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Overcoming Procrastination
Introduction
William Knaus, a psychologist, estimated that 90% of college students
procrastinate. Of these students, 25% are chronic procrastinators and they
are usually the ones who end up dropping out of college.
What is Procrastination?
Procrastination is the avoidance of doing a task, which needs to be
accomplished. This can lead to feelings of guilt, inadequacy, depression
and self-doubt among students. Procrastination has a high potential for
painful consequences. It interferes with the academic and personal success
of students.
Why do Students Procrastinate?
Procrastination begins with some kind of negative feeling that distracts us.
However negative is often just a label put on top of neutral energy. If
you can recognize and reframe some of these feelings of anxiety and self-doubt,
you can make a plan for organizing your time and yourself.
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Solution
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- Unrealistic Expectations and Perfectionism.
You may believe that you MUST read everything ever written on a
subject before you can begin to write your paper. You may
think that you haven't done the best you possibly could do, so
it’s not good enough to hand in.
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- Let go of those beliefs. Start early, do the
best you can at the moment. Review and revise later.
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- Fear of Failure.
You may think that if you don't get an ‘A’, you are a failure.
Or that if you fail an exam, you, as a person, are a failure, rather
than that you are a perfectly ok person who has failed an exam.
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- Reframe failure – use it to learn - move on to
the next event. Compete only with yourself! Visit the
professor - “How can I do better on the next exam?”
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- Focus on your priorities and goals. Apply
material to yourself.
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- Fear and Anxiety.
You may be overwhelmed with the task and afraid of getting a failing
grade. As a result, you spend a great deal of time worrying
about your upcoming exams, papers and projects, rather than
completing them.
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- Break the large task into small parts. Set
specific goals. “Bite it off, one small bite at a time.”
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- Difficulty Concentrating.
When you sit at your desk you find yourself daydreaming, staring
into space, looking at pictures of your boyfriend/girlfriend, etc.,
instead of doing the task.
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- Getting started: organize environment; 5 minute
rule; pre-read text; review lecture notes; use a worry pad.
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- Personal Problems.
For example, financial difficulties, problems with your
boyfriend/girlfriend, etc.
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- Seek counseling. See resources below.
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- Poor Time Management.
Procrastination means not managing time wisely. You may be
uncertain of your priorities, goals and objectives. You may
also be overwhelmed with the task. As a result, you keep
putting off your academic assignments for a later date, or spending
a great deal of time with your friends and social activities, or
worrying about your upcoming examination, class project and papers
rather than completing them.
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- Keep a record of how you are using your time.
- Summarize your time usage by categories.
- Make a weekly schedule, daily priority list and
monthly calendar.
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Counseling Help - Where To Find It!
Counseling and Psychological Services (CAPS)
494-6995 OR 494-1707, PSYC 1120
Purdue Counseling and Guidance Center
494-9138, LAEB 3202
Adapted from University at Buffalo Counseling Center
http://ub-counseling.buffalo.edu/stressprocrast.shtml
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