Make You Own Plan for Overcoming Procrastination

Use the strategies listed here to create your own plan for overcoming procrastination.

Begin with a List

• List tasks that you need to accomplish.
• Set priorities. Mark each task off as you complete the task. When you finish a task, reward yourself.
• Start with the most unpleasant task and get over with it. Then work down the list.
• Work on a task that you avoided, so it is contingent on something that you enjoy doing, like going for a run or dining at your favorite restaurant with friends.

Create an Action Plan

• When the time comes to study and you are tempted to procrastinate, sit down for a five minutes. Envision the consequences of procrastinating, and then follow with your work.
• Imagine how you would behave right now if you are not procrastinating. Role-play and pretend for the next hour that you are not a procrastinator. When you are done, evaluate your actions. How did it feel?
• When you feel an impulse to work on your tasks, follow up on it.
• Create specific rewards. Make them realistic and follow through.

Dr. Jasna Vuk,

Associate Professor, Student Learning Services

Academic Affairs Educational and Student Success Center, UAMS