University of Louisville Disability Resource Center

 Sports Watch  Having a sports watch that beeps or vibrates at a certain interval (i.e. every hour) may help you better gage how long it takes you to do a task and what time it is, without having to remember to refer to your watch.  Timer  If you say you are only going to do something for a specific length of time, try setting a timer for that length of time. The timer will notify you when it is time to stop.

 PDAs & Smart Phones  They have the capability to alert you of the passing of time like a watch, through beeping or vibrations.  They allow you to enter in appointments so you have your schedule with you wherever you go.  They let you set alarms, so that if you have to do something at a particular time, it will alert you when that time arrives.

 Plan time for things like eating, doing laundry, homework, and studying.  Keep a calendar with important upcoming events and due dates in a place where you will see it.  Have a planner and review it regularly so you know what is coming up.  Know when to ask others for help.

 Don’t get overwhelmed by all the papers you receive in class – organize them into binders and bins so you can find them when you need them.  Try to go to bed and get up at approximately the same time everyday to keep yourself well-rested and on a schedule.  Make the college workload easier on yourself by breaking big tasks into smaller, more manageable tasks. Totally ADD: Video chunking/ Totally ADD Totally ADD Video

 Procrastination is the tendency to put off things that one feels he or she has to do or should do.  It can be difficult to stop procrastinating once it has become a habit, but it can be done!

 Log all of the things you procrastinate for a week.  Are there trends?  Examine the self-talk you are using to put things off.  What things go through your mind when you are making the decision to put something off? ▪ Examples: ▪ “I don’t want to do this.” ▪ “This is boring.” ▪ “I would rather do something else.”

 Purposefully change any negative self-talk into positive self-talk.  Instead of thinking negative thoughts about the task you want to avoid, think positively! ▪ Examples: ▪ “I am going to do this for just an hour, then do something fun.” ▪ “Maybe I will enjoy this.” ▪ “I will feel better with this is finished.”  Break daunting tasks into smaller, more manageable tasks.

 It’s OK to start with the easy part.  You’re still working toward your goal!  If you can work with someone else, having them depend on you may help you be more accountable for getting things done in a timely fashion.  No one wants to be the group “slacker”, which may provide you with more motivation to get things done on time.

 Make a commitment to someone else or set a deadline for yourself to get tasks done by a particular time or date.  Work in an environment that is not distracting.  If there is nothing else to do but the task you are trying to accomplish, you have no choice but to do it.  Reward yourself when you finish a task.

 Think about how the outcome of this task relates to your goals.  Example: Finishing a paper gets you one step closer to finishing your course or degree.  Talk to a counselor about why you procrastinate.  Is it a symptom of a bigger issue?

 Avoid self-criticism and self-anger.  Becoming frustrated and critical of yourself does not improve your ability to get things done.  Stay positive! Procrastination “I’ll do it later.” Self-Criticism “I screwed up and waited too long!” Low Self-Esteem “I can’t do it.” Discouragement “I give up.”

 ADHD College Survival Guide ADHD College Survival Guide  High Tech and Low Tech Solutions High Tech and Low Tech Solutions  Totally ADD Totally ADD  University of Central Florida. Beating procrastination. Retrieved from ning_skills/time_management/Beating_Procr astination.pdf