Procrastination

The art of procrastination basically inverts Bandura's idea of rewards for tasks completed so that whatever we do to procrastinate before the work, becomes the reward. We all have those little projects or simple errands which block us from our work, as if we had no choice but to do them first. It could be that the project is too big, not interesting, emotionally threatening, or you may just be burned out by too much work. A student may find anything more pleasing than the task at hand.

Make a list of what activities you do to procrastinate. It's normal to have things on your to do list that you actually don't like to do that much (clean your room, pay your bills, work on your friend's homework) and some activities that you like (fun readings, hanging out with friends, answering email). Some of these can be rewards to help motivate you. Two keys to remember:

1. Break down tasks into doable parts Break it Down Before You Have A Breakdown and then
2. Link them to rewards that will be received after the goal is accomplished!

To help a student break out of the procrastination cycle, an enriched version of David Ellis' Seven Day Anti-Procrastination Plan (1991) is provided. The Conquering Procrastination Contract (pdf) can be filled out in a matter of minutes and is tied to Bandura's ideas of motivation. To remember the steps, they are tied to the days of the week as a pneumonic device:

• Monday: Make it Meaningful (intrinsic goals of knowledge)
• Tuesday: Take it Apart (doable goals)
• Wednesday: Write it Down
• Thursday: Tell Someone (get cooperation and encouragement)
• Friday: Find a Reward
• Saturday: Settle it Now (put it in your daily planner)
• Sunday: Sign it! (make a commitment to yourself!)

The example gives an idea of how to break things into doable goals and set rewards.