Mp3 Script for Time Management: Procrastination Managing Your time at University By Learning Strategies Development, Queen’s University, Kingston Theme Four: Overcoming Procrastination Our final theme deals with a pernicious problem faced by most students: PROCRASTINATION. Do you ever feel like NOT doing your work, even though, you know you need to get those lab reports written, those chapters read and that essay started! Procrastination is the most common motivational problem affecting all of us to some extent and 50 to 70% of students procrastinate to such an extent that they feel their marks are affected. Procrastination is not simply putting things off. It occurs when a person believes it would be better to start working on a task immediately, but can’t get started. This presentation will cover why and how we procrastinate and offer some strategies to help you stay motivated and keep procrastinate at bay. WHY DO YOU PROCRASTINATE? There are numerous reasons why people procrastinate, but here are a couple of the common ones. 1. Feeling overwhelming. 2. Insufficient prioritizing of the task’s importance 3. Fear of being evaluated 4. Feeling like there’s plenty of time. 5. Not sure how to do the task 6. Burn-out By the way, perfectionism according to Canada’s leading procrastination researcher, Dr. Steels at U of Calgary, is not a predictor of procrastination. Dr. Steel argues that perfectionists actually procrastinate LESS; they just worry about getting their work done more. He also points out that procrastination might have a genetic basis, so hey, I guess you can blame your great grandparents! HOW DO I PROCRASTINATE? The ways in which people procrastinate differ. However, in our wired world, technology is becoming one of the most common ways people waste time. Here are some of other ways people procrastinate: ·    Avoidance techniques: Working-Hard-To-Get-Out-Of-Work Syndrome. E.G. When you decide cleaning the house is a lot of fun than reading that physics textbook. ·    External distractions can also be a problem: sounds, sights, tastes, etc. ·    Internal distractions can be problematic such as thoughts, moods, sensations. ·    Not enough time is also a reason. And lastly there are some favour “Time Bandits” such as electronic communication, friends and other people in your life, and tasks such as housework TAKE A MINUTE TO THINK ABOUT WHY YOU PROCRASTINATE and some of your “favourite” ways to putting things off that needs to be done… In this book The NOW Habit Neil Fiore’s distinguishes between procrastinators and producers. Procrastinators: feel pressured, fear failure or success, try harder work longer , feel resentful, lose motivation focus on what they “should” be doing feel like they have little or no control of their circumstances and then… PROCRASTINATE! Producers employ the “NOW Habit” The NOW Habit is: putting aside fears-- failure, success, feeling overwhelmed, low self-esteem. They ensure that they enjoy guilt-free play and… They feel in control of your life; they act as a producer of your own narrative. And finally, they focus on what they can do NOW. He also notes that negative self-talk can lead to procrastination and he outlines 5 self-statements that contrast procrastinators from producers. Procrastinators say “I have to..” Producers say “I choose to…” Procrastinators say “I must finish…” Producers say “When can I start?” Procrastinators say “This project is so big and important.” Producers say “I can take one small step.” Procrastinators say “I must be perfect.” Producers say “I can be perfectly human.” Procrastinators say “I don’t have time to play.” Producers say “I must take time to play!” There are a number of strategies to help curb procrastination. 1. The Pleasure/Pain Principal: This occurs when both pleasure and pain exists for a task that needs to be done. Ask yourself if one outweighs the other. To help you with this, you might wish to go to the TOOLS section of the our “Time Management” module and download the chart. [Alternatively click on the hyperlink of the Powerpoint]. 2. Set Realistic Goals: Be realistic about what you can achieve in the available time. Try not to overshoot and become overwhelmed. Estimate about 25% MORE time to each task. 3. Time Management Matrix. It helps you prioritize the numbers goals and tasks you might have. Use the Time Management Matrix in the TOOLS section of our “Time Management” module. [Alternatively click on the hyperlink of the Powerpoint]. Try to focus on Quadrant II which are tasks that are important but don’t need to be done immediately. 4 . Plan & Schedule: Use the Weekly Schedule and a day timer to identify time available for school work and then commit to treating that time like a job. Go to the TOOLS section to find a Weekly Schedule in our “Time Management” module. [Alternatively you might wish to click on the hyperlink of the Powerpoint]. 5. Set False Deadlines: Set a false deadline about a week before the actual due date. Set up legitimate and meaningful check-ins with an outside party to ensure you meet your deadlines. 6. Remove Distractions: Try to remove as many distractions as you can. Don’t try to fight temptation. Simply remove the distracting things so that you set yourself up for success. 7. Reward Yourself: Reward yourself for working hard with short and simple things that you enjoy. When you’ve earned it, feel proud of yourself. Conversely, do NOT reward yourself before you’re completed your task. 8. Record Distracting Thoughts: Give your brain permission to forget distracting thoughts by writing them down and knowing you can come back to them later. 9. Break the Habit: Procrastination is a habit so get started NOW. To wrap up, procrastination is normal and it’s a choice we make. Motivation will not magically appear when you sit down to work. It follows after you’ve started to do something. Be aware of and identify your thoughts and behaviours that you use to justify procrastination. And once you’ve recognized them, use anti-procrastination strategies when necessary.