Procrastination

by Jane B. Burka

counteract stress hormones

  as essential for immigrants

  as support for first-generation students

  Social rewards

  Socially active optimists(app)

  Spark (Ratey)

  Steel, Piers(app)(app) (app)(app) (app)(app)

  StickK.com

  Stimulus control technique(app)

  Strategies for reducing procrastination (app)

  eliminate choice(app)

  goal-setting(app)

  increasing expectations for success (app)

  learned industriousness(app)

  mitigating task aversiveness (app)

  stimulus control(app)

  See also Techniques for overcoming procrastination

  Stress, effects on procrastination

  and benefits of attitude breathing

  and benefits of exercise

  and benefits of mindfulness

  for college students(app)

  Structures, routines

  Students, college

  first-generation

  and maladaptive perfectionism

  as procrastinators(app)

  as research population(app)

  and survivor guilt

  Success, as procrastination factor

  family pressures, doubts

  increased expectation for(app)

  and low confidence

  optimizing chances

  triggers retaliation

  Success, fear of

  and avoiding hurting others, self

  and fear of workaholism

  and low self-esteem

  Support enlisted from others

  in cross-cultural families

  parallel play

  planning, working with partners

  public commitments

  rewards through socializing

  Survivor guilt

  Swiss-cheese method of time management

  Task aversiveness

  correlated to procrastination (app)

  of difficult tasks

  and nature of procrastinators (app)

  overcoming, mitigating (app)

  triggers procrastination

  unconscious

  Tax Torture group(app)

  Techniques for dealing with procrastinators

  awareness of ADD, ED

  collaboration

  flexibility

  help set realistic, small goals

  individualize perspective

  Techniques for dealing with procrastinators (continued)

  ineffective approaches,

  promote Growth Mindset

  recognize valuable qualities

  set limits, deadlines, consequences

  See also Children, as procrastinators

  Techniques for overcoming procrastination

  for ADD, ED

  attitude breathing

  enlist support from others

  exercise

  get organized

  goal-setting, goal-achieving

  identify choice points

  identify excuses

  lists, structures, routines

  mindfulness

  point of performance/avoidance help

  preliminary approaches (app)

  rewards for making progress

  therapy

  time considerations (app)

  work through obstacles

  See also Strategies for reducing procrastination

  Therapy

  benefits

  for children

  combined with medication

  for cross-cultural problems

  Time

  affects choices(app)

  and children’s perceptions

  as culturally influenced

  and life stages, perception

  limitations used for goal-setting

  objective vs. subjective senses

  with past influencing present, future

  planning for uncommitted time (fig)

  as root of procrastination

  sense and inhibition

  Time management

  for ADD, ED

  delegating technique

  discard timewasters, clutter

  80/20 rule

  identify personal prime time

  prioritizing(app)

  realistic approach(app)

  reduce busyness, commitments

  use little bits of time

  The Time Paradox (Zimbardo/Boyd)

  Timelessness, sense of, and procrastination

  Timewasters

  Twain, Mark

  Unconscious motivations (app)

  Un-schedule(fig)

  effective use of

  recording progress

  Values, expression of

  Visual reminders in environment

  Visualizing progress toward goals

  Watchdog approach to procrastinators

  Winnicott, Donald

  Workaholism

  Zimbardo, Philip

  Copyright © 1983, 2008 by Jane B. Burka and Lenora M. Yuen

  All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. .

  Burka, Jane B.

  Procrastination : why you do it, what to do about it now / Jane B. Burka

  & Lenora M. Yuen.—Rev. ed.

  p. cm.

  Includes bibliographical references and index.

  eISBN : 978-0-786-72731-5

  1. Procrastination. I. Yuen, Lenora M. II. Title.

  BF575.P95B87 2008

  155.20’32—dc22 2008034692

  Published by Da Capo Press

  A Member of the Perseus Books Group

  www.dacapopress.com

  Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 11 Cambridge Center, Cambridge, MA 02142, or call (800) 810-4145, ext. 5000, or e-mail special.markets@perseusbooks.com.