Understanding procrastination
DAILY DOUBLE!
What is the definition of procrastination?
A. Completing a task on time
B. Delaying or postponing tasks or decisions
C. Creating a list and completing that list on time
D. Forgetting that you had an appointment at the doctor's today
B. Delaying or postponing tasks or decisions
What is arousal procrastination?
A. Deliberately delaying an oil change until the light comes on your dash and now the car sounds wonky
B. Using your resources and subcontracting out your task to someone else
C. Getting the yard cut for the second time this week
D. Playing the Sega Genesis instead of completing the task
A. Deliberately delaying an oil change until the light comes on your dash and now the car sounds wonky
Which is/are common psychological reason(s) behind procrastination?
A. ADHD
B. Fear of failure or perfectionism.
C. PTSD
D. All of the above
D. All of the above
Which technique involves working in timed intervals with short breaks to enhance focus and reduce procrastination?
A. Mindfulness
B. Prioritization
C. Making a cake
D. Pomodoro Technique
D. The Pomodoro Technique.
DAILY DOUBLE!
What role does self-regulation play in procrastination?
A. Nothing
B. Makes us feel better
C. Higher self-regulation helps resist procrastination
D. Allows us to use our coping skills
C. Higher self-regulation helps resist procrastination
True or False
Nearly everyone procrastinates at some point in their lifetime.
True!
You were invited to a family cookout at your parents' house. You have not been able to get your haircut, and there are no appointments left. You are not willing to hear your mom complain that you need a good "bushwhacking" in front of your siblings, so you decide to go with a friend and watch Super Mario Galaxy at the theatre. Which type of procrastination is this?
A. Distraction
B. Avoidant
C. Prioritization
D. Mindfulness
B. Avoidant
What is the best example of procrastinating?
A. You have an online tournament with your Monster Hunter game, which is more rewarding than the laundry that your significant other gave, not so subtle hints about this morning- you may have long-term consequences, but I bet you win the tournament!
B. Your S/O requested that the stack of dishes be done, or else. You happen to like being fed, so you get them done
C. Your child comes home and mentions that they forgot about the 3-page essay that was assigned three weeks ago and is now due tomorrow, so you both get to work
D. It just rained, and the grass grew nearly 3 centimeters! Better get that mower out of the garage!
A. You have an online tournament with your Monster Hunter game, which is more rewarding than the laundry that your significant other gave, not so subtle hints about this morning- you may have long-term consequences, but I bet you win the tournament!
This aligns with Time Inconsistency
Which tool can help reduce procrastination?
A. Creating and following a planner, schedule, or list
B. Go for a walk
C. Your flower garden looks terrible; get the gardening gloves and a spade, this could take a minute
D. Call up a friend that you have not talked to in years
A. Creating and following a planner, schedule, or list
This helps individuals move from feeling "stuck" to taking action by accepting uncomfortable emotions (fear, perfectionism) rather than avoiding tasks. What is "This"?
A. Yoga
B. Masking our issues
C. Acceptance and Commitment Therapy
D. Talk therapy
C. Acceptance and Commitment Therapy
True or False
Everyone procrastinates for the same reason.
False!
Fill in the blank
The type of procrastination that happens when we avoid whatever the primary task is by doing other things is ______.
A. Productive
B. Laziness
C. Forgetting that the doctor's appointment is in 5 minutes
D. Avoidant
A. Productive
Fill in the blank
Executive Dysfunction aligns with _____, creating a hard-to-break relationship with procrastination.
A. Laziness
B. Anxiety
C. Anger issues
D. ADHD
D. ADHD
Which of the following is a strategy to overcome procrastination?
A. Playing "30 minutes" of Super Mario Bros on your Switch
B. Going to the grocery store so that you have snacks in the house
C. Make a list of priorities for today
D. Make a list of priorities for the month
C. Make a list of priorities for today
True or False
Mindfulness can help improve self-regulation and reduce fear and anxiety.
True!
Fill in the blank
Procrastination is a ______ whose consequences one is typically aware of.
A. Joy
B. Habit
C. Request
D. Choice
B. Habit
You have a yard that looks like an exhibit at a zoo and are just waiting for the kids to come by and ask to feed the animals. You should cut your grass, but instead, the PS5 is calling your name. What type of procrastination is this?
A. Avoidant
B. Laziness
C. Distraction
D. Is it really procrastination if you have not played the new expansion pack on your Lego Batman game?
C. Distraction
DAILY DOUBLE!
Doubting one's ability to complete a task can lead to avoiding it altogether. This aligns with _____.
A. Perfectionism and Fear
B. Avoiding your in-laws because you do not want the lecture
C. Low Self-Confidence/Motivation
D. Emotional Avoidance
C. Low Self-Confidence/Motivation
What is the technique that breaks a big task down into smaller items (ie, take a drink/snack break in between the tasks)?
A. Getting lunch -your stomach started to growl
B. Salami Slicing
C. Meditation
D. Cognitive Behavioral Therapy
B. Salami Slicing
True or False
Minimizing distractions only makes procrastination worse.
False!
Fill in the blank
Procrastination is an _______, meaning it comes from negative emotions that we are unable to regulate.
A. Option
B. Emotion management problem
C. Laziness
D. Three-ring circus in the making
B. Emotion management problem
You have a sink full of dishes that look to be growing 5 different types of fungus; however, the car needs to be cleaned since your 8-year-old took the statement "you better not make a mess with those chips" as a challenge. What type of procrastination is this?
A. Mindfulness
B. Avoidant.
C. Laziness
D. Productive
D. Productive
Fill in the blank
People avoid tasks that make them feel anxi
ous, bored, insecure, or overwhelmed, using distractions to escape these feelings. This is associated with _______.
A. Emotional Avoidance
B. Prioritization
C. Salami Slicing
D. Executive Dysfunction
A. Emotional Avoidance
What are some therapy supports that one may utilize to have support in overcoming procrastination?
A. Doing a phone-a-friend since it is more fun than washing dishes and doing laundry
B. Cognitive behavioral therapy
C. Acceptance and Commitment Therapy
D. Both B and C
D. Both B and C
DAILY DOUBLE!
True or False:
Motivation leads to action, not the other way round!
F A L S E
Action leads to motivation, NOT the other way round!