1. OVERCOMING PROCRASTINATION IDEAS TO HELP YOU TO MOVE FORWARD

2. Introduction Procrastination can best be defined as delaying/postponing required or desired tasks by choosing other less important activities. Procrastination can best be defined as delaying/postponing required or desired tasks by choosing other less important activities. Procrastination is a common part of human behaviour and almost always has negative effects on productivity and well-being. Students are particularly susceptible! Procrastination is a common part of human behaviour and almost always has negative effects on productivity and well-being. Students are particularly susceptible!

3. SOURCES OF OFPROCRASTINATION

4. Unhelpful Rules and Assumptions Linked to Procrastination Needing to be in charge Pleasure seeking Fear of Failure or Disapproval Fear of Uncertainty Low Self-Confidence Depleted Energy

5. Why Tackle Procrastination? Last-minute pressure produces stress. Last-minute pressure produces stress. Daily delaying leads to chronic worry. Daily delaying leads to chronic worry. Knowing that a task still needs to be done makes it harder to enjoy the present. Knowing that a task still needs to be done makes it harder to enjoy the present. Knowing that you are letting yourself down can and probably will impair self-esteem. Knowing that you are letting yourself down can and probably will impair self-esteem.

6. Why Tackle Procrastination? Putting things off to the last minute almost always reduces your ability to perform at your best. 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). Procrastinators often never perform the required or desired task (they wait until it is too late).

7. Practical Strategies What do I need to do? Write a To Do list of tasks and goals you need to work on Write a To Do list of tasks and goals you need to work on Prioritise the list of tasks, numbering them from most important to least important Prioritise the list of tasks, numbering them from most important to least important Grade each task i.e. break the task into all the small steps that are involved in achieving it Grade each task i.e. break the task into all the small steps that are involved in achieving it Accurately estimate how much time each step of task or goal will take Accurately estimate how much time each step of task or goal will take

8. Practical Strategies When can I do it? Use a timetable to structure your week Use a timetable to structure your week Write out schedule or use organisational aids available on computer or mobile phone Write out schedule or use organisational aids available on computer or mobile phone Ideally post schedule in a place where you can see it regularly Ideally post schedule in a place where you can see it regularly

9. Practical Strategies How can I do it? Worst First Worst First Just 5 minutes Just 5 minutes Set time limits Set time limits Prime time Prime time Prime Place Prime Place Remember then do Remember then do Reminders Reminders Visualise Visualise Focus Focus Plan rewards Plan rewards

10. Action Planning 1. Being aware and non blaming 1. Being aware and non blaming 2. Adjust unhelpful thoughts 2. Adjust unhelpful thoughts 3. Practice tolerating discomfort 3. Practice tolerating discomfort 4. Dismiss procrastination excuses 4. Dismiss procrastination excuses 5. Drop any self criticism 5. Drop any self criticism

11. Expectations of Change Changing your procrastination habit will take time, persistence, practice and patience Changing your procrastination habit will take time, persistence, practice and patience No magic wand No magic wand Expect good days and bad days – this increases likelihood of keeping going when you reach a setback Expect good days and bad days – this increases likelihood of keeping going when you reach a setback

12. Supports Learn from people (e.g. family/friends) who don’t procrastinate as much as you Learn from people (e.g. family/friends) who don’t procrastinate as much as you Pairs work or team work Pairs work or team work Attend workshops in University Attend workshops in University