Page 31 - El Camino College 2018-2019 Student Planner

Day 1:
Make the task meaningful
What is the task you are avoiding?
Why is the task important?
How will it help you in attaining your goal?
List all the benefits of completing the task. Relate this to your goals. Be specific about the payoffs and rewards.
Break Down
Break the task down into small, manageable pieces. Each piece should take 30 minutes or less to complete. List all of the pieces, then cross off each one as you complete it. This way you will have the visual satisfaction of seeing progress.
Intention Statement
Write a statement reflecting your intention to complete a manageable part of your project. Post it where it will be conspicuous. Include a reward in the statement as well, contingent upon finishing the task.
Broadcast
Announce your intention publicly. Tell your family, friends, roommates, etc.
Reward
Reward yourself for your finished work (a reward is something you would truly withhold from yourself if you did not earn it).
Day 2:
Day 3:
Day 4: Day 5:
SEVEN-DAY ANTI-PROCRASTINATION PLAN
“Hard work often pays off after time but laziness always pays off now.” Author Unknown
Procrastination, the habit of putting tasks off to the last possible minute, can be a major problem in both your career and personal life. Missed opportunities, frenzied work hours, stress, resentment, and guilt are just some of the symptoms. Thinking that you absolutely “have to” do something is a major reason for procrastination. When you tell yourself that you “have to” do something, you’re implying that you’re being forced to do it so you’ll automatically feel a sense of resentment and rebellion. Procrastination kicks in as a defense mechanism to keep you away from this stress. If the task you are putting off has a real deadline, then when the deadline gets close, the sense of stress associated with the task becomes overridden by the much greater sense of stress if you don’t get started immediately.
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