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Residence Life Conference 2014 - Presentation by Hilary FinchTRANSCRIPT
PROCRASTINATION
By Hilary Finch
This is Professor Timothy Pychyl
Prof. Tim PychylDr. Timothy Pychyl is an associate
professor in the department of psychology at Carleton University. His research focuses on procrastination.
He has numerous publications, a website, a blog, podcasts, and comic
strips
For more information about his research, visit www.procrastination.ca
… ENOUGH TO BREAK THE ICE!
Procrastination: The Musical
What is Procrastination?
Derived from the latin verb: procrastinare
pro – forward motion
crastinus – belonging to tomorrow
To “put off or postpone until another day”
Tomorrow (noun)
A mystical land where 98% of all human productivity, motivation, and achievement is stored.
- Unknown
Procrastination is the art of keeping
up with yesterday
Don Marquis
Procrastination is the thief of time
Edward Young
Never put off till tomorrow what
you can do the day after tomorrow
just as wellMark Twain
Who Procrastinates?
Everyone procrastinates
BUT
Not everyone is a procrastinator
Why do People Procrastinate?
• Perfectionism• Feeling inadequate• Undeveloped study
skills• Aversion to
discomfort• Resentment
• Being overextended• Lifestyle issues• Fear of
success/failure• Overwhelming
Negative emotional states
Procrastination involves a voluntary, irrational, delay despite the expectation of a potential negative outcome.
(Mohsen Haghbin)
Psychologists define procrastination as...
The gap between intention and action
This is an example of Self-Regulation Failurea.k.a.
Short-Term Mood Repair
“Giving in to Feel Good”
Self-Regulation
Failure
Personality (me)
Nature of our goals and intentions (the task)
Self-control and willpower (lack of
willpower)
Cognitions and beliefs(the way I think)
Personality
Conscientiousness
Impulsivity
Perfectionism
“I just don’t want to do it”
“It will never be good enough”
“I don’t know where to start”
(Resistance)(Fear of Failure)
Flavours of Procrastination
Arousal Avoiders Decisional
Types of Procrastinators
THE TASKTask Aversiveness=
Dreading the displeasure of doing the task
1. Lack of Meaning lack of enjoyment, fun, pleasure, passion, self-identity
2. Lack of Structure lack of autonomy, control, initiation, uncertainty
“It’s not fun” “It’s too hard”
PERSONAL PROJECTSANALYSIS
Lack of WillpowerWillpower is like a muscle...the more we exercise it, the
stronger it gets!
It is also a limited resource!
The Way We Think
1. Irrational Beliefsa. “I’m not smart enough to do this”b. “Studying won’t help”
2. Self-Deceptionc. “I’ll feel more like doing it
tomorrow”d. “There’s plenty of time, it can wait
until later”
Effects of Procrastination
a. performanceb. emotional and mental well-beingc. physical healthd. relationships
Procrastination is more than the cost of a few “all nighters” in the dorms of
universities
So if procrastination occurs because of the way we
think…
To beat it, we need to THINK about how we THINK.
“Metacognition”
Recognizing Procrastination
1. Admit that you WILL procrastinate! (it’s inevitable)
2. Identify the cost of procrastinating or the benefits of completing the task on time
3. Forgive yourself!
3 Steps to Managing Procrastination
1. Plan and Set GoalsPlan goals
Plan time
Plan resources
Plan the process
Plan for distractions
Plan for failure
Intention to ActionImplementation Intentions:
“When X occurs, I will do Y, resulting in Z”
X= Social cueY= The taskZ= Result
2. Create Obstacles
“If you find a path with no obstacles, it probably
doesn’t lead anywhere”
- Frank a. Clark
2. Create Obstacles- Multi-tasking is a myth!- Choose a designated workspace that
you feel motivated in- Bring only the tools you need for the
task- Use internet blocking apps such as
anti-social- Leave post-it note reminders on your
most common forms of procrastination
Once concentration has been broken, it takes at least 15 minutes to get back into the
“work” state of mind
Minutes Turn into Hours
Accountability Chart
Realistically evaluate your work by tracking your progress, hour by
hour
Record your Procrastination
How do you eat an elephant?
3. Just Get Started!
....One bite at a time!
3. Just Get Started!
Divide the task into 5, 15, or 30 minute portions
ResearchIntro
Discussion
Conclusion
Divide the task into bite-sized chunks
Pomodoro Technique
• Choose a task to work on• Set a timer for 25 minutes• Work on the task until the timer goes off• Take a 5 minute break• Reset the timer and repeat
After 2 hours, give yourself a longer break
In Conclusion…
Resources• Pychyl, t.a., and flett, g.l. (2012). procrastination and self-
regulatory failure: An introduction to the special issue. journal of rational-emotive and cognitive-behavior therapy. DOI: 10.1007/s10942-012-0149-5
• http://www.brianrlittle.com/topics/research/personal-projects-analysis/
• http://www.counselling.cam.ac.uk/selfhelp/leaflets/procrastination
• http://www.mentalhealth.ualberta.ca/en/~/media/mentalhealth/docs/hintsprocrastination2012.pdf
• www.procrastination.ca• http://http-server.carleton.ca/~tpychyl/PYCHYL%20procras
tination%20presentation%20march%2019%202012.pdf• http://www.watchwellcast.com/