{"id":367,"date":"2018-04-11T13:56:31","date_gmt":"2018-04-11T17:56:31","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/?post_type=chapter&p=367"},"modified":"2018-05-22T18:26:36","modified_gmt":"2018-05-22T22:26:36","slug":"escape-the-procrastination-trap","status":"publish","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/chapter\/escape-the-procrastination-trap\/","title":{"raw":"Escape the Procrastination Trap","rendered":"Escape the Procrastination Trap"},"content":{"raw":"What is procrastination?<\/em><\/strong>\r\n\r\nDefinition: To delay an intended course of action despite expecting to be worse off for the delay.[footnote] Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin<\/em>, 133, 65-94. http:\/\/dx.doi.org\/10.1037\/0033-2909.133.1.65 [\/footnote]\r\n\r\nWhy do we procrastinate?<\/em><\/strong>\r\n\r\nProcrastination is not a \u201cone size fits all\u201d problem.\u00a0 We procrastinate for a variety of different reasons.\u00a0\u00a0\u00a0 The first step in tackling procrastination is to do some detective work \u2013 to figure out \u2013 without judgment \u2013 why it might be that you procrastinate.\r\n\r\nReasons for Procrastination<\/strong>\r\n\r\nPeople procrastinate for a variety of different reasons:\r\n
    \r\n \t
  1. Not being sure of how to do the task at hand. If a task seems difficult, or if you\u2019re not sure you know how to complete it, it is natural to avoid tackling it.<\/li>\r\n \t
  2. The task to be done doesn\u2019t interest you, and it seems preferable to work on tasks (e.g. other courses) that are more in line with your personal interests. You may lack motivation to work on the task.<\/li>\r\n \t
  3. Fear of not doing well on the task. Trying hard at a task and failing might seem worse than failing because you didn\u2019t try.\u00a0 Often a root cause of this type of procrastination is perfectionism.<\/li>\r\n \t
  4. Or, you might fear the opposite. Some people fear being too successful, because the result of this success is that people will expect more of you the next time.<\/li>\r\n<\/ol>\r\nIdentifying the cause of procrastination can help you move towards a solution.\u00a0 Here are some suggested solutions for each of the four causes mentioned above:\r\n\r\n\r\n\r\n\r\n\r\n
    I\u2019m not sure I know how to do it<\/strong><\/td>\r\nLook for ways to develop your skills in the areas where you feel unsure of your ability to be successful.\u00a0 For example:\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a math or accounting tutor to learn how to solve a difficult type of problem\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a writing tutor to develop an outline for your paper\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Learn from library staff how to use the research tools that are available\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a learning strategist to learn how to read more effectively\r\n\r\nRather than procrastinating, you can empower yourself to be successful.\u00a0 The skills you gain will help you not only on one task, but on other related tasks in the future.<\/td>\r\n<\/tr>\r\n
    I\u2019m not interested in this task\/ it isn\u2019t motivating for me<\/strong><\/td>\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose to \u201cjust do it\u201d, and complete the task, allowing yourself guilt free time after it is done.\u00a0 Consider how continuing to dread the task might be taking away from future enjoyment of other things.\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider your attitude towards things that are uninteresting \u2013 is your attitude preventing you from finding the motivation you need?\u00a0 Is it realistic to expect that you will always have interesting or enjoyable tasks?\r\n\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider how the task at hand relates to your long-term goals.\u00a0 For example, perhaps the course is not interesting to you, but it will help you achieve your goal of finishing your degree, and obtaining employment in an area that interests you.<\/td>\r\n<\/tr>\r\n
    I\u2019m afraid of failing\/ I\u2019m afraid of what success might mean<\/strong><\/td>\r\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider whether you have developed unrealistic standards for yourself.\u00a0 How can you set realistic goals for what it means to be successful?<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n[footnote]Adapted from: Oregon State University Academic Success Centre. (n.d.) Six Reasons People Procrastinate<\/em>. Retrieved from success.oregonstate.edu\/six-reasons-people-procrastinate \u21b5[\/footnote]\r\n\r\nGetting Started<\/strong>\r\n\r\n[caption id=\"attachment_558\" align=\"alignleft\" width=\"111\"]\"Stopwatch Imaged Credit: Rawia Inaim[\/caption]\r\n\r\nA key aspect of overcoming procrastination is developing strategies to get started.\u00a0 Often, committing to complete one small task can be enough to begin moving ahead.\u00a0 For example, just taking out your laptop, creating a document, and typing the title can create some forward momentum.\r\n\r\nA well-known technique for managing time that can help with procrastination is called the Pomodoro Technique<\/em>.\u00a0 This technique is a method of managing procrastination by breaking down your work periods into small, manageable units. Here's how it works:\r\n
      \r\n \t
    1. Choose the task you want to accomplish.<\/li>\r\n \t
    2. Set a timer for 25 minutes- no interruptions are allowed!<\/li>\r\n \t
    3. Work until the timer rings.<\/li>\r\n \t
    4. Take a short break.<\/li>\r\n \t
    5. Do up to 4 Pomodoros and then take a longer break.<\/li>\r\n<\/ol>\r\nWhy the Method Works<\/strong>\r\n\r\nThe Pomodoro technique can help you push past procrastination and create forward momentum because it requires you to commit to only a small, manageable period of work.\u00a0 In addition, it can help you discipline yourself to work without interruptions, and can create awareness of how much time individual tasks take.\u00a0 Lastly, the method allows you to reward yourself with frequent breaks, which maintains motivation.\r\n
      \r\n

      Try it!<\/h3>\r\nTake some concrete steps this week to defeat procrastination.\r\n
        \r\n \t
      1. Of the reasons listed above, why do you tend to procrastinate?\u00a0 What is one step you will take this week to move ahead on your project.<\/li>\r\n \t
      2. Try the Pomodoro technique<\/em> once this week.\u00a0 Do you find that it helps you get started and stay focused?<\/a><\/li>\r\n<\/ol>\r\n<\/div>\r\n ","rendered":"

        What is procrastination?<\/em><\/strong><\/p>\n

        Definition: To delay an intended course of action despite expecting to be worse off for the delay.[1]<\/sup><\/a><\/p>\n

        Why do we procrastinate?<\/em><\/strong><\/p>\n

        Procrastination is not a \u201cone size fits all\u201d problem.\u00a0 We procrastinate for a variety of different reasons.\u00a0\u00a0\u00a0 The first step in tackling procrastination is to do some detective work \u2013 to figure out \u2013 without judgment \u2013 why it might be that you procrastinate.<\/p>\n

        Reasons for Procrastination<\/strong><\/p>\n

        People procrastinate for a variety of different reasons:<\/p>\n

          \n
        1. Not being sure of how to do the task at hand. If a task seems difficult, or if you\u2019re not sure you know how to complete it, it is natural to avoid tackling it.<\/li>\n
        2. The task to be done doesn\u2019t interest you, and it seems preferable to work on tasks (e.g. other courses) that are more in line with your personal interests. You may lack motivation to work on the task.<\/li>\n
        3. Fear of not doing well on the task. Trying hard at a task and failing might seem worse than failing because you didn\u2019t try.\u00a0 Often a root cause of this type of procrastination is perfectionism.<\/li>\n
        4. Or, you might fear the opposite. Some people fear being too successful, because the result of this success is that people will expect more of you the next time.<\/li>\n<\/ol>\n

          Identifying the cause of procrastination can help you move towards a solution.\u00a0 Here are some suggested solutions for each of the four causes mentioned above:<\/p>\n\n\n\n\n\n
          I\u2019m not sure I know how to do it<\/strong><\/td>\nLook for ways to develop your skills in the areas where you feel unsure of your ability to be successful.\u00a0 For example:<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a math or accounting tutor to learn how to solve a difficult type of problem<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a writing tutor to develop an outline for your paper<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Learn from library staff how to use the research tools that are available<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make an appointment with a learning strategist to learn how to read more effectively<\/p>\n

          Rather than procrastinating, you can empower yourself to be successful.\u00a0 The skills you gain will help you not only on one task, but on other related tasks in the future.<\/td>\n<\/tr>\n

          I\u2019m not interested in this task\/ it isn\u2019t motivating for me<\/strong><\/td>\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose to \u201cjust do it\u201d, and complete the task, allowing yourself guilt free time after it is done.\u00a0 Consider how continuing to dread the task might be taking away from future enjoyment of other things.<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider your attitude towards things that are uninteresting \u2013 is your attitude preventing you from finding the motivation you need?\u00a0 Is it realistic to expect that you will always have interesting or enjoyable tasks?<\/p>\n

          \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider how the task at hand relates to your long-term goals.\u00a0 For example, perhaps the course is not interesting to you, but it will help you achieve your goal of finishing your degree, and obtaining employment in an area that interests you.<\/td>\n<\/tr>\n

          I\u2019m afraid of failing\/ I\u2019m afraid of what success might mean<\/strong><\/td>\n\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Consider whether you have developed unrealistic standards for yourself.\u00a0 How can you set realistic goals for what it means to be successful?<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

          [2]<\/sup><\/a><\/p>\n

          Getting Started<\/strong><\/p>\n

          \"Stopwatch
          Imaged Credit: Rawia Inaim<\/figcaption><\/figure>\n

          A key aspect of overcoming procrastination is developing strategies to get started.\u00a0 Often, committing to complete one small task can be enough to begin moving ahead.\u00a0 For example, just taking out your laptop, creating a document, and typing the title can create some forward momentum.<\/p>\n

          A well-known technique for managing time that can help with procrastination is called the Pomodoro Technique<\/em>.\u00a0 This technique is a method of managing procrastination by breaking down your work periods into small, manageable units. Here’s how it works:<\/p>\n

            \n
          1. Choose the task you want to accomplish.<\/li>\n
          2. Set a timer for 25 minutes- no interruptions are allowed!<\/li>\n
          3. Work until the timer rings.<\/li>\n
          4. Take a short break.<\/li>\n
          5. Do up to 4 Pomodoros and then take a longer break.<\/li>\n<\/ol>\n

            Why the Method Works<\/strong><\/p>\n

            The Pomodoro technique can help you push past procrastination and create forward momentum because it requires you to commit to only a small, manageable period of work.\u00a0 In addition, it can help you discipline yourself to work without interruptions, and can create awareness of how much time individual tasks take.\u00a0 Lastly, the method allows you to reward yourself with frequent breaks, which maintains motivation.<\/p>\n

            \n

            Try it!<\/h3>\n

            Take some concrete steps this week to defeat procrastination.<\/p>\n

              \n
            1. Of the reasons listed above, why do you tend to procrastinate?\u00a0 What is one step you will take this week to move ahead on your project.<\/li>\n
            2. Try the Pomodoro technique<\/em> once this week.\u00a0 Do you find that it helps you get started and stay focused?<\/a><\/li>\n<\/ol>\n<\/div>\n

               <\/p>\n

              1. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin<\/em>, 133, 65-94. http:\/\/dx.doi.org\/10.1037\/0033-2909.133.1.65 ↵<\/a><\/li>
              2. Adapted from: Oregon State University Academic Success Centre. (n.d.) Six Reasons People Procrastinate<\/em>. Retrieved from success.oregonstate.edu\/six-reasons-people-procrastinate \u21b5 ↵<\/a><\/li><\/ol><\/div>","protected":false},"author":244,"menu_order":4,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-367","chapter","type-chapter","status-publish","hentry"],"part":359,"_links":{"self":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapters\/367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/wp\/v2\/users\/244"}],"version-history":[{"count":4,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapters\/367\/revisions"}],"predecessor-version":[{"id":685,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapters\/367\/revisions\/685"}],"part":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/parts\/359"}],"metadata":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapters\/367\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/wp\/v2\/media?parent=367"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/pressbooks\/v2\/chapter-type?post=367"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/wp\/v2\/contributor?post=367"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/studystrategizesucceed\/wp-json\/wp\/v2\/license?post=367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}