Overcoming Procrastination

The big P

Who procrastinates90% of college students procrastinate25% are chronic procrastinators

What is procrastination?Avoidance of a taskThis task is important!!

Theres a circular effect Avoidance = guilt/ stress/anxietyGuilt/stress/anxiety = more avoidance

What are effects of big P?Feelings of -StressGuiltDepressionInadequacySelf-doubtInterferes withPersonal successAcademic Success

Physical effects IllnessHeadachesStomach aches etc.

RationalizationsA defensive mechanism by which your true motivation is concealed by explaining your actions and feelings in a way that is not threatening

This job is easier when Im in the mood and Im not in the mood.

Rationalizations (Contd)If I wait until the last minute, I wont spend so much time.

I do my best work when Im under pressure.

The other big P PerfectionismYou must be the bestYou must get an AIts not good enoughI havent read everythingWhat will others think?

SolutionsDont confuse the task and your personal worthStart early Do the best you can NOWReview and reviseAlways turn SOMETHING inSelf- reassurancePraise yourselfSome mistakes are okay

Fear of FailureOr fear of SuccessFailure is not getting an AImagine disasterImagine pressure to always get an AJudging yourself harshly

SolutionsReframe failure What did I learn?Make a plan for next time Move onImagine success What did I do well? How did I feel?Compete only with yourselfVisit the professor What can I do differently

Its Boring!Feelings of ambivalenceLack of involvementIs it important/necessary?Is it something I want?

SolutionsFocus on priorities and goals Why am I doing this? What do I want?Apply material to yourselfGet involved work with othersChallenge yourselfJust start it Find optimal level of difficulty

Fear and AnxietyFeeling of being overwhelmedSpend your time worrying

SolutionsBreak it into small piecesUse a worry padJust do one thing at a timeUse time management schedules

Difficulty concentratingDaydreamingDistractionsPhysical stuff

SolutionsControl your environmentUse the 5 minute rulePrereadReview lecture notesCheckmark technique

Personal ProblemsFinancesRelationshipsIllnessDepression

SolutionsUse campus resourcesCenter on Career CounselingPsychological ServicesCDFS budgetingAcademic AdviserTalk to a friend, parent, professorBudget your money

Poor Time ManagementLittle control over timeDont know where your time is spentLack of schedulesOverinvolvedDont know what your priorities are

SolutionsKeep a log of how youre spending your time now.Summarize your time by categories sleep eat TV video games friends class studyMake a weekly scheduleUse a daily priority listPut tests etc on monthly calendar

Benefits of overcoming PPeace of mindSense of control Feeling of strength and purposeMove forward toward accomplishing personal goals

Time Management ResourceCome to Academic Success Center in BRNG 3268. Meet with an instructor or pick up handouts on time managementGo to our web page at www.purdue.edu/asc for schedules, handouts etc.Do a search on the web under time management or procrastination

Kathy KrollDirector, Academic Success CenterMarch, 2004