L10 -

Question 1

what is procrastination

Answer 1

delaying the start or completion of tasks

• thief of time, not laziness.
• negative and purposeful delay: procrastination used to not be negative, now negative connotation = form of avoidance

Question 2

gender difference in procrastination

Answer 2

none.

Question 3

situational vs chronic procrastinators

Answer 3

situational: only one aspect of life (paper or exam, not both)
- chronic: avoid everything. only 20% of adult population

Question 4

2 types of procrastinators

Answer 4

arousal procrastination

avoidance procrastination

Question 5

pro = ?

crasta?

Answer 5

forward in time

of tomorrow

Question 6

arousal procrastination

Answer 6

pleasurable “rush” => pressure hits, get reult you want = rush. not motivation that causes pressure, panic causes pressure.

Question 7

avoidance procrastination

Answer 7

unpleasant/aversive tasks

• task reflect self-worth: fear of failure, dont get results, procrastination ensures time is culprit for not doing well.
• lack self-worth in abilities: fear of pas success. put off because afraid to disappoint self

Question 8

procrastination strategies

Answer 8

• be aware of causes & consequences.
• cognitively restructure
• separate behaviours from emotions

Question 9

be aware - procrastination therapy

Answer 9

chronic, acute, recent. personal problem? affecting others?

Question 10

cognitively restructure - procrastination therapy

Answer 10

good at excuses: see what parts of excuse are actually within one’s control
internal (self-worth) vs external (time-management, scheduling) causes.
- change idea that is it within your control

Question 11

separate behaviours from emotions

Answer 11

dettach emotions from task, just focus on behaviour

Question 12

9 things to conquer procrastination

Answer 12

time management - not always enough.
re-evaluate time to completion
prioritize steps to completion - get everything together before starting on task.
physical reminder - sticky notes to remind & pressure
structure the setting for task completion: separate where you relax vs work
break into pieces
5-minute rule: work for 5 mins - biggest hump to starting. INERTIA = hump, once started, keep going
positive role models - former procrastinator as role models.
consequences: face them to motivate you to stop procrastinating

Question 13

5 stress management tips

Answer 13

hope for best, prepare for worst
seek control in face of present stressor, not after events have passed
seekf useful predictability
find healthy outlets for frustration
develop social support

Question 14

find what works for you

Answer 14

new techniques may take a few weeks.

- effective stress management is not a diet, it’s a lifestyle.