DEALING WITH PROCRASTINATION Joyce Osland San Jose State University

REASON FOR ACADEMIC PROCRASTINATION Cognitive distortion

PLAN YOUR WEEK Make a weekly appointment with yourself to plan your coming week and schedule important activities and tasks. Make a weekly appointment with yourself to plan your coming week and schedule important activities and tasks. Distinguish between urgent (time-sensitive) and non-urgent but important activities in your plan.

SET PRIORITIES Not: I Don't know where to begin so I can't begin at all. Not: I have to do EVERYTHING! Nothing else will do. Instead: The most important step is to pick one project to focus on.

Break The Task Down Into Little Pieces Not: There's so much to do and it's so complicated. I'm overwhelmed by my English term paper. Not: There's so much to do and it's so complicated. I'm overwhelmed by my English term paper. Instead: I don't have to do the whole project at once. There are separate small steps I can take one at a time to begin researching and drafting my paper. Instead: I don't have to do the whole project at once. There are separate small steps I can take one at a time to begin researching and drafting my paper.

Set Up Small, Specific Goals. Not: I have to write my thesis within two months. Instead: If I write 2 pages per day, Monday-Friday, I can finish a 1st draft in 1 month. I'll have a revised final draft in 2 months.

Do the worst job first thing in the morning so it’s out of the way and not hanging over your head.

Take One Small Step At At Time Not: It's too much. I'll never get it all done Instead:What is the one next step on my list? I'll concentrate on that step for right now

Reward Yourself Right Away When You Accomplish A Small Goal Not: I can't take any time out until I'm completely finished. Instead: I spent an hour working. Now I'll call a friend.

Use A Time Schedule Not: I must devote the whole week to this project Instead: I can use these times this week to work on my project: Monday 7-8; Tuesday 7-9; Saturday 10-12;

BUDGET YOUR TIME Each project expands to the time allotted to it, so set a limit for yourself: I am going to return all my phone calls in an hour. I will file papers for 30 minutes. I will spend 15 minutes picking up around the house. Set a timer.

Don’t Underestimate Time Not: Sorting through these papers and reorganizing my file cabinet will be a snap. It won't take me more than an hour, so I can do it any time. Instead: Sorting papers always takes longer than I expect, so I'll start tonight. I'll spend 1 hour filing 1 stack of papers

Optimize Your Chances For Success Not: I'll do my writing this weekend at home. Instead: I'll write during the week in a library. (Choose whatever conditions are optimal for you to get work done.)

Delegate, If Possible Not: I am the only person in the world who can do this right. Instead: I don't have to do this all my myself. I can ask someone else to do part of the job and still feel a sense of accomplishment.

Just Get Started Not: I can't write this speech until inspiration hits. Instead: I'll write what first comes to mind, then improve it later.

Look At What You Have Accomplished Not: I have hardly made a dent in all there is to do. Instead: I have reviewed my lecture notes and read 3 chapters. That won't guarantee me an "A", but it's more than I did yesterday.

Be Realistic! Not: I should be able to work part-time, go to school, be president of the Spanish Club, spend more time with friends, play tennis 2 hours a day, with no trouble at all. Instead: I have limits. I can take on fewer responsibilities and still like myself.

Trim the F.A.T. When papers come into your office or home, give yourself these three choices: File, Act, Toss. (Note that "I'll just put it here for now" is not one of the choices.)

Reduce Clutter Relieve yourself of the stress caused by all of the clutter in your home and office by setting up some systems to manage the paper in your life. A good filing system and a tickler file system are essential elements. For instructions on setting up an effective tickler system, visit Relieve yourself of the stress caused by all of the clutter in your home and office by setting up some systems to manage the paper in your life. A good filing system and a tickler file system are essential elements. For instructions on setting up an effective tickler system, visit