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Overcoming ProcrastinationThis powerpoint is designed for students who need advice on managing procrastination. The format of the Workshop is different to this powerpoint.

Adam Sandelson and Chris Nancarrow

LSE Student Counselling Service

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Aims

Examine difficulties with procrastination

Identify a range of strategies to overcome it

Explore unhelpful negative thoughts and behaviours

Review sources of help

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Introduction

What is procrastination?

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What is procrastination?

Putting off a task which needs to be done

It can affect our study and writing We may disguise avoidance by being

very busy We may find things to do that are

interesting or even useful, but don't contribute towards the main goal

It may involve feelings of anxiety, stress, guilt, shame and depression

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Common issues time management inability to prioritise overload of tasks at a

specific time anxiety about the task not knowing what is

required feeling overwhelmed

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How do we procrastinate?

When did you last procrastinate?

What triggers it?

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Taking control of timeAsk yourself from time to time: How am I using my mental and

physical energy now? Is this good use of my time?

Identify priorities/commitments for the week ahead and write on blank sheet lectures/classes; leisure activities; paid work; time for self; adequate rest/sleep.

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Personal Timetable

Sun Mon Tues Weds Thurs Fri Sat

08:00

09:00

10:00

11:00

12:00

1:00pm

2:00

3:00

4:00

5:00

6:00

7:00

8:00

9:00

10:00

11:00

12:00

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Use personal timetabling to:

acknowledge what you have achieved save mental energy be purposeful and realistic meet deadlines and keep up with work have effective study time and

effective relaxation Enjoy yourself without guilt and worry

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Reviewing essay preparationDon’t

Ignore the essay title, plunge into reading, make copiousnotes, get overwhelmed with information and then startworrying about producing a coherent account.

Instead Give yourself time to think Brainstorm, research answers, and learn Through thinking and asking questions become more

selective in your choice of material Allow a structure to emerge, and be prepared to revise

it

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Writing Strategies Free yourself up Go for a walk; Talk it out loud Wait for a structure to arrive Bullet points, mind maps, scribble ideas Give yourself time to work it out – learning

and writing involve unconscious processes Imagine looking back at this task in 2 or 6

months time Work with others, use study groups, etc.

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The final stage of writing Budget about an hour for each sheet,

half of which will be allocated to the draft.

Don’t worry about being stylish. Clarity is much more important. Keep asking questions and finding

answers. Let go of the tortuous process of

putting the essay together like a jigsaw Use the essay to examine answers to

your own curiosity Remember - is it a book or an essay?

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Overcoming Procrastination

Use a daily schedule and weekly diary

Prioritise and set achievable targets

Revise targets Acknowledge progress Stay focussed Avoid avoidant

activities! Reward yourself

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Strategies to move forward Experiment with your standards for

success. Try for 80% or even 60% Focus on the process of doing an

activity not just the end result. Evaluate success in terms of what

you accomplished and whether you enjoyed the task.

Check your feelings. Monitor feelings of anxiety and depression. Don’t set up impossible expectations

Face your fears that may be behind your procrastination - What am I afraid of? What is the worst thing that could happen?"

Celebrate your mistakes

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Looking behind the time issue

What kind of internal pressure do I put myself when preparing to work…?

What negative thoughts get in the way of working?

Where do these come from?

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Procrastination Mini Questionnaire1. Describe the Internal Critic.

2. What does he or she say to you when you are under pressure? (list negative thoughts) Who’s voice is it?

3. What is the resulting self defeating behaviour (i.e. procrastination) and unhealthy emotion (i.e. anxiety, fear, panic etc)?Self Defeating Behaviour:

Unhealthy Negative Emotions:

4. What could an alternative be to the Internal Critic? (i.e. a less judgemental voice)

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Conclusions

Look after yourself (diet, sleep) Keep a supportive structure for

your daily life; have relaxation time

See writing as a time of discovery Recall past achievements Challenge negative thoughts Imagine looking back at the task

in 3 or 6 months time

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LSE Student Counselling Service Free and confidential Groups and Workshops programme

Self Esteem Group Stress Management Group Longer term groups for PhD and for MSc students

Website has information about the Service Stress management handout Relaxation tape MP3’s Links to self help resources Powerpoints from Workshops on perfectionism and

procrastination