Procrastination Elimination Strategies for Time Management

Understanding Procrastination: Anxiety, LFT and rebellion

The following are some procrastination elimination strategies to help you keep on task:

Reinforcement: Make an agreement with yourself that after a period of working on a task, you will reinforce yourself. For example, "If I study for 50 minutes, I will call my girlfriend or boyfriend or eat some ice cream."

The Bits-and-Pieces Approach: Set a goal to work on a task for a short period of time. For example, rather than ignore a paper assignment, commit to completing one or two pages per day.

The 5-Minute Plan: Agree to work on a task for 5 minutes. At the end of five minutes decide whether you will work on it for another 5 minutes. Often momentum builds as you near the end of the first 5 minutes so that you want to maintain your focus on the task.

Establish a Set Time for a Routine: Setting a precise time during the day for completing a task can help you get it done. For example, deciding to exercise soon after you wake up can help you establish regular exercise behavior.

Modify the Environment: Your working environment can directly influence procrastination. For example, if you need to complete some reading or write a short paper, a bedroom with a stereo, TV, and bed may not be the best place to begin and sustain motivation to complete the task. Changing the setting by going to another room in your home or going to the library where you may find fewer distractions can help you focus on the task.
 

The three main causes of procrastination:

1. Anxiety

2. Low frustration tolerance (LFT)

3. Rebellion
 

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