Transcript Overcoming Procrastination This powerpoint is designed for students who need advice on managing procrastination.

Overcoming Procrastination
This powerpoint is designed for students who need advice on
managing procrastination. The format of the Workshop is
different to this powerpoint.
Adam Sandelson and Chris Nancarrow
LSE Student Counselling Service
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Aims
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Examine difficulties with procrastination
Identify a range of strategies to
overcome it
Explore unhelpful negative thoughts
and behaviours
Review sources of help
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Introduction
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What is
procrastination?
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What is procrastination?
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Putting off a task which needs to be done
It can affect our study and writing
We may disguise avoidance by being very
busy
We may find things to do that are
interesting or even useful, but don't
contribute towards the main goal
It may involve feelings of anxiety, stress,
guilt, shame and depression
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Common issues
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time management
inability to prioritise
overload of tasks at a
specific time
anxiety about the task
not knowing what is
required
feeling overwhelmed
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How do we procrastinate?
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When did you last procrastinate?
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What triggers it?
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Taking control of time
Ask yourself from time to time:
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How am I using my mental and physical
energy now?
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Is this good use of my time?
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Identify priorities/commitments for the
week ahead and write on blank sheet
lectures/classes; leisure activities; paid
work; time for self; adequate rest/sleep.
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Personal Timetable
Sun
Mon
Tues
Weds
Thurs
Fri
Sat
08:00
09:00
10:00
11:00
12:00
1:00pm
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
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Use personal timetabling to:
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acknowledge what you have achieved
save mental energy
be purposeful and realistic
meet deadlines and keep up with work
have effective study time and
effective relaxation
Enjoy yourself without guilt and worry
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Reviewing essay preparation
Don’t
Ignore the essay title, plunge into reading, make copious
notes, get overwhelmed with information and then start
worrying about producing a coherent account.
Instead
 Give yourself time to think
 Brainstorm, research answers, and learn
 Through thinking and asking questions become more
selective in your choice of material
 Allow a structure to emerge, and be prepared to revise it
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Writing Strategies
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Free yourself up
Go for a walk; Talk it out loud
Wait for a structure to arrive
Bullet points, mind maps, scribble ideas
Give yourself time to work it out – learning
and writing involve unconscious processes
Imagine looking back at this task in 2 or 6
months time
Work with others, use study groups, etc.
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The final stage of writing
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Budget about an hour for each sheet, half of
which will be allocated to the draft.
Don’t worry about being stylish.
Clarity is much more important.
Keep asking questions and finding answers.
Let go of the tortuous process of putting the
essay together like a jigsaw
Use the essay to examine answers to your
own curiosity
Remember - is it a book or an essay?
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Overcoming Procrastination
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Use a daily schedule and
weekly diary
Prioritise and set
achievable targets
Revise targets
Acknowledge progress
Stay focussed
Avoid avoidant activities!
Reward yourself
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Strategies to move forward
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Experiment with your standards for
success. Try for 80% or even 60%
Focus on the process of doing an activity
not just the end result.
Evaluate success in terms of what you
accomplished and whether you enjoyed
the task.
Check your feelings. Monitor feelings of
anxiety and depression. Don’t set up
impossible expectations
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Face your fears that may be behind your
procrastination - What am I afraid of? What
is the worst thing that could happen?"
Celebrate your mistakes
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Looking behind the time issue
What kind of internal
pressure do I put myself
when preparing to work…?
What negative thoughts get
in the way of working?
Where do these come from?
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Procrastination Mini Questionnaire
1. Describe the Internal Critic.
2. What does he or she say to you when you are under pressure?
(list negative thoughts)
Who’s voice is it?
3. What is the resulting self defeating behaviour (i.e. procrastination) and unhealthy
emotion (i.e. anxiety, fear, panic etc)?
Self Defeating Behaviour:
Unhealthy Negative Emotions:
4. What could an alternative be to the Internal Critic? (i.e. a less judgemental voice)
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Conclusions
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Look after yourself (diet, sleep)
Keep a supportive structure for
your daily life; have relaxation time
See writing as a time of discovery
Recall past achievements
Challenge negative thoughts
Imagine looking back at the task in
3 or 6 months time
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LSE Student Counselling
Service
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Free and confidential
Groups and Workshops programme
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Self Esteem Group
Stress Management Group
Longer term groups for PhD and for MSc students
Website has information about the Service
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Stress management handout
Relaxation tape MP3’s
Links to self help resources
Powerpoints from Workshops on perfectionism and
procrastination
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