SOFT SKILL REPORT

ON

PROCRASTINATION

Submitted to the

University of Madras

In partial fulfillment of the requirements

For the award of the degree of

MASTER OF SOCIAL WORK

By

B.HEAMMANTH RAAJ

(Reg.No.K920063)

Under the guidance of

MR G.MANICKAM, M.B.A , M.Phil , NET, M.A(ECONOMICS),M.Sc.(PSYCHOLOGY)

PG DEPARTMENT OF BUSINESS ADMINISTRATION

MOHAMED SATHAK COLLEGE OF ARTS AND SCIENCE

(Affiliated to the University of Madras approved by AICTE, New Delhi)

CHENNAI-600119

JUNE-NOV 2010
 DECLARATION OF THE STUDENT

I declare that this soft skill report on the topic PROCRASTINATION is

submitted on partial fulfillment of the award of Master of Social
Work degree course of the University of Madras Chennai is the result
of the original work done by me and to the best of my knowledge.

B. HEAMMANTH RAAJ
 BONAFIDE CERTIFICATE

This is to certify that the soft skill work in PROCRASTINATION is carried by

Mr. B. HEAMMANTH RAAJ (K920063), in partial fulfillment of the requirement
for the award of MASTER OF SOCIAL WORK of University of Madras during the
year June-Nov 2010 under the guidance and supervision of me the work done
by him, is his original and has not been submitted elsewhere.

Signature of the guide

MR. G. MANICKAM
M.B.A, M.Phil, NET,M.A.(ECONOMICCS), M.Sc(PSYCHOLOGY)

Submitted for the Soft Skills Practical Examination held in ------------------ at Mohd.Sathak College of
Arts and Science, Chennai-119.

Internal Examiner Date : External Examiner

 DECLARATION BY THE DEPARTMENT HOD

MOHAMED SATHAK COLLEGE OF ARTS AND SCIENCE

(Affiliated to the University of Madras)

Sholinganallur, Chennai-600119

This is to certify that Mr. B.HEAMMANTH RAAJ is a bonafide student of M.S.W

and has completed his MSW soft skill project on PROCRASTINATION, in partial
fulfillment of the requirement of the award of the Master of Social Work of
the University of Madras from June-Nov 2010.

Signature of the H.O.D

Mrs. S DEVI

MA., MBA., M.PHIL

 CERTIFICATE BY THE PRINCIPAL
MOHAMED SATHAK COLLEGE OF ARTS AND SCIENCE

(Affiliated to the University of Madras)

Sholinganallur, Chennai-600119

This is to certify that Mr. B. HEAMMANTH RAAJ is a bonafide student of MSW

has completed his MSW soft skill project in PROCRASTINATION, in partial
fulfillment of the requirement of the award of the Master of Social Work of
the University of Madras from June-Nov 2010.

Signature of the Principal

Dr. K.E.N. NALLA MOHAMED

M.sc, M.Phil, Ph.D.

 ACKNOWLEDGEMENT

I would like to thank all those who gave me their time,

care and guidance to whom I owe a debt, which can never be
repaid. The following dignitaries deserve a special mention.
I express my hearty thanks to our respected Dean
Dr. MAJOR M. JAILANI for his continuous encouragement,
help and also providing all the resources needed behind the
scenes.
I express my profound thanks to our respected principal
Dr. K.E.N NALLA MOHAMED for his enthusiastic support,
help and also providing all the resources needed behind the
scenes.
I wish to thank H.O.D, MRS. S. DEVI, MA, MBA, M.Phil.
P.G.Department of Social Work, Mohamed Sathak College of
Arts and Science, Chennai.
I would like to thank my Guide and soft skill trainer Mr.
G. MANICKAM, M.B.A, M.Phil, NET, M.A.
(Economics),M.Sc(Psychology) Lecturer, P.G.Department of
Business Administration, Mohamed Sathak College of Arts
and Science, for his full involvement in every part of my
Project.
B.HEAMMANTH RAAJ

II MSW
INTRODUCTION:-

Procrastination is part of being human. We are all plagued by procrastination at

one time or another. However, for some it is a major problem. This area will
attempt to deal with the type of "excessive postponing" that impacts one's
academic performance. Procrastination usually has the same net results in all
areas of one's life —

 wasted time,

 missed opportunities,

 poor performance and/or

 increased stress. 

DEFINITIONS:-

1. Procrastination refers to the counterproductive deferment of actions or

tasks to a later time.
2. Procrastination is putting off or avoiding doing something that must be
done.
3. dilatoriness: slowness as a consequence of not getting around to it
4. procrastinate - postpone doing what one should be doing; "He did not
want to write the letter and procrastinated for days"
5. procrastinate - postpone or delay needlessly; "He procrastinated the
matter until it was almost too late"
6. Procrastination is the avoidment of a task or action which requires
completion; by focusing on another task. And while almost everyone
procrastinates once in a while; there are a few people which experience
chronic procrastination. Chronic procrastination can be a sign that there is
 an underlying psychological or physiological disorder or mental health
problem(Andrew Knepfle)

CAUSES:-

The causes of procrastination vary and can be psychological as well as

physiological.

Psychological causes:-

One such cause for procrastination is because they wish to avoid some task that
brings up undesired emotions. These unwanted emotions may be that of
helplessness; powerlessness; or that of being overwhelmed or swamped with
work.

Another, somewhat similar cause for procrastination is anxiety or stress over the
task or from another task or action that one has a time constraint on. There is
also the most obvious cause of procrastination, (here it comes), laziness
(Wikipedia 1). Then there are the not so obvious causes. These include: a low
sense of self worth; a self-defeating mentality; or perfectionism. With the latter
of the three, perfectionism, creates high expectations and standards that seem to
difficult to meet. The pressure to meet those expectations may cause low self-
esteem because they are hyper-critical of themselves. Perfectionism may also
make the person not care how his or her efforts turn out; which also may lead to
low self-esteem.

Physiological causes:-

There are also physiological causes of procrastination. The physiogical root of

procrastination is the prefrontal cortex. This part of the brain is responsible for
executive brain functions such as planning; attention; and impulse control. The
prefrontal cortex also acts as a filter by decreasing distracting stimuli from other
brain regions. Damage or low activation in this area can reduce an individual’s
ability to winter out distractions; which can lead to decreased attention, and
increased procrastination. This is similar to the lower activation of the prefrontal
cortex in people with ADD.

For those few people who suffer from chronic procrastination, the cause may be
an underlying mental health problem. Attention deficit disorder or depression
may increase the probability that one procrastinates . Severe and extreme cases
of procrastination can cross into computer, videogame, and pornography
addiction. In these extreme cases for procrastination; in which there is a mental
health problem; medication or therapy can reveal and cure the underlying
problem. That, in turn, will help reduce procrastination.

One of the effects procrastination has is that by procrastinating; the

procrastinating person is reinforcing the negative habit, and is more likely to
repeat it later. Also, for one who procrastinates, he or she may experience
feelings of guilt for getting by with substandard work; as seen most often with
academics.

WHY DO PEOPLE PROCRASTINATE

In one instance, procrastination is a delaying device that offers protection from

fear or anxiety. Looking at this more closely, a student puts off working on
math homework because

 Math homework causes anxiety because the questions are so hard to solve

 The inability to solve the problems reveals a basic academic weakness 

 Past failures have reinforced a negative self-image with self-

condemnation, anxiety and embarrassment as end results.

In another instance, procrastination is a bad habit. There are two general causes
of bad habits. One is justifying behavior caused by perfectionism, inadequacy,
and fear of discomfort. The perfectionist endlessly rewrites draft after draft,
worriedly seeking that perfect essay, missing the deadline. The student with
feelings of inadequacy “knows" that they are incompetent and therefore avoid
the unpleasantness of having their skills put to the test. Fear of discomfort or
failure often paralyzes many individuals and keeps them from doing what
should be done. 

The second cause of bad habits is behavior that becomes cyclical. Not starting
on an unpleasant task makes it harder to get things going. Anxiety, fear and
feelings of inadequacy keep building within and eventually avoiding tasks
reinforces procrastination. 

Types of procrastinators
The relaxed type
The relaxed type of procrastinators views their responsibilities negatively and
avoids them by directing energy into other tasks. It is common, for example, for
relaxed type procrastinating children to abandon schoolwork but not their social
lives. Students often see projects as a whole rather than breaking them into
smaller parts. This type of procrastination is a form of denial or cover-up;
therefore, typically no help is being sought.

Furthermore, they are also unable to defer gratification. The procrastinator

avoids
situations that would cause displeasure, indulging instead in more enjoyable
activities. In Freudian terms, such procrastinators refuse to renounce the
pleasure principle, instead sacrificing the reality principle. They may not appear
to be worried about work and deadlines, but this is simply an evasion.
The tense-afraid type
The tense-afraid type of procrastinator usually feels overwhelmed with pressure,
unrealistic about time, uncertain about goals and many other negative feelings.
Feeling that they lack the ability or focus to successfully complete their work,
they tell themselves that they need to unwind and relax, that it's better to take it
easy for the afternoon, for example, and start afresh in the morning. Usually
have grandiose plans rather than being realistic. Their 'relaxing' is often
temporary and ineffective, and leads to even more stress as time runs out,
deadlines approach and the person feels increasingly guilty and apprehensive.
This behavior becomes a cycle of failure and delay, as plans and goals are put
off, penciled into the following day or week in the diary again and again. It can
also have a debilitating effect on their personal lives and relationships. Since
they are uncertain about their goals, they often feel awkward with people who
appear confident and goal- oriented, which can lead to depression. Tense-afraid
procrastinators often withdraw from social life, avoiding contact even with
close friends.

According to Sapadin & Maguire there are 6 types of procrastinators.

1. Perfectionists

2. Dreamers

3. Worries

4. Defiers

5. Crisis-Makers

6. Over-Dozers

WHY DO PEOPLE PROCRASTINATE

In one instance, procrastination is a delaying device that offers protection from

fear or anxiety. Looking at this more closely, a student puts off working on
math homework because

 Math homework causes anxiety because the questions are so hard to solve
  The inability to solve the problems reveals a basic academic weakness 
 Past failures have reinforced a negative self-image with self-
condemnation, anxiety and embarrassment as end results.

In another instance, procrastination is a bad habit. There are two general causes
of bad habits. One is justifying behavior caused by perfectionism, inadequacy,
and fear of discomfort. The perfectionist endlessly rewrites draft after draft,
worriedly seeking that perfect essay, missing the deadline. The student with
feelings of inadequacy “knows" that they are incompetent and therefore avoid
the unpleasantness of having their skills put to the test. Fear of discomfort or
failure often paralyzes many individuals and keeps them from doing what
should be done. 

The second cause of bad habits is behavior that becomes cyclical. Not starting
on an unpleasant task makes it harder to get things going. Anxiety, fear and
feelings of inadequacy keep building within and eventually avoiding tasks
reinforces procrastination. 

THE CYCLE OF PROCRASTINATION

 STAGE 1. "I'll start early this time."

[But now isn't the right time.] 

 STAGE 2. "I've got to start soon."

[There is still plenty of time.] 

 STAGE 3. "What if I don't start the project in time?"

[Feelings of doom over the consequences.] 

 STAGE 4. "I should have started sooner."

[Guilt feeling begin.] 

 STAGE 5. "I am studying for the quiz, I have completed my homework,
but the project…"

[At least, I'm getting something done.] 

 STAGE 6. "I can never enjoy going out with friends."

[The procrastinator tries to enjoy other activities but pending tasks keep
him from relaxing and enjoying himself.] 

 STAGE 7. "Hey, there is still time."

[The moment of truth is closing in; the procrastinator tries to remain

optimistic.] 

 STAGE 8. "There must be something wrong with me."

[Self-deprecating comments affix blame and intensify the cycle.] 

 STAGE 9. "Why bother — there is no way I can finish it." OR "I can't
put it off any longer."

[The choice is finally made. It is either blown off as not worth the effort
or it is finally completed with the realization that it wasn't all that bad,
"but I should have started earlier."] 

 STAGE 10. "I will never do this to myself again."

[If the price is high enough, the procrastinator might start making the
changes required. If not, the cycle begins again.] 
 REMEMBER: GREATER ENERGY IS REQUIRED TO START
CHANGE THAN TO SUSTAIN CHANGE. 

CAN PROCRASTINATION BE CURED?

It can but read the statement underlined again. It will require energy and

commitment. What will help? See the tips below. 

SELF-TALK

The first step is to admit there is a problem. If you don't know you are a

procrastinator, how can you possibly be expected to change behavior patterns?

The second step is to begin monitoring your behavior. 

 How frequently do you make excuses for not starting a task? 

 Write down all of your excuses on one half of the page, using two

columns. 

 On the right side of the page, challenge your faulty reasoning

(justifications and rationalizations) and write down your realistic thoughts

on the opposite side of each excuse. 

 Here is an example: 

o EXCUSE: "I don't feel like doing it." 

o REALISTIC THOUGHT: "If I wait for the right mood, I might

never do it."
POSITIVE SELF-TALK 

Do not belittle yourself or your efforts. That only serves to perpetuate the cycle

of procrastination. Labeling yourself as dumb or lazy does not help. Your tasks

are separate from which you are as a person. Incorporate self-motivating

statements into your thoughts, such as… 

 "There is no time like the present."

 "The sooner I get this task done, the sooner I can enjoy my favorite TV

program." 

 "Perfectionism is nothing more than an illusion that keeps me from doing

what I have to do right now." 

SETTING CLEAR GOALS

What do you want to accomplish? What needs to be done to accomplish it? Be

specific. If there is a deadline, figure out a time table with realistic goals at each

step. On big projects, plan backwards. Start with small portions of the total

project and accomplish it step by step.

PRIORITIZING TASKS
Write down daily tasks that need to be done in the order of their importance.

The greater the importance or urgency, the higher its priority. Start at the top of

the list each day and work your way down. If the last item is not completed

today, put it at the top of the list for tomorrow--if it is still that important or

urgent. 

GETTING ORGANIZED

Acquire a calendar, "to do" lists, or an organizer. Use them.

Record all due dates, deadlines, and the like. Prioritize tasks on "to do" lists

or cards.

Check off those that you accomplish.

Select the best time of the day for the type of work required.

Do harder more demanding tasks when you tend to be more alert.

Use "stickups" as reminders of tasks and deadlines and place them in

conspicuous places like the refrigerator, bathroom mirror or car dash.

The more we remember, especially in starting new habits, the more likely

we are to follow through with our plans.

 The more we practice our new actions, the more likely they will become

good habits.

COMMITTING TO THE TASK

Write a contract stating the task and deadlines that you are vowing to meet. Sign

it. Better still; tell a parent, friend or supervisor about your plans. It is amazing

how accountable one becomes when vocalizing the terms of the contract. 

REWARDING YOURSELF

A "do it now" attitude deserves a pat on the back. Celebrate your

accomplishments, no matter how small. Move on to bigger and greater things. 

Perfectionism

Traditionally, procrastination has been associated with perfectionism, a

tendency to

negatively evaluate outcomes and one's own performance, intense fear and

avoidance of evaluation of one's abilities by others, heightened social self-

consciousness and anxiety, recurrent low mood, and workaholics. Slaney (1996)

found that adaptive perfectionists were less likely to procrastinate than non-

perfectionists, while maladaptive perfectionists (people who saw their

perfectionism as a problem) had high levels of procrastination (and

also of anxiety).
Academic procrastination

While academic procrastination is not a special type of procrastination,

procrastination is thought to be particularly prevalent in the academic

setting[citation needed ], where students are required to meet deadlines for

assignments and tests in an environment full of events and

activities which compete for the students' time and attention. More specifically,

a 1992 study showed that "52% of surveyed students indicated having a

moderate to high need for help concerning procrastination".

Some students struggle with procrastination due to a lack of time management

or study skills, stress, or feeling overwhelmed with their work.[citation

needed ] Students can also struggle with procrastination for medical reasons

such as ADD/ADHD or a learning disorder.

Student Syndrome

Student syndrome refers to the phenomenon that many students will begin to

fully apply themselves to a task just before a deadline. This leads to wasting any

buffers built into individual task duration estimates. The term originated in

Eliyahu M. Goldratt's novel style book, Critical Chain, and the principle is also

addressed in the book entitled Agile Management for Software Engineering:

For example, if a group of students goes to a professor and asks for an extension

to a deadline they will usually defend their request by noting how much better
their project will be if they are given more time to work on it; they request this

with the intent to distribute their work time across the remainder of the time

until the deadline. In reality however, most students will have other tasks or

events that place demands on their time. They will often end up close to the

same situation they started with, wishing they had more time as the

new delayed deadline approaches. This same behaviour is seen in businesses; in

project and task estimating, time- or resource-buffer is applied to the task to

allow for overrun or other scheduling problems. However with Student

syndrome the latest possible start of tasks causes the buffer for any

given task to be wasted beforehand, rather than kept in reserve. Like students,

many workers do not complete assignments early, but wait until the last minute

before starting, often having to rush to submit their assignment minutes before

the deadline. A similar phenomenon is seen every year in the United States

when personal tax returns are due - Post Offices remain open until midnight on

the final day as people queue to get their tax return postmarked.

Some people who put things off have what seems like an internal, almost knee-

jerk resistance to doing jobs they believe they have to do or should do. If you
procrastinate more than you like, you may be unconsciously struggling with this

internal resistance. Fortunately, there are ways to use that resistance to your

advantage in your battle to reduce procrastination.

One way involves putting off something that you feel you should do or have to

do and do something less pressing instead. You may set this up so that what

you actually do is what you need to do in the first place.

For example, to help you do this innovative exercise in BEATING

PROCRASTINATION, tell yourself your job is to procrastinate. Your job is to

put this enjoyable exercise off. You do not have a choice; you have to put off

doing this enlightening exercise.

As you tell yourself you HAVE TO PROCRASTINATE on doing this exercise,

you may feel your built-in resistance start to rise against to things you have to

do. Because it is required in this exercise that you HAVE TO

PROCRASTINATE, and because you seem to naturally resist what you have to

do, it would not be surprising that you begin to feel a desire to do this exercise.
While this may sound strange, these are normal feelings and reactions for many

people who have been in the habit of putting things off more than they prefer.

At this point, it would not be unexpected for some people to feel curious as to

what the rest of this handout is about and want to go on. If you feel like that,

you might choose to read on. You may stop any time you wish. You might

even be curious about what are the possible alternatives to procrastination and

want to read the first one. If you don't want to read any further, that's OK. You

may prefer not to do anything about procrastination, now.

POSSIBLE SOLUTIONS

1. Some people who procrastinate become curious about what is it they put

off when they procrastinate. Some of these people have kept a log for only 1

week where they jot down whatever it is they put off.

Maybe after a few days of logging "procrastinatables," you

may begin to see certain patterns about what kinds of tasks

you put off. You may see avoidance of certain

kinds of work or situations that are potentially

conflict arousing. Maybe you will see that "putting

off" has to do with certain kinds of people, teaching styles, environments,

moods, feelings, tasks, etc. Possibly, you may notice a "first impulse"

resistance to required work as you log things.

It could be that doing this first step might give you insight into whatever it is

you keep putting off. Some people begin to see possible solutions to

procrastination at this point and some do not, yet. Either way is ok.

2. If you choose to do a log, you may want to look for common "delaying

tactics". Many procrastinators discover an "inner voice" telling them what to do

just before something is put off. This inner voice is normal and exists in all of

It is normal for people to do what

they tell themselves to do.

Maybe when you put things off you

do a normal thing and do only what
your inner voice is telling you to do.
us. You may feel like jotting down some of the things this inner voice says just

before you put things off. This inner voice is called "self-talk."

Some people become curious about this "inner voice" and want to know more

about what it says. This inner voice is normal and is called self-talk. You may

choose to listen more consciously for any negative or delaying self-talk when

faced with commonly put-off tasks. You might discover what your self-talk is

saying to you when facing commonly procrastinated tasks. You may even

realize that, like many other people who put things off more than they want to,

that you are likely to do what you tell yourself to do when facing unpleasant

tasks or even unpleasant tasks. It might be interesting to see what happens if

you change your self-talk and repeatedly tell yourself not to put something off.

Some ex-procrastinators have found that describing exactly what they intend to

do and for how long, just before doing it, makes procrastinating more difficult.
3. You may believe it is "good news" when you realize that negative or

delaying self-talk can be consciously changed to positive self-talk. For

example, if your self-talk when facing a disliked task is, "I don't want to do

this," you are likely to do what is normal and do what you tell yourself to do. "I

don't want to do this" is only a small logical step away from, "so, to hell with

it!"

Perhaps you might like to experiment and see what happens to you if you

attempted the kind of positive self-talk which says the opposite of your habitual

negative or delaying self-talk.

Some ex-procrastinators jot down positive self-talk phrases on notecards that

they carry with them. If you feel this may be a good idea, you might use

notecards for reminders of what to say to yourself when facing commonly put

off tasks.
 Some examples of positive self-talk that you could put on a notecard are:

I may not want to doI'dit,rather

but Iswim,
will for
but ½ hour.help me graduate so I will study first.
it won't
I will do it now.

I’ll feel better when it’s done, soI'll

I’ll do
do itthis for
I’m
at 2pm. 1ahour
goodand
student
then go
& good
out. students do this, so I will do it no

I may hate this but I will finish liked

I haven't it done before
this I Ihaven't
in the watch tv.
past, but maybe
done well Ion
can learn
this to like
in the it..but I will learn to do it w
past,

You may come to agree that more positive self-talk involves saying the opposite

of what you used to tell yourself just before you procrastinated.

4. Just as most people can't eat a whole birthday cake in one bite,

some jobs cannot be done all at once. Some people come to realize
that it is harder to put something off if they slice a job up into manageable

pieces and do the task piece by piece, little by little. This might mean breaking

down the time required to-do a task into smaller chunks that are spaced over

several days or weeks. Some people don't like large doses of something

distasteful. They find that smaller doses spaced over time makes things easier

to do and less procrastinatable.

5. Another way some people have reduced procrastination is to begin with

an easy, an enjoyable, or the least distasteful piece of a job to get started.

6. Many ex-procrastinators have realized that working with someone else

makes it less likely that they will put something off. Perhaps this would work

for you.

7. It could be that you will come to realize that making a commitment to

someone or setting a deadline for completing a task is one way to make

procrastination more difficult. It is known that for many people, setting a goal

results in motivation. For this to work, ex-procrastinators have found that the

goal must be something they want to achieve.

8. Maybe you will discover that doing a job in the least distracting

environment makes putting off work a little harder. For many college students,

homes, dorm rooms, or apartments have many distractions and potential

distractions. Perhaps you will find a place like the library to study where it is

quiet and is going to stay quiet until you are ready to leave.

9. Like many non-procrastinators, you may find it enjoyable to reward

yourself for doing a part of a job and for completing a task. Some examples of

rewards are treating yourself to some ice cream, going to a movie, visiting with

friends, or just doing something that you enjoy.

10. You may find it easier not to put things off when you match the outcomes

of what you do with your goals. In other words, “How will not procrastinating

on a task move me toward my goals?.” Possibly, you would come to realize

that it is much easier to do something if you see that it is getting YOU where

YOU want to go. You may even begin to believe that "your life is YOUR life"
and that you have the freedom to pursue YOUR OWN GOALS, if you choose

to do so.

11. Some counselors and researchers have discovered that procrastination is

one characteristic of adult children from dysfunctional family’s i.e., families

with alcohol abuse, physical abuse, emotional neglect or abuse, drug abuse, etc.

Many people from dysfunctional families find this difficult to believe, accept, or

even acknowledge, at first. If you think a background similar to dysfunctional

families may be one reason why you put things off, you might choose to tell a

college counselor about it. It could be that you would find a way to use their

training and experience to help you reduce the number of times you put things

off.

12. A normal reason for procrastinating is because a person is trying to do

something they really and sincerely do not want to do just now. After

acknowledging that something may be difficult or distasteful, it is not

uncommon for people to get the help of a friend or counselor. Many former

procrastinators have found that doing something they deeply and truly don't

want to do just now is a primary reason why they put things off.

You may discover, as other have, that this is a normal response to distasteful

tasks. By making a change to do something they really want to do, many

people like you have reduced or eliminated procrastination in their lives.

13. Sometimes people are unaware of a degree of self-criticism or self-anger

which is a common cause of procrastination. Through no fault of their own,

procrastinators in this escapable trap lapse into a cycle of thinking, feeling,

and behavior that promotes procrastination. You may choose to examine the

cycle below to see if any part of it fits you. If any part fits you, you may

choose to enlist the help of a professional counselor to eliminate this possible

cause of your procrastination.

When some people procrastinate, they become critical of themselves and that

cause them to become angry at themselves. This leads to low self-esteem and

discouragement. The self-talk language may go something like this.

Part 1 “I’ll do that later.”

Part 2 “Now it’s too late and I screwed up again!” “Why do I do this? It makes

me so angry when I get into this situation.”

Part 3 “I just don’t have what it takes to succeed, I guess.”

Part 4 “Maybe I’ll quit.”

The sinister part of this cycle is that you may inadvertently enter at any point

and continue circling until you realize what is happening. To exit this cycle,

many ex-procrastinators have chosen to practice one or more of the possible

solutions listed above.

By using some of these solutions to procrastination, you may realize that you

are not stuck with your present degree of procrastination, if you don't want to

be. You may also begin to realize as others have, that you are not powerless to

modify and eventually control this behavior. You may even find that reading

over this handout several times could possibly give you more ideas to try in

order to reduce your procrastination behaviors. You may come to believe, as

many ex-procrastinators have, that you may choose to control and even

eliminate procrastination by making habits out of one or more of the

suggestions listed above, when you are ready.

Conclusion:-
Thus Procrastination is found to be a tough task to cope which should be treated

and relieved to make the individual potential to do things without any barriers.

And also it is very important to make a note on SWOT analysis which analyse

the Weakness and Threats of the individuals to find their Strengths and

Opportunities.

Bibliography:-

Wiki quote has a collection of quotations related to: Procrastination

• Procrastination Central - A resource website at University of Calgary,

Haskayne School of Business. Includes information from the Psychological

Bulletin article "Nature of Procrastination," which reviews all procrastination

research.

• Procrastination. CalPoly - Procrastination - Another excellent link with in

depth-analysis of procrastinating behavior and possible cures

• Procrastination Research Group - Information and research related to

procrastination, Dept of Psychology, Carleton University.

• Procrastinate Podcasts - lectures on the psychology of procrastination by Dr.

Pychyl, Procrastination Research Group, Carleton University.

• Self-Help Brochure - Self Help Brochure by University of Illinois,

Counselling Center

• Procrastination: Habit or Disorder? - A paper discussing the biological origins

of procrastination

• Overcoming Procrastination: Counseling Services, University at Buffalo - Yet

another great link with some reasons for procrastination and some ways to

overcome procrastination. Also has some places in Buffalo of where one can

find help with procrastination.