Overcoming Procrastination

The big P

Who procrastinates
90% of college students procrastinate
25% are chronic procrastinators

What is procrastination?
Avoidance of a task
This task is important!!
Theres a circular effect
Avoidance = guilt/ stress/anxiety
Guilt/stress/anxiety = more avoidance

What are effects of big P?

Feelings of Stress
Guilt
Depression
Inadequacy
Self-doubt

Interferes with
Personal success
Academic Success
Physical effects
Illness
Headaches
Stomach aches etc.

Rationalizations
A 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 Perfectionism

You must be the best

You must get an A
Its not good enough
I havent read everything
What will others think?

Solutions
Dont confuse the task and your personal
worth
Start early Do the best you can NOW
Review and revise
Always turn SOMETHING in
Self- reassurance
Praise yourself
Some mistakes are okay

Fear of Failure
Or fear of Success
Failure is not getting an A
Imagine disaster
Imagine pressure to always get an A
Judging yourself harshly

Solutions
Reframe failure What did I learn?
Make a plan for next time Move on
Imagine success What did I do well?
How did I feel?
Compete only with yourself
Visit the professor What can I do
differently

Its Boring!

Feelings of ambivalence
Lack of involvement
Is it important/necessary?
Is it something I want?

Solutions
Focus on priorities and goals Why am I
doing this? What do I want?
Apply material to yourself
Get involved work with others
Challenge yourself
Just start it
Find optimal level of difficulty

Fear and Anxiety

Feeling of being overwhelmed
Spend your time worrying

Solutions

Break it into small pieces

Use a worry pad
Just do one thing at a time
Use time management schedules

Difficulty concentrating
Daydreaming
Distractions
Physical stuff

Solutions

Control your environment

Use the 5 minute rule
Preread
Review lecture notes
Checkmark technique

Personal Problems

Finances
Relationships
Illness
Depression

Solutions
Use campus resources
Center on Career Counseling
Psychological Services
CDFS budgeting
Academic Adviser

Talk to a friend, parent, professor

Budget your money

Poor Time Management

Little control over time

Dont know where your time is spent
Lack of schedules
Overinvolved
Dont know what your priorities are

Solutions
Keep a log of how youre spending your
time now.
Summarize your time by categories
sleep eat TV video games friends
class study
Make a weekly schedule
Use a daily priority list
Put tests etc on monthly calendar

Benefits of overcoming P

Peace of mind
Sense of control
Feeling of strength and purpose
Move forward toward accomplishing
personal goals

Time Management Resource

Come to Academic Success Center in
BRNG 3268. Meet with an instructor or
pick up handouts on time management
Go 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 Kroll
Director,
Academic Success Center
March, 2004