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  1. Procrastination How to Beat the Clock!

  2. Introduction • William Knaus, a psychologist, estimated that 90% of all college students procrastinate. • Of these students, 25% are chronic procrastinators and they are usually the ones who end up dropping out of college.

  3. What is Procrastination? • Procrastination is the avoidance of doing a task which needs to be accomplished. • This can lead to feelings of guilt, inadequacy, depression and self-doubt. • It has a high potential for painful consequences and interferes with the academic and personal success of students.

  4. Two Types of Procrastinators

  5. 2 Types of Procrastinators • The Relaxed Type • Much more common among college students • Often feels negatively toward work and blows it off by playing • Neglects school work but not socializing • Easily frustrated and self-indulgent • Base work ethic on feelings

  6. 2 Types of Procrastinators • The Tense-Afraid Type • Feels overwhelmed by pressures • Underlying fears are of failing, lacking ability, being imperfect and falling short of demands • Thinks that their worth is determined by what and how well they do things • Escapes pressures temporarily by trying to relax

  7. Understanding Why • Both types dislike the chores they are avoiding. • We create our own misery by telling ourselves the task is really awful or unfair, or by setting impossible goals.

  8. Common Diversions What do you use to distract yourself?

  9. Common Diversions • Action Cop-outs • Mental Excuses • Emotional Diversions

  10. Action Cop-Outs • Doing something that isn’t a priority • Once we are engrossed in the diversion, we block out the anxiety, anger or boredom associated with the work

  11. Mental Excuses • “I’ll do it tomorrow.” Rewarding yourself for tasks that have yet to be done. • “It’s impossible to get an ‘A’ so why try.” This takes the responsibility off yourself and therefore excuses you of working for your goals.

  12. Emotional Diversions • Drugs and alcohol, reading, listening to music, getting involved in friendships or relationships can serve as an escape form other important tasks. • Worry- a poor substitute for getting it done.

  13. Group Time!! Learn how to help yourself…

  14. Scenario 1 • It’s the beginning of the year and you have a research paper due in 2 months. You have no idea how to start or what your prof expects. • Identify your probable action cop-outs, mental excuses and emotional diversions for your type of procrastinator • Now that you know…how can you stop yourself? What is the first productive thing you could do?

  15. How to Help? • Talk about what you have to do in a positive way. • Think realistically about the future- what you do now will always affect tomorrow • Remember: you are in control of your own education and future. • Often the first step is the hardest

  16. Clarify Your Personal Goals • Articulate and write down your personal goals • Why are you here? • What do you want to accomplish during these 4 years? • Be specific (3.0 GPA, graduate with honors, play basketball for 4 years, apply for grad school). • Be sure that your actions and habits now will get you toward your goal • Basketball=2.0 GPA=Turning in today’s assignment=being in class today

  17. Manage Your Time Effectively • If you fail to plan, you plan to fail • Establish a regular time each day to work toward your goal • Break your goal up into little parts • Start small and gradually • Don’t be discouraged by setbacks

  18. Change Your Attitude • Avoid negative attitudes and beliefs about yourself and what you have to do • Replace them with positive ideas

  19. Change Your Attitude • Remind yourself of the emotional and physical consequences of procrastination • Don’t think of it as “all or nothing.” • Pretend that you are well organized. How would that affect the way you think and behave? • Fake it ‘til you make it!

  20. Change Your Behavior • Set up a contract with someone to keep you accountable. • Make a study appt. with a friend who has good study habits. • Use basic rewards and consequences • Do your assignments in order of worst to best

  21. Scenario 2 • You have a test in Bib. Lit. in one week. The test includes a map, 2 essays and 50 multiple choice questions. You failed the first test and must do better on the second to pass the class. • Identify some different action cop-outs, mental excuses and emotional diversions common to your type of procrastinator • Now that you know…how can you stop yourself? What is the first thing you could do to prevent procrastinating?

  22. Accept Yourself • Give yourself time to change • Expect and forgive backsliding • Give yourself credit for anything you do • Forgive yourself a lot

  23. Procrastinating I must…I have to I have to finish this assignment I have no time to play. I can’t succeed. Productive I’d like to… choose to When can I get started? It is important to play one hour. I have a better chance of succeeding if I... Change Procrastinating Thinking