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1、Overcoming Procrastination,Eric Rosenthal,Ph.D.Director,Academic Advising and Counseling,Workshop Overview,Introduction and rationaleCauses of procrastinationCures for procrastinationCognitive-behavioral solutionsProcrastinator phrasesProcrastinator logProcrastinator contractTime management tips,Int
2、roduction,Procrastination afflicts millions of people and almost always has negative effects on productivity and sense of well-being.Although everyone procrastinates in his/her own way,it can best be defined as delaying required or desired tasks by choosing other activities.,Why Overcome Procrastina
3、tion?,Putting things off to the last minute almost always reduces your ability to perform at your best.Procrastinators often never perform the required or desired task(they wait until it is too late).,Why Overcome Procrastination?,Procrastination leads to stress and/or decreased sense of well-being
4、and/or self-esteem.Last-minute pressure produces stress.Daily delaying of required or desired tasks leads to chronic worry.Knowing that the task still needs to be done may make it harder to enjoy the present.Knowing that you are letting yourself down can impair self-esteem.,Causes of Procrastination
5、,Although everyone procrastinates for unique reasons or combinations of reasons,the most common causes are:Rebellion:I dont want to do it!I dont have to do it!You cant make me do it!I wont do it!Fear of Failure:I dont have confidence in my ability,and Id rather believe“I didnt study enough”than“Im n
6、ot smart enough.”,Causes of Procrastination,Lack of enjoyment:I dont like this class,this book,these problems,this paper.So I turn to more enjoyable,immediate activities such as T.V.,the internet,talking on the phone.Fear of success:If I do well,peoples expectations of me will grow and I wont be abl
7、e to live up to them!Lack of motivation:You may not have enough natural incentive to spur you to action.,Cures for Procrastination,Replace“shoulds”and“fears”with“wants”and“needs”Ask yourself why you are planning to accomplish something.If its based on what others expect or fear of negative consequen
8、ces,you may not be very motivated.If its based on what you truly want or need,youre likely to be more motivated.Be careful to avoid sabotaging your own wants/needs just because others also think you“should”accomplish something its more important to take care of yourself than to spite others.,Cures f
9、or Procrastination,Getting a bite sized mentality:When confronted with 150 pages to read or 50 problems to solve,I feel overwhelmed.However,if I decide to study for 20 minutes or read 30 pages I can do that.I can endure for that amount of time.Maybe Ill even continue onmaybe NOT.The most significant
10、 barrier in procrastination is getting started.Set up a reward-punishment system:If I read for twenty minutes I get to call John if I dont I need to do the dishes.These rewards and punishments only matter if I consistently implement them.,Cures for Procrastination,Study in a place reserved for study
11、 ONLY:Joan always promised herself shed study in her room after she ate.However there were always too many distractions and she rarely studied in her room.When she went to her favorite place in the library,she was always more successful.Become a groupie:When possible study with a group of dedicated
12、students.Others can be an inspiration to keep up and learn and support your efforts.,Cures for Procrastination,Seek a counselors help:Academic Advising and Counseling CenterI-117 847-925-6393Center for Multicultural LearningD-142 847-925-6522Career CenterA-347 847-925-6220Health and Psychological Se
13、rvicesA-364 847-925-6268Use online resourcesStudent Counseling Virtual Pamphlet Collectionhttp:/ub-counseling.buffalo.edu/vpc.html,Cognitive Behavioral Solutions,These are derived from a theoretical model from the field of psychologyBasic idea thoughts/beliefs cause feelings and actionsSituations do
14、nt cause feelings and actions our interpretations of them cause feelings and actions,Cognitive Behavioral Solutions,Example:Situation=parent tells you to do your homework,Cognitive Behavioral Solutions,To change procrastinator behavior,we must change the thoughts/beliefs that cause it.First step:ide
15、ntify the thoughts/beliefs.This is easier if we know what to look for,Procrastinator Phrases,Phrases we use reflect our underlying thoughts.The following are typical of people who procrastinate:I should I probably will I think I could I shouldntI hope to Im going to try to I have to Pretty soon Ill
16、Its so hard to I had better I wish I could I need to If I dont Maybe I will If only I could,Anti-Procrastination Phrases,The following are more typical of people who do not procrastinate:I will because I want to.I will definitely I am confident I canI will start at X oclock and continue untilAfter I
17、 I will reward myself with,Procrastinator Log,Now that youre aware of types of thoughts that lead to procrastination,we suggest that you keep a log for at least 2 weeks.The steps:Whenever you are aware that you are procrastinating,write down:The task you had intended to accomplish(e.g.,read 20 pages
18、 of History text),Procrastinator Log,The steps(contd):Whenever you are aware that you are procrastinating,write down:What you have been thinking/saying immediately before you began to procrastinateYour current behavior(e.g.,watching Oprah)Your current feelings(e.g.,guilty),Procrastinator Log,The log
19、 will allow you to see patterns.Once you are aware of these,you will be more able to apply appropriate“cures,”such as:Change procrastinator phrases to anti-procrastination phrases.Add positive reinforcement to provide incentive.Break a large project into manageable tasks.,Procrastinator Log,Once you
20、 make some positive changes,continue to keep a log to see patterns of improvement.Based on what you see,fine-tune your plan as needed.Using this approach,you will likely reduce procrastination and feel more in control of your own behavior.,Procrastinator Contract,For large projects such as a term pa
21、per,it often helps to create a specific plan.Breaking it down into specific,smaller tasks is helpful.Building in rewards for short-term accomplishments increases motivation.The following format is suggested,Procrastinator Contract,I am going to Because(Source of Motivation)Requirements needed to com
22、plete this activity:I will start this project on(date)at(time)I will continue this project on(dates)at(times)I will complete this activity by(date)When completed I will reward myself by If I dont complete the activity,I will punish myself by Signed:_Witness:_Completed:(date)_,Time Management Tips,No
23、w that youve learned strategies specific to overcoming procrastination,try these general time management strategies.They often help prevent procrastination,Time Management Tips,Step-by-Step Game Plan1st step=assessment of current patterns.Record activities for last 2 weeks on calendar grid.Include c
24、lasses,job,meals,sleep,showers,studying,exercise,socializing,TV,etc.2nd step=use“ABC”priority system:rank items as“A”(high value items that must get done),“B”(important but not essential items),or“C”(items that are of low value and can be easily discarded).3rd step=design balanced schedule,including
25、 reinforcement system(rewards for daily accomplishments).Eliminate“B”and“C”items as necessary.4th step=try out schedule for 2 weeks.5th step=fine-tune schedule/reinforcements as needed.,Time Management Tips,Rationale for Scheduling1.Increases efficiency,so actually provides more time for fun/flexibi
26、lity.2.Gives you a better sense of control and balance,so stress and depression are less likely.3.Allows for self-pats on the back(positive reinforcement).4.Less chance of forgettingso less worry and allows enjoyment of recreation.,Time Management Tips,General GuidelinesTry to study when you are mos
27、t psychologically alert(this is between 8am to 4pm for most people).When you have a free period of 3 or 4 hours,break it up by studying 3 or 4 different subjects.If possible,study your least favorite subjects first,followed by your favorite subjects(this makes use of the“Premack Principle”less desir
28、ed activities are more likely to occur if followed by more highly desired activities).,Time Management Tips,General Guidelines(contd)A good general strategy is to reward yourself for each 50 minutes of study with a 10-minute break,during which you may choose to relax,exercise,call a friend,or just“v
29、eg.”Leave some free time each day and call it“flexible time”.This is time you can use to take care of emergencies or unexpected catch-up work.If these do not occur,it can be used for pleasure!,Time Management Tips,General Guidelines(contd)Be sure to plan a good balance of activities,including time f
30、or recreation,exercise,small study breaks,eating,and adequate sleep.When planning your schedule,use your prior experience to estimate the amount of studying you will need to get the grades you desire.While you study,observe and write down your behaviors,their consequences,and the environments you ar
31、e in.This will help you become aware of the factors that facilitate and interfere with your ability to study more efficiently.,Time Management Tips,General Guidelines(contd)It is important to be aware of whether you have“bitten off more than you can chew”when you planned your academic and work loads
32、.If you find yourself unable to find time for your“A”items despite eliminating most or all of your“B”and“C”items,you may need to consider dropping a class or working fewer hours.If you find that the reading is too plentiful,you may“share”the work with other trusted students.Each student is responsib
33、le for reading and summarizing/outlining a subset of the material.,Time Management Tips,General Guidelines(contd)When planning your schedule,be aware of the schedules/habits of others in your life(such as significant others or roommates)who may influence your ability to achieve your daily goals.It i
34、s often a good idea to plan a long-term project at the beginning of the semester and break it down into smaller weekly tasks.This allows you to“make a mountain into mole hills”and reduces end-of-semester stress(e.g.,Week 1:decide on topic;Week 2:do computer literature search;Week 3:find and photocop
35、y 10 articles;Week 4:read and highlight 5 articles,etc.).,Need more help?,Although the information in this workshop may be all you need,you may benefit from working one-on-one with a professional counselor.Feel free to call 847-925-6393 to set up an appointment.Please mention that you completed this online workshop.,Thank you!,Thank you for participating in this workshop!We wish you the best of success in overcoming procrastination and achieving your dreams!,
