1. Managing Procrastination
Acadia Student Resource Centre

2. What is procrastination?
“The avoidance of doing a task which needs to be done”.
Consequences:
“procrastination not only affects a person’s work, but also commonly involves feelings such as guilt, inadequacy, self-disgust, stress and depression”.
(University Counselling Service, University of Cambridge)

3. Why do people procrastinate?
Poor time management
Inability to prioritise
Overload of tasks at a specific time
Anxiety about the task, so time is spent worrying rather than doing
Difficulty concentrating
Not knowing what is required
Never having learned how to work or sort out problems while at school or living at home
(University of Cambridge, Counselling Services)

4. Cont. Feeling overwhelmed by the task(s)
Concern about failing or not meeting your own standards
Fear of success and its possible consequences
Perfectionism, often associated with unrealistic standards
Negative feelings-e.g. “I’m stupid”, “nothing ever goes right for me”
All-or-nothing thinking, where one setback is seen as a total catastrophe
Being bored by the task
Avoidance of things which are disliked or difficult

5. Recognize the signs of procrastination Conduct an activity inventory
Limit distractions/Set realistic goals
Divide assigned tasks into manageable chunks
Try different proven strategies/Tech tools
Use the STOP method to interrupt procrastination
Reward task completion
Keep a progress journal
Formatively evaluate your performance

6. Proven strategies The-Next-Twenty Goal-Setting Method
Set specific goals you want to accomplish in the next 20 minutes
Evaluate your ability to accomplish your goals
Make note of all activities or behaviors that distract you from achieving your goals

7. The-Next-twenty goal setting method
Time
Task
6:00
9:40
1:20
5:00
6:20
10:00
1:40
5:20
6:40
10:20
2:00
5:40
7:00
10:40
2:20
7:20
11:00
2:40
7:40
11:20
3:00
8:00
11:40
3:20
8:20
12:00
3:40
8:40
12:20
4:00
9:00
12:40
4:20
9:20
1:00
4:40

8. Healthy Pre-Studying habits that can help you reduce procrastination
Flexibility
Always keep a copy of your plans with you
Get lots of sleep
Exercise or find other healthy ways of dealing with stress
Talk to a friend about the challenges you are facing
Another great resource on campus is the Acadia Student Resource/Counselling Centre
The counsellors can help you improve your overall emotional, psychological, and social health.
Also, they can help you develop strategies to address such issues as depression, anxiety, relationship challenges, and stress.

9. Limit distractions The Study Environment Break & Reward
Choose a place that helps your focus
Turn off Wi-Fi on your computer and phone while you are studying
Break & Reward
Take a break and reward yourself after completing tasks
For example, turn on your Wi-Fi as a reward during your breaks

10. Progress journal Use your progress journal to: Track your progress
To reflect on your goals & tasks
To write down questions & critics

11. Interrupting procrastination
The ‘STOP’ Method
“When you notice your thoughts wandering, say to yourself STOP and then gently bring your attention back to where you want it to be. Each time it wanders bring it back. To begin with, this could be several times a minute. But each time, say STOP and then re-focus” (University of Cambridge Counselling Centre).
Alarms
Set multiple alarm reminders

12. progress report
Prearrange a time to contact a friend, family member, roommate, or study buddy to review your weekly or monthly academic progress

13. Weekly Self Evaluation
Review your activities at the end of every week
Highlight challenges and outline your plan to address them
(If you cannot, make an appointment with either student services or your instructor to seek advise on strategies for tackling your challenges).
Whatever plan or strategy you come up with make sure it strengthens your ability to manage current and future distractions

14. Questions? Dr. Abu Kamara
Coordinator, Accessible Learning Services

15. References/Resources