______________ _______________
24.
Some Tools That Will Help
Make the tasks look small and easy in your mind. ("I've written
lots of excellent papers; this is just one more paper.")
Do only a small part of the task each time. ("I'll just check out
the books tonight. Later on, I'll glance through them.")
Five-minute plan: Work on something for just five minutes. At
the end of five minutes, switch to something else if you want.
Chances are, you'll get involved enough to keep going.
Advertise your plans to accomplish something, and let peer
pressure push you forward. ("I told everyone that I was going
to finish this tonight.")
25.
Use a good friend as a positive role model. If you have
trouble concentrating, study in the presence of
someone who doesn't.
Modify your environment - if you can't study at home,
find a place where you can study; or, change your
study situation at home.
Plan tomorrow and establish priorities - some students
find that simply writing down reasonable starting and
stopping times help them get going.
Expect some backsliding. Don't expect to be perfect
even when you're trying to get rid of perfectionism! So
occasionally, your plans will not work. Accept
setbacks and start again.
26.
Finally
Now that you understand how procrastination works,
and how you can greatly reduce its influence in your
life, you'll experience more freedom and greater
personal self-satisfaction. Keep working on it. You may
still procrastinate, but now you'll be able to resolve the
situation much more quickly which in turn will enhance
your feelings of self-confidence. When you do succeed,
take time to savor the moment so you will remember
how good it feels. This will help the next time you need
encouragement.
