Stop Procrastination!Stop Procrastination!(starting tomorrow)(starting tomorrow)

By: By: Adam CrossAdam Cross

Carl EwingCarl Ewing

Ashanti JeffersonAshanti JeffersonJessica ShawJessica Shaw

“But I’ve always done it this way.”“I’m waiting on a better time to do it.”

“I forgot.”

“I got sick.”

“I do my best work at the last minute.”

“I’ll start tomorrow.”

“I didn’t know I had to do that.”

“What difference does it make?”

“Who cares if I do it anyway?”

Do any of these excuses sound familiar?

If you answered “yes”, you are rationalizing why you put things

off

We do a great job at convincing We do a great job at convincing ourselves into believing our ourselves into believing our

excuses…excuses…

Rationalization!

We

rationalize

the

situation

But Why?But Why?

It’s easier to rationalize than to face the REAL

reasons

Guilt Trip

Assuming That You WillBe Consciousof the Reason

Looking for One Simple Answer

So What’s the Real Reason?So What’s the Real Reason?

“I just told you, I didn’t know how to

do it.”

STOP

“ Stop with the excuses!

”

Real

Reaso

ns► Your Lack of Self-Confidence

Perfectionism Need for love Anticipating the worst Self-Judgment Depression Rigid identity

► Low Frustration Tolerance Immediate gratification Passivity

► Hostility “It’s not fair.” “Nobody knows how tough my life has been.”

Potentially Difficult Situation(getting squeezed)

Self-Beliefs(I can’t cope with this)

Behavior(running away – procrastination)

Feelings(anxiety, fear, anger)

The Procrastination Cycle

You Are in Charge!

Take Responsibility

Use Feedback

Keep Track

Tell Yourself

Recap 1 Reflection 1A Reflection 2A Reflection 3A

Because we fail We seek excuses but Real Reasons (lack of Because we lack self-

to take responsibility. fail to take responsibility. Self-confidence, low confidence.

frustration tolerance).

We seek We assume we are You have a low frustration

rationalizations to conscious of the reason You create tolerance.

reinforce our behavior. for our rationalization, rationalizations

but we are just (Ignorance, Apathy, You have hostility

We do not think procrastinating Delays/laziness). towards the assignment.

positively. (a real reason).

You fail to use You take a potentially

We fail to break our A rationalization is feedback, take difficult situation, creating

tasks into bite-size applied to the situation responsibility, or think a self-belief (rationalization)

pieces. but requires a behavioral positively). but have a real reason

excuse, such as "I do (described above) behind

not have the time for this." the behavior.

(rationalization and excuse)

How does it end?How does it end?

►First GET FEEDBACK; do not give up on First GET FEEDBACK; do not give up on 11stst attempt attempt

►Takes time to change your Takes time to change your procrastination habit, KEEP TRACK!procrastination habit, KEEP TRACK!

►Forcefully, TELL YOURSELF to get Forcefully, TELL YOURSELF to get started on the taskstarted on the task

Areas that cause the most Areas that cause the most procrastinationprocrastination

►SchoolSchool►WorkWork►Hobbies and Activities Hobbies and Activities

►Family and FriendsFamily and Friends►Time Time ►Within yourselfWithin yourself

Setting Goals Setting Goals

► Search the environment by paying attention Search the environment by paying attention to your timeto your time

► Take reasonable risk for it gives you Take reasonable risk for it gives you ownership over your current responsibilities ownership over your current responsibilities and YOUR futureand YOUR future

► Take responsibility; be that initial figure to Take responsibility; be that initial figure to recognize self-control for your own actionsrecognize self-control for your own actions

Benefits Benefits

► Creating a CHECK LIST is very beneficial Creating a CHECK LIST is very beneficial because you can visually see the bite size because you can visually see the bite size steps you are making to complete various steps you are making to complete various tasks in a certain amount of timetasks in a certain amount of time

► Good planning skills by TRACKING yourself, Good planning skills by TRACKING yourself, and eventually there will be NO TIME FOR and eventually there will be NO TIME FOR PROCRASTINATION! PROCRASTINATION!

► Makes you feel like you have accomplished Makes you feel like you have accomplished a lot when you look and see all the things a lot when you look and see all the things you crossed off your check listyou crossed off your check list

Time Management Strategies

► Visualize long-term goalsVisualize long-term goals► Experiment with new organizational approachesExperiment with new organizational approaches► Create a PRINCIPAL to do listCreate a PRINCIPAL to do list► Use a planner/calendarUse a planner/calendar► Put things on your calendar when you know about themPut things on your calendar when you know about them► Start tomorrow’s goals early if you finish today’sStart tomorrow’s goals early if you finish today’s► Be flexibleBe flexible► Build in time for unexpected occurrences/emergenciesBuild in time for unexpected occurrences/emergencies► Work your planWork your plan► Remember that there is always tomorrowRemember that there is always tomorrow► Schedule time for relaxationSchedule time for relaxation

Following ThroughFollowing Through

► Follow your to do listFollow your to do list► Allow periodic breaksAllow periodic breaks► Eat/drink regularlyEat/drink regularly► Limit distractionsLimit distractions► Stay on taskStay on task► Ask for help if neededAsk for help if needed► Use your plannerUse your planner► Start goals earlyStart goals early► RelaxRelax► Reward yourself for Reward yourself for

completed taskscompleted tasks

Remember….

You Are In Charge!