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Using the text provided on page 4 and 5, follow the instructions below to complete a written
report in MS word.
Submit your completed report for Exam Question 1 to StudySmart following your MCQs under the
Exam folder – Exam Questions.
Overcoming Procrastination
Procrastination is the action of delaying or postponing something. There are several strategies that can be used
to overcome procrastination. The flow chart on the following page outlines these strategies.
1.1 When addressing your procrastination, the first question to ask yourself is “Have I made an action
plan?” If the answer is no, then you need to make one.
1.2 An action plan involves identifying the goal you want to accomplish and the specific actions to move
you towards the goal, along with specific days and times assigned to take those actions.
1.3 Action plans provide a proven, effective antidote to procrastination. Following the action plan helps you
to take those steps towards ensuring you are on track to accomplish your goal in a timely manner.
2.1 An action plan counteracts procrastination by scheduling specific actions to take at scheduled times.
However, you may still procrastinate if the actions you schedule to take at a given time are too large.
Make sure the action is small enough and you’re less likely to procrastinate! Your action plan should
involve accomplishing small tasks on specific days. Remind yourself that taking small steps on a
regular basis adds up to significant progress on your goal over time.
3. Have I used the five-minute rule when my motivation to take action is low?
3.1 Even if you have scheduled actions to take at specific times and those actions are small enough so as
not to be daunting, you might still procrastinate! This is because at any given time your motivation to
take action is low. Using the five-minute rule can help you take action at these times.
3.2 Implement the rule by committing to take action for just five minutes. After five minutes, you can either
stop what you were doing or choose to keep going. The boost in motivation you receive from taking
action for just five minutes will often result in you continuing beyond the five minutes until you’ve
completed the action! Even if you choose to stop after five minutes, you will have taken some action to
the point that you can finish the scheduled action later. You can use this rule again when you return to
the task later if you lack motivation again at that time.
4.1 Do you still find procrastination to be an issue after having implemented an action plan with scheduled
small actions and having employed the five-minute rule? It may be worth examining any rules or
‘underlying assumptions’ which may be leading you to choose to procrastinate.
4.2 These rules take the form of benefits you expect to derive from procrastinating along with worries about
negative things that will happen if you don’t procrastinate. For example, some people procrastinate
because it protects their self-esteem in case they don’t perform well on a task. That is, it gives them a
built-in excuse for a bad performance which lets them avoid attributing the poor performance to their
own lack of ability. This benefit can be summed up in the thought, “it’s true I didn’t do well but I would
have done great if I hadn’t procrastinated.”
4.3 Identifying rules which motivate procrastination can help you to recognise that there are often good
underlying reasons for this behaviour despite its obvious downsides. Once you’ve identified these rules,
you can work towards finding ways to address them without needing to procrastinate.
YES
YES
TAKE ACTION
You are required to edit your written report (from Question 2).
Submit your completed report for Exam Question 2 to StudySmart following your MCQs under the
Exam folder – Exam Questions. It should show the track changes for review.
Overcoming Procrastination
P
rocrastination is the action of delaying or postponing something. There are several strategies that can be used
to overcome procrastination. The flow chart on the following page outlines these strategies 1.
1.2 An action plan involves identifying the goal you want to accomplish and the specific actions to move
you towards the goal, along with specific days and times assigned to take those actions.
1.3 Action plans provide a proven, effective antidote to procrastination. Following the action plan helps you
to take those steps towards ensuring you are on track to accomplish your goal in a timely manner.
2.1 An Action Plan?” action plan counteracts procrastination by scheduling specific actions to take at
scheduled times. However, you may still procrastinate if the actions you schedule to take at a given
time are too large. Make sure the action is small enough and you’re less likely to procrastinate! Your
action plan should involve accomplishing small tasks on specific days. Remind yourself that taking
small steps on a regular basis adds up to significant progress on your goal over time.
1
Image Source – Google images
Section B Question 1 Exam
[Date] - June 2020
Name Student Number
3. Have I used the five-minute rule when my motivation to take action is low?
3.1 Even if you have scheduled actions to take at specific times and those actions are small enough so as
not to be daunting, you might still procrastinate! This is because at any given time your motivation to
take action is low. Using the five-minute rule can help you take action at these times.
3.2 Implement the rule by committing to take action for just five minutes. After five minutes, you can either
stop what you were doing or choose to keep going. The boost in motivation you receive from taking
action for just five minutes will often result in you continuing beyond the five minutes until you’ve
completed the action! Even if you choose to stop after five minutes, you will have taken some action to
the point that you can finish the scheduled action later. You can use this rule again when you return to
the task later if you lack motivation again at that time.
4.2 These rules take the form of benefits you expect to derive from procrastinating along with worries about
negative things that will happen if you don’t procrastinate. For example, some people procrastinate
because it protects their self-esteem in case they don’t perform well on a task. That is, it gives them a
built-in excuse for a bad performance which lets them avoid attributing the poor performance to their
own lack of ability. This benefit can be summed up in the thought, “it’s true I didn’t do well but I would
have done great if I hadn’t procrastinated.”
4.3 Identifying rules which motivate procrastination can help you to recognise that there are often good
underlying reasons for this behaviour despite its obvious downsides. Once you’ve identified these rules,
you can work towards finding ways to address them without needing to procrastinate.
YES
YES
TAKE ACTION