Overcoming

Procrastination
Eric Rosenthal, Ph.D.
Director, Academic Advising and
Counseling
Workshop Overview
Introduction and rationale
Causes of procrastination
Cures for procrastination
Cognitive-behavioral solutions
Procrastinator phrases
Procrastinator log
Procrastinator contract
Time management tips
Introduction
Procrastination afflicts millions of people
and almost always has negative effects on
productivity and sense of well-being.

Although everyone procrastinates in
his/her own way, it can best be defined as
delaying required or desired tasks by
choosing other activities.
Why Overcome Procrastination?
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).
Why Overcome Procrastination?
Procrastination leads to stress and/or decreased
sense of well-being and/or self-esteem.
Last-minute pressure produces stress.
Daily delaying of required or desired
tasks leads to chronic worry.
Knowing that the task still needs to be
done may make it harder to enjoy the
present.
Knowing that you are letting yourself
down can impair self-esteem.
Causes of Procrastination
Although everyone procrastinates for unique
reasons or combinations of reasons, the most
common causes are:
Rebellion: I dont want to do it! I dont have
to do it! You cant make me do it! I wont do
it!
Fear of Failure: I dont have confidence in
my ability, and Id rather believe I didnt
study enough than Im not smart enough.

Causes of Procrastination
Lack of enjoyment: I dont like this class, this
book, these problems, this paper. So I turn to
more enjoyable, immediate activities such as
T.V., the internet, talking on the phone.
Fear of success: If I do well, peoples
expectations of me will grow and I wont be able
to live up to them!
Lack of motivation: You may not have enough
natural incentive to spur you to action.
Cures for Procrastination
Replace shoulds and fears with wants and
needs
Ask yourself why you are planning to accomplish
something.
If its based on what others expect or fear of
negative consequences, you may not be very
motivated.
If its based on what you truly want or need, youre
likely to be more motivated.
Be careful to avoid sabotaging your own
wants/needs just because others also think you
should accomplish something its more important
to take care of yourself than to spite others.
Cures for Procrastination
Getting a bite sized mentality: When confronted
with 150 pages to read or 50 problems to solve, I feel
overwhelmed. However, if I decide to study for 20
minutes or read 30 pages I can do that. I can endure
for that amount of time. Maybe Ill even continue on
maybe NOT. The most significant barrier in
procrastination is getting started.

Set up a reward-punishment system: If I read for
twenty minutes I get to call John if I dont I need to
do the dishes. These rewards and punishments only
matter if I consistently implement them.
Cures for Procrastination
Study in a place reserved for study ONLY: Joan
always promised herself shed study in her room after
she ate. However there were always too many
distractions and she rarely studied in her room. When
she went to her favorite place in the library, she was
always more successful.

Become a groupie: When possible study with a
group of dedicated students. Others can be an
inspiration to keep up and learn and support your
efforts.
Cures for Procrastination
Seek a counselors help:
Academic Advising and Counseling Center
I-117 847-925-6393
Center for Multicultural Learning
D-142 847-925-6522
Career Center
A-347 847-925-6220
Health and Psychological Services
A-364 847-925-6268

Use online resources
Student Counseling Virtual Pamphlet Collection
http://ub-counseling.buffalo.edu/vpc.html
Cognitive Behavioral Solutions
These are derived from a theoretical
model from the field of psychology
Basic idea thoughts/beliefs cause
feelings and actions
Situations dont cause feelings and
actions our interpretations of them cause
feelings and actions
Cognitive Behavioral Solutions
Example: Situation = parent tells you to do
your homework


Thought Feeling Action
Person 1
Hes always
bossing me
around.
Angry Rebellion
doesnt do
homework
Person 2
I do want to
do well
in the class.
Energized Does
homework
Cognitive Behavioral Solutions
To change procrastinator behavior, we
must change the thoughts/beliefs that
cause it.
First step: identify the thoughts/beliefs.
This is easier if we know what to look for
Procrastinator Phrases
Phrases we use reflect our underlying
thoughts.
The following are typical of people who
procrastinate:
I should I probably will I think I could
I shouldnt I hope to Im going to try to
I have to Pretty soon Ill Its so hard to
I had better I wish I could I need to
If I dont Maybe I will If only I could

Anti-Procrastination Phrases
The following are more typical of people
who do not procrastinate:

I will because I want to.
I will definitely
I am confident I can
I will start at X oclock and continue until
After I I will reward myself with


Procrastinator Log
Now that youre aware of types of
thoughts that lead to procrastination, we
suggest that you keep a log for at least 2
weeks.
The steps:
Whenever you are aware that you are
procrastinating, write down:
a. The task you had intended to
accomplish (e.g. , read 20 pages of
History text)
Procrastinator Log
The steps (contd):
Whenever you are aware that you are
procrastinating, write down:
b. What you have been thinking/saying
immediately before you began to
procrastinate
c. Your current behavior (e.g., watching
Oprah)
d. Your current feelings (e.g., guilty)

Procrastinator Log
The log will allow you to see patterns.
Once you are aware of these, you will be
more able to apply appropriate cures,
such as:
Change procrastinator phrases to anti-
procrastination phrases.
Add positive reinforcement to provide
incentive.
Break a large project into manageable tasks.
Procrastinator Log
Once you make some positive changes,
continue to keep a log to see patterns of
improvement.
Based on what you see, fine-tune your
plan as needed.
Using this approach, you will likely reduce
procrastination and feel more in control of
your own behavior.

Procrastinator Contract
For large projects such as a term paper, it
often helps to create a specific plan.
Breaking it down into specific, smaller
tasks is helpful.
Building in rewards for short-term
accomplishments increases motivation.
The following format is suggested
Procrastinator Contract
I am going to Because (Source of
Motivation)
Requirements needed to complete this activity:
I will start this project on (date) at (time)
I will continue this project on (dates) at (times)
I will complete this activity by (date)
When completed I will reward myself by
If I dont complete the activity, I will punish myself by

Signed: _______________
Witness: _______________
Completed: (date) _______________
Time Management Tips
Now that youve learned strategies specific
to overcoming procrastination, try these
general time management strategies.
They often help prevent procrastination
Time Management Tips
Step-by-Step Game Plan

1st step = assessment of current patterns. Record activities
for last 2 weeks on calendar grid. Include classes, job, meals,
sleep, showers, studying, exercise, socializing, TV, etc.
2nd step = use ABC priority system: rank items as A (high
value items that must get done), B (important but not
essential items), or C (items that are of low value and can be
easily discarded).
3rd step = design balanced schedule, including reinforcement
system (rewards for daily accomplishments). Eliminate B
and C items as necessary.
4th step = try out schedule for 2 weeks.
5th step = fine-tune schedule/reinforcements as needed.
Time Management Tips
Rationale for Scheduling
1. Increases efficiency, so actually provides more
time for fun/flexibility.
2. Gives you a better sense of control and balance,
so stress and depression are less likely.
3. Allows for self-pats on the back (positive
reinforcement).
4. Less chance of forgettingso less worry and
allows enjoyment of recreation.
Time Management Tips
General Guidelines

Try to study when you are most psychologically alert
(this is between 8am to 4pm for most people).

When you have a free period of 3 or 4 hours, break it up
by studying 3 or 4 different subjects. If possible, study
your least favorite subjects first, followed by your favorite
subjects (this makes use of the Premack Principle
less desired activities are more likely to occur if followed
by more highly desired activities).
Time Management Tips
General Guidelines (contd)

A good general strategy is to reward yourself for each 50
minutes of study with a 10-minute break, during which
you may choose to relax, exercise, call a friend, or just
veg.

Leave some free time each day and call it flexible time.
This is time you can use to take care of emergencies or
unexpected catch-up work. If these do not occur, it can
be used for pleasure!
Time Management Tips
General Guidelines (contd)

Be sure to plan a good balance of activities, including time
for recreation, exercise, small study breaks, eating, and
adequate sleep.

When planning your schedule, use your prior experience to
estimate the amount of studying you will need to get the
grades you desire.

While you study, observe and write down your behaviors,
their consequences, and the environments you are in. This
will help you become aware of the factors that facilitate and
interfere with your ability to study more efficiently.
Time Management Tips
General Guidelines (contd)

It is important to be aware of whether you have bitten off
more than you can chew when you planned your
academic and work loads. If you find yourself unable to
find time for your A items despite eliminating most or all
of your B and C items, you may need to consider
dropping a class or working fewer hours.

If you find that the reading is too plentiful, you may
share the work with other trusted students. Each
student is responsible for reading and
summarizing/outlining a subset of the material.
Time Management Tips
General Guidelines (contd)

When planning your schedule, be aware of the
schedules/habits of others in your life (such as significant
others or roommates) who may influence your ability to
achieve your daily goals.

It is often a good idea to plan a long-term project at the
beginning of the semester and break it down into smaller
weekly tasks. This allows you to make a mountain into
mole hills and reduces end-of-semester stress (e.g.,
Week 1: decide on topic; Week 2: do computer literature
search; Week 3: find and photocopy 10 articles; Week 4:
read and highlight 5 articles, etc.).
Need more help?
Although the information in this workshop
may be all you need, you may benefit from
working one-on-one with a professional
counselor.
Feel free to call 847-925-6393 to set up an
appointment.
Please mention that you completed this
online workshop.
Thank you!

Thank you for participating in this workshop!

We wish you the best of success in
overcoming procrastination and achieving
your dreams!