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  • thank you for viewing the fifth workshop

  • in a series of the academic enhancement program sponsored by the bumpers

  • college

  • today's topic is on overcoming procrastination

  • procrastination afflicts millions of people and almost always has a negative

  • effect on productivity

  • an a student sense of well-being

  • although everyone procrastinate in his or her own way

  • it can best be defined as delaying required or desire tasks

  • by choosing other activities

  • so we're going to spend a few minutes today discussing some techniques to help

  • you overcome this condition or disease

  • why overcome procrastination

  • well if you put things on to the last minute

  • your most likely going to reduce your ability to perform at your best

  • that's very likely that you'll just decide to not complete the activity

  • at all

  • this clip art is a great example

  • hell me times have you intended to finish a project or thought you complete it

  • later

  • and yet later never came

  • on a more serious note

  • procrastination leads to stress and low selfesteem

  • it leads to chronic worrying which uses a lot of energy without really

  • accomplishing any results

  • everyone has their own reasons for procrastinating

  • but generally those reasons can be grouped together in the five major

  • categories

  • the first reason

  • rebellion

  • rebellion happens most often college with freshmen

  • students have their first taste of freedom

  • however they lack the insight into the fact that the activity or assignment

  • will have to be addressed at some point

  • procrastination simply adds to poor results

  • the next reason

  • would be fear of failure

  • it's a very realistic characteristic of students who procrastinate

  • to provide some false rationalization

  • of why one did poorly

  • the third reason

  • lack of enjoyment

  • immediate entertainment or satisfaction such as watching television

  • looking at facebook or talking on the phone seems more valuable than doing

  • something that someone doesn't enjoy

  • the fourth one

  • fears ofsuccess

  • success for some students can be a stressor it it's not well-managed

  • and the fifth reason lack of motivation

  • or emotional intelligence

  • many students lack the internal drive to accomplish their long-term goals because

  • they're so used to immediate gratification

  • it's difficult to find value in the short term goals when you're not able to

  • see the immediate connection or immediate rewards

  • so how should we address the causes of procrastination

  • what is the cure

  • ask yourself why you're planning to accomplish something

  • into space alot others expect or fear of negative consequences

  • you may not be very motivated

  • if it's based on what you truly want or need

  • you're likely to be more motivated

  • be careful to avoid sabotaging your own wants or needs just because others also

  • think you should accomplish something

  • it's more important take care of yourself then despite others

  • so are you the first to go to college in your family

  • are you attending because it's expected of you

  • or because you really want to be here

  • here's a couple cures

  • for procrastination

  • one is getting a bite sized mentality

  • what that really means is taking what seems to be overwhelming tasks and

  • breaking them down into measurable an achievable goals

  • it will help you get over the fear of failure

  • here's a personal example

  • when i got my course syllabus each semester

  • I always found the day when the paper was due

  • and then i stressed about it at three the first week or the actually the week

  • the paper was due

  • finally I'd myself through tears and and stress to finish on time

  • and the best way to deal with a major project is to find the due date

  • then calculate how many days you have to complete it

  • take the project and break it into small achievable parts

  • make a commitment to complete part of the project each week or even each day

  • depending on the size of the project

  • for example of the project is writing a paper

  • identify the parts to paper pick a topic

  • research the topic

  • develop an outline

  • produce the introduction

  • complete the body

  • write the conclusion

  • and review it

  • assign a week or several days to each of these areas to accomplish the completed

  • task

  • that way it doesn't seem so insurmountable when the due date is

  • arriving

  • makes sense

  • Here's another cure set up a reward system

  • or excuse me a reward-punishment system

  • if I read for twenty minutes to get to call John

  • if I don't a need to do the dishes

  • using the reward system really works if you're disciplined enough to return back to work

  • after a break you provide yourself

  • next study in a place reserved for study only

  • Haley always promised herself so she'd study in her room after she ate

  • However there were always to many distractions and she rarely studied in her room

  • when she went to her favorite place in the library

  • she was always more successful

  • and why do you think haley was always more successful in the library

  • well obviously it's because there tend to be fewer distractions in the library

  • I should mention if you choose to use a public place such as the library

  • try to find the same location each time

  • that way you won't be distracted by new stimulus or new items to look at

  • another cure might be that you want to become a groupie

  • so when possible study with a group of dedicated students

  • others can be an inspiration to keep up and learn to support your efforts

  • you may discover others have different learning styles

  • and pick up on items that you would normally ignore

  • it can make you a much better student

  • however i must warn you it's important to someone in the great keeps the trio

  • on task

  • otherwise the group could become a distraction

  • and then finally

  • there are a number of resources on campus to assist you as well

  • review these offices

  • each of them have trained staff available that can assist you in

  • diagnosing the cause of your procrastination

  • as well as helping you identify an action plan to find a cure

  • their contact information is not only available on the slide

  • but also easily accessible on the university's web page in the a-z

  • directory

  • as the image

  • portrays here

  • the longer you wait the worse it gets

  • identify your resource today

  • and give them a call for an appointment

  • now that we discussed several cures

  • let's take a moment to address some behavioral solutions

  • obviously these concepts come from the field of psychology

  • and not to be to theoretical but it

  • it is the science of human behavior

  • which is how we react to situations

  • situations don't cause feelings and actions

  • our interpretations of them cause feelings and actions

  • let's look at an example for a moment

  • this situation

  • a parent tells you to do your homework

  • person one's thought responses: he's always bossy me around

  • the emotion and feeling responses that they are angry

  • the action our behavior and will end up being rebellion and so person one

  • chooses to not do their homework

  • person two receive the same instruction

  • person two's thought response

  • is: I want to do well in this class

  • their emotional responses is energized

  • the action or behavior

  • results in person two

  • doing their homework

  • so choosing how to react from someone else's direction all actually impact the

  • action you take

  • it's important to understand the cognitive response

  • the emotional reaction

  • and then the behavior

  • that is the results of the two

  • make sense

  • to change procrastinator behavior

  • we must change the thoughts and beliefs that cause it

  • the first step

  • identified the thoughts and beliefs

  • this is easier

  • if we know what to look for

  • internalizing those activities

  • will create a sense of internal drive strength and personal motivation to

  • complete those tasks

  • rather than placing the responsibility

  • on an external agents such as a parent a teacher

  • an academic advisor

  • a roomate

  • or significant other

  • here's another example

  • let's take a moment to look at some procrastinators terminology

  • how often have you used some of these phrases when you really didn't want to

  • do something

  • i have to

  • because the teacher's gonna make me

  • i wish i could

  • blow it off and go to the football game

  • if only I could

  • do both

  • well, even my favorite phrase comes from porky pig and he says tomorrow I'll diet

  • these phrases we used to reflect are underlying thoughts what we really

  • believe

  • now

  • here are

  • some anti procrastination phrases

  • I will complete my paper and be a successful student because I want to

  • I'll definitely work hard to get that project done

  • I'm confident I can earn an A

  • I'll start on monday

  • at ten o'clock

  • and I'll continued each day until the project is through

  • after I turn my paper in

  • I'll reward myself by going to the movies

  • utilizing these praises on a daily basis will help began to change the

  • procrastination type behaviors

  • or the cognitive and emotional reaction to thanks

  • now that i've given you some things to think about

  • i need to point out that change doesn't happen just because you think about it

  • you must take some action

  • so now that you're aware of

  • the types of thoughts that lead to procrastination

  • i suggest that you keep a log for about two weeks

  • here's how to do it

  • the first step whenever you're aware that your procrastinating

  • write it down

  • write down the task intended to accomplish

  • such as i was gonna read twenty pages of nutrition

  • next write down what you've been thinking or saying immediately before

  • you began to procrastinate

  • notice what your current behavior is

  • such as watching television or

  • being on facebook

  • and then recognize what are your current feelings

  • are you angry are you disappointed are you guilty

  • the log will allow you to see your patterns

  • once you're aware of those

  • you'll be more up able to apply appropriate cures

  • such as change procrastinator phrases to anti procrastination phrases

  • adding more positive reinforcements to provided incentives

  • and also don't forget to break those large projects into manageable task

  • 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 is needed

  • using this approach you will likely reduce procrastination

  • and feel more in control of your own behavior

  • it's difficult to start a log

  • you're worried about whether or not you're gonna do it right

  • well my advice is just start

  • no one's going to be looking at it but you

  • now some of you may remember from an earlier workshop

  • that it takes about

  • twenty seven to thirty days to develop a new habit

  • so in reality it's gonna be a little challenging it's gonna be uncomfortable

  • when you first start

  • so just practice

  • and just do it

  • that all sounds like a great idea

  • but how do you start

  • well now that you've learned some strategies specific to overcoming

  • procrastination

  • try these general time management strategy that'll often help prevent procrastination

  • when you're trying to change some unhealthy habits it's good to have a

  • step-by-step game plan

  • so here it is for you

  • step one

  • assess your current patterns, record all of your activities for the last two