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Relaxing

Procrastination

Don't put it off...

Procrastination is the act of delaying or postponing tasks, often resulting in increased stress and reduced productivity. It can stem from various factors, including fear of failure, perfectionism, or simply feeling overwhelmed by the task at hand. Many people procrastinate as a coping mechanism, seeking temporary relief from the pressure of responsibilities. Understanding the reasons behind procrastination can help find effective strategies to overcome it and stay focused on our goals.

Activities

Discussion:

  • Which tasks are you most likely to put off and why?

  • What activities are you most likely to do when you procrastinate?

  • How often do you procrastinate?

  • What is going through your mind when you procrastinate?

  • If you procrastinate often, does it make you more anxious in the long term?

  • How often do you break tasks into small chunks?

  • Have you ever done a journal at times of stress, to explore why you feel this way?

  • Which of these real solutions should you adopt first and why?

Take the Test!

Read each statement and if you agree, give yourself 1 point.​

A higher score means you are more of a procrastinator.

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1. I often find myself doing things late

2. I don't do work until just before the deadline

3. When I am finished with something, I don't give it straight back

4. When it is time to get up in the morning, I don't get right out of bed

5. I don't call or text back quickly

6. I struggle to make decisions quickly

7. I generally delay before starting work

8. I usually have to rush to finish things on time

9. When I have a deadline, I often waste time by doing other things

10. I never leave early to get somewhere on time

11. I usually complete things sooner than necessary

12. I always shop for gifts at the last minute

13. I don't get through my 'to-do' lists

14. I often say, "I'll do it tomorrow"

15. I often settle down and relax when I still have things to do

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Scoring:

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0 to 5 = Low Procrastination

You're probably organised, dependable and cope with short term pain for long term gain.

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6 to 10 = Medium Procrastination:

Generally you're organised but might sometimes avoid doing things that you don't like.

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11 to 15 = High Procrastination:

You often 'put things off' that seem hard and are often rushing at the last minute.

If you're in this category, try doing something today that you know you've been avoiding!

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Discussion:

  • If you've done this test last year, has it improved with age?

  • Is there anything positive about procrastinating?

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Adapted from:

Lay, C. (1986). At last, my research article on procrastination. Journal of Research in Personality, 20, 474-495. 

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