PROCRASTINATION

PROCRASTINATION

1. OVERCOMING

   • Increasing emotional control
     • Attitude adjustment
     • Increasing stress tolerance
     • Enhancing mood control
   • Improving thinking
     • Paying attention
     • Thinking rationally
     • Improving problem solving skills
   • Acquiring self-management skills
     • Goal vision
     • Planning
     • Scheduling
     • Capturing tasks on a general to-do list
     • Prioritizing tasks
     • Making and using a daily task list
     • Keeping a journal
   • Completing tasks
     • Maintaining grace under pressure
     • Tending the task list at all times
     • Focusing on one task at-a-time
     • Removing uncertainty
     • Maintaining perspective
     • Snapping out of it
     • Easing into the task
     • Self-rewards
     • Feedback and record keeping
     • Stopping at the point of diminishing returns
     • Dividing and conquering
     • Scheduling breaks
     • Recruiting peer support
   • Changing habits
     • The 21-day principle
     • Identifying specific behaviors to change
     • Quitting behavioral addictions
     • Practicing replacement behaviors

2. CAUSES

   • Low self-confidence
   • I'm too busy
   • Manipulation
   • Stubbornness
   • Coping with pressures
   • A frustrated victim
   • Difficult
   • Time-consuming
   • Lack of knowledge or skills
   • Anxiety and fears
   • Perfectionism
   • Anger/Hostility
   • Low frustration tolerance
   • Self-downing
   • Addiction
   • Arrogance
   • Disorganization
   • Family problems
   • Unconscious motives
   • Indecision
   • Phobia
   • Self-centeredness
   • Resentment
   • Rebellion
   • Paranoia
   • Low tolerance to stress
   • Low ambition
   • Poor attitude
   • Objective conflict
   • Feeling overwhelmed
   • Discouragement
   • Guilt

3. CONSEQUENCES

   • Weakened immune system
   • Sleep disorders
   • "Optimistic"
   • Negative impact on the relationships
     • Workplace
     • Private
   • Lost opportunities
   • Tardiness
   • Missed deadlines
   • Irresponsibility towards others
   • Lack of preparedness
   • Poor performance
   • Career troubles
   • Unnecessary expenses
   • Financial difficulties
   • Medical problems
   • Dissatisfaction about oneself
   • Dissatisfaction of others about one's procrastination

4. Skipping it

5. Doing it last

6. Escape

7. Behavior

8. Lack of a behavior