Procrastination

DO IT NOW !

Procrastination is part of being human. We are all plagued by procrastination at one time or another. However, for some it is a major problem. "Excessive postponing" generally impacts one's academic performance more in an online class than on-campus because "being there" is often less routine. In either case, procrastination usually has the same net results in all areas of one's life — wasted time, missed opportunities, poor performance and/or increased stress.

WHAT IS PROCRASTINATION

• Very simply stated, procrastination is the deliberate act of excessive postponing.
• How much trouble your postponing causes depends to a large degree on the price you have to pay for the behavior.

1. In one instance, procrastination is a delaying device that offers protection from fear or anxiety. Looking at this more closely, a student puts off working on math homework because

• math homework causes anxiety because the questions are hard to solve
• the inability to solve the problems reveals an academic weakness
• past failures have reinforced a negative self-image with self-condemnation, anxiety and embarrassment as end results.
  

2. In another instance, procrastination is a bad habit.

• There are two general causes of bad habits.
  • One is justifying behavior caused by perfectionism, inadequacy, and fear of discomfort. The perfectionist endlessly rewrites draft after draft, worriedly seeking that perfect essay, missing the deadline. The student with feelings of inadequacy "knows" that they are incompetent and therefore avoid the unpleasantness of having their skills put to the test.
  • Fear of discomfort or failure often paralyze many individuals and keep them from doing what should be done.

3. Finally, another cause of bad habits is behavior that becomes cyclical. Not starting on an unpleasant task makes it harder to get things going. Anxiety, fear and feelings of inadequacy keep building within and eventually avoiding tasks reinforces procrastination.

THE CYCLE OF PROCRASTINATION:

• STAGE 1. "I'll start early this time." [But now isn't the right time.]
• STAGE 2. "I've got to start soon." [There is still plenty of time.]
• STAGE 3. "What if I don't start the project in time?" [Feelings of doom over the consequences.]
• STAGE 4. "I should have started sooner." [Guilt feeling begin.]
• STAGE 5. "I am studying for the quiz, I have completed my homework, but the project…" [At least, I'm getting something done.]
• STAGE 6. "I can never enjoy going out with friends." [The procrastinator tries to enjoy other activities but pending tasks keep him from relaxing and enjoying himself.]
• STAGE 7. "Hey, there is still time." [The moment of truth is closing in; the procrastinator tries to remain optimistic.]
• STAGE 8. "There must be something wrong with me." [Self-deprecating comments affix blame and intensify the cycle.]
• STAGE 9. "Why bother — there is no way I can finish it." OR "I can't put it off any longer." [The choice is finally made. It is either blown off as not worth the effort or it is finally completed with the realization that it wasn't all that bad, "but I should have started earlier."]
• STAGE 10. "I will never do this to myself again." [If the price is high enough, the procrastinator might start making the changes required. If not, the cycle begins again.]

CAN PROCRASTINATION BE CURED?
It can, but, read the statement underlined above again. Ending procrastination requires energy and commitment.
What will help? See the tips below.

SELF-TALK
The first step is to admit there is a problem. If you don't know you are a procrastinator, how can you possibly be expected to change behavior patterns? The second step is to begin monitoring your behavior.

• How frequently do you make excuses for not starting a task?
• Write down all of your excuses on one half of the page, using two columns.
• On the right side of the page, challenge your faulty reasoning (justifications and rationalizations) and write down your realistic thoughts on the opposite side of each excuse.
• Here is an example:
  • EXCUSE: "I don't feel like doing it."
  • REALISTIC THOUGHT: "If I wait for the right mood, I might never do it."

POSITIVE SELF-TALK
Do not belittle yourself or your efforts. That only serves to perpetuate the cycle of procrastination. Labeling yourself as dumb or lazy does not help. Your tasks are separate from who you are as a person. Incorporate self-motivating statements into your thoughts, such as…

• "There is no time like the present."
• "The sooner I get this task done, the sooner I can enjoy my favorite TV program."
• "Perfectionism is nothing more than an illusion that keeps me from doing what I have to do right now."

SETTING CLEAR GOALS What do you want to accomplish? What needs to be done to accomplish it? Be specific. If there is a deadline, figure out a time table with realistic goals at each step. On big projects, plan backwards. Start with small portions of the total project and accomplish it step by step.

PRIORITIZING TASKS Write down daily tasks that need to be done in the order of their importance. The greater the importance or urgency, the higher its priority. Start at the top of the list each day and work your way down. If the last item is not completed today, put it at the top of the list for tomorrow—if it is still that important or urgent.

GETTING ORGANIZED
Acquire a calendar (see Time Skills ~ Calendar section) , "to do" lists, or an organizer. Use them.
Record all due dates, deadlines, and the like. Prioritize tasks on "to do" lists or 3 x 5 cards.
Check off those that you accomplish.
Select the best time of the day for the type of work required.
Do harder more demanding tasks when you tend to be more alert.
Use "stick'ums" as reminders of tasks and deadlines and place them in conspicuous places like the refrigerator, bathroom mirror or car dash.
The more we remember, especially in starting new habits, the more likely we are to follow through with our plans.
The more we practice our new actions, the more likely they will become good habits.

COMMITTING TO THE TASK
Write a contract stating the task and deadlines that you are vowing to meet. Sign it. Better still, tell a parent, friend or supervisor about your plans. It is amazing how accountable one becomes when vocalizing the terms of the contract.

REWARDING YOURSELF
A "do it now" attitude deserves a pat on the back. Celebrate your accomplishments, no matter how small. Move on to bigger and greater things.

Sources: U. S. Military Academy "Time Management Resource Guide" and the Indiana Career and Postsecondary Advancement Center