Subtitles section Play video
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thank you for viewing the fifth workshop
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in a series of the academic enhancement program sponsored by the bumpers
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college
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today's topic is on overcoming procrastination
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procrastination afflicts millions of people and almost always has a negative
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effect on productivity
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an a student sense of well-being
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although everyone procrastinate in his or her own way
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it can best be defined as delaying required or desire tasks
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by choosing other activities
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so we're going to spend a few minutes today discussing some techniques to help
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you overcome this condition or disease
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why overcome procrastination
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well if you put things on to the last minute
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your most likely going to reduce your ability to perform at your best
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that's very likely that you'll just decide to not complete the activity
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at all
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this clip art is a great example
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hell me times have you intended to finish a project or thought you complete it
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later
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and yet later never came
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on a more serious note
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procrastination leads to stress and low selfesteem
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it leads to chronic worrying which uses a lot of energy without really
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accomplishing any results
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everyone has their own reasons for procrastinating
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but generally those reasons can be grouped together in the five major
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categories
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the first reason
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rebellion
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rebellion happens most often college with freshmen
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students have their first taste of freedom
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however they lack the insight into the fact that the activity or assignment
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will have to be addressed at some point
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procrastination simply adds to poor results
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the next reason
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would be fear of failure
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it's a very realistic characteristic of students who procrastinate
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to provide some false rationalization
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of why one did poorly
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the third reason
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lack of enjoyment
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immediate entertainment or satisfaction such as watching television
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looking at facebook or talking on the phone seems more valuable than doing
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something that someone doesn't enjoy
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the fourth one
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fears ofsuccess
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success for some students can be a stressor it it's not well-managed
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and the fifth reason lack of motivation
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or emotional intelligence
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many students lack the internal drive to accomplish their long-term goals because
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they're so used to immediate gratification
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it's difficult to find value in the short term goals when you're not able to
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see the immediate connection or immediate rewards
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so how should we address the causes of procrastination
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what is the cure
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ask yourself why you're planning to accomplish something
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into space alot others expect or fear of negative consequences
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you may not be very motivated
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if it's based on what you truly want or need
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you're likely to be more motivated
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be careful to avoid sabotaging your own wants or needs just because others also
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think you should accomplish something
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it's more important take care of yourself then despite others
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so are you the first to go to college in your family
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are you attending because it's expected of you
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or because you really want to be here
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here's a couple cures
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for procrastination
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one is getting a bite sized mentality
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what that really means is taking what seems to be overwhelming tasks and
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breaking them down into measurable an achievable goals
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it will help you get over the fear of failure
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here's a personal example
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when i got my course syllabus each semester
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I always found the day when the paper was due
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and then i stressed about it at three the first week or the actually the week
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the paper was due
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finally I'd myself through tears and and stress to finish on time
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and the best way to deal with a major project is to find the due date
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then calculate how many days you have to complete it
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take the project and break it into small achievable parts
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make a commitment to complete part of the project each week or even each day
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depending on the size of the project
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for example of the project is writing a paper
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identify the parts to paper pick a topic
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research the topic
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develop an outline
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produce the introduction
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complete the body
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write the conclusion
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and review it
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assign a week or several days to each of these areas to accomplish the completed
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task
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that way it doesn't seem so insurmountable when the due date is
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arriving
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makes sense
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Here's another cure set up a reward system
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or excuse me a reward-punishment system
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if I read for twenty minutes to get to call John
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if I don't a need to do the dishes
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using the reward system really works if you're disciplined enough to return back to work
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after a break you provide yourself
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next study in a place reserved for study only
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Haley always promised herself so she'd study in her room after she ate
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However there were always to many distractions and she rarely studied in her room
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when she went to her favorite place in the library
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she was always more successful
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and why do you think haley was always more successful in the library
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well obviously it's because there tend to be fewer distractions in the library
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I should mention if you choose to use a public place such as the library
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try to find the same location each time
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that way you won't be distracted by new stimulus or new items to look at
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another cure might be that you want to become a groupie
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so when possible study with a group of dedicated students
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others can be an inspiration to keep up and learn to support your efforts
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you may discover others have different learning styles
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and pick up on items that you would normally ignore
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it can make you a much better student
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however i must warn you it's important to someone in the great keeps the trio
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on task
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otherwise the group could become a distraction
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and then finally
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there are a number of resources on campus to assist you as well
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review these offices
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each of them have trained staff available that can assist you in
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diagnosing the cause of your procrastination
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as well as helping you identify an action plan to find a cure
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their contact information is not only available on the slide
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but also easily accessible on the university's web page in the a-z
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directory
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as the image
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portrays here
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the longer you wait the worse it gets
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identify your resource today
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and give them a call for an appointment
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now that we discussed several cures
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let's take a moment to address some behavioral solutions
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obviously these concepts come from the field of psychology
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and not to be to theoretical but it
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it is the science of human behavior
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which is how we react to situations
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situations don't cause feelings and actions
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our interpretations of them cause feelings and actions
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let's look at an example for a moment
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this situation
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a parent tells you to do your homework
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person one's thought responses: he's always bossy me around
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the emotion and feeling responses that they are angry
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the action our behavior and will end up being rebellion and so person one
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chooses to not do their homework
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person two receive the same instruction
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person two's thought response
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is: I want to do well in this class
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their emotional responses is energized
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the action or behavior
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results in person two
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doing their homework
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so choosing how to react from someone else's direction all actually impact the
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action you take
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it's important to understand the cognitive response
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the emotional reaction
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and then the behavior
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that is the results of the two
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make sense
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to change procrastinator behavior
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we must change the thoughts and beliefs that cause it
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the first step
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identified the thoughts and beliefs
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this is easier
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if we know what to look for
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internalizing those activities
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will create a sense of internal drive strength and personal motivation to
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complete those tasks
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rather than placing the responsibility
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on an external agents such as a parent a teacher
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an academic advisor
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a roomate
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or significant other
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here's another example
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let's take a moment to look at some procrastinators terminology
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how often have you used some of these phrases when you really didn't want to
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do something
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i have to
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because the teacher's gonna make me
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i wish i could
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blow it off and go to the football game
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if only I could
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do both
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well, even my favorite phrase comes from porky pig and he says tomorrow I'll diet
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these phrases we used to reflect are underlying thoughts what we really
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believe
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now
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here are
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some anti procrastination phrases
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I will complete my paper and be a successful student because I want to
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I'll definitely work hard to get that project done
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I'm confident I can earn an A
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I'll start on monday
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at ten o'clock
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and I'll continued each day until the project is through
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after I turn my paper in
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I'll reward myself by going to the movies
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utilizing these praises on a daily basis will help began to change the
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procrastination type behaviors
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or the cognitive and emotional reaction to thanks
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now that i've given you some things to think about
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i need to point out that change doesn't happen just because you think about it
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you must take some action
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so now that you're aware of
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the types of thoughts that lead to procrastination
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i suggest that you keep a log for about two weeks
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here's how to do it
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the first step whenever you're aware that your procrastinating
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write it down
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write down the task intended to accomplish
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such as i was gonna read twenty pages of nutrition
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next write down what you've been thinking or saying immediately before
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you began to procrastinate
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notice what your current behavior is
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such as watching television or
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being on facebook
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and then recognize what are your current feelings
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are you angry are you disappointed are you guilty
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the log will allow you to see your patterns
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once you're aware of those
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you'll be more up able to apply appropriate cures
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such as change procrastinator phrases to anti procrastination phrases
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adding more positive reinforcements to provided incentives
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and also don't forget to break those large projects into manageable task
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once you make some positive changes continue to keep a log to see patterns
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of improvement
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based on what you see
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fine-tune your plan is needed
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using this approach you will likely reduce procrastination
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and feel more in control of your own behavior
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it's difficult to start a log
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you're worried about whether or not you're gonna do it right
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well my advice is just start
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no one's going to be looking at it but you
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now some of you may remember from an earlier workshop
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that it takes about
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twenty seven to thirty days to develop a new habit
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so in reality it's gonna be a little challenging it's gonna be uncomfortable
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when you first start
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so just practice
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and just do it
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that all sounds like a great idea
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but how do you start
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well now that you've learned some strategies specific to overcoming
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procrastination
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try these general time management strategy that'll often help prevent procrastination
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when you're trying to change some unhealthy habits it's good to have a
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step-by-step game plan
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so here it is for you
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step one