High School - Self-Management Strategies

Procrastination means putting off doing a task, usually because the task is difficult or unenjoyable. Waiting until second period to finish homework that's due during third period is one example. While procrastination is a complicated issue, there are strategies that can help you get started on a task even when you really don't want to do it. Click the arrow for myths and facts about procrastination.

Procrastination Myths & Facts

Myth

Myth or Fact?

Fact

Myth

Myth or Fact?

Myth or Fact?

People procrastinate on important tasks that they care about for a variety of reasons such as fear of failure or feelings of worry.

People procrastinate because they don't care about the task.

Procrastination is usually caused by an emotional response to a task. Recognizing the thoughts and feelings that cause the desire to delay to get started is a first step toward managing procrastination.

The cure for procrastination is to get started on a task.

Procrastination is caused by laziness.

Often, just starting to work on a task will give you the boost you need to get the job done.

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Procrastination Strategies

Make it easy to get started

Use a timer

Think about the future

Ask for help

How to Focus on Difficult Tasks

Do not multitask

Practice mindfulness

Make healthy choices

Take control

Focus

Healthy choices can help you focus

• Try to sleep seven to eight hours every night
• Incorporate physical activity into your day, such as walking, biking, or playing a sport
• Try healthy snacks such as fruit, nuts, and vegetables

Friends don't let their friends procrastinate

• Ask a friend to help you get started - it's much harder to procrastinate when someone else depends on the work getting done
• Working with someone else can prevent boredom
• If a task is causing you stress, talking about it with someone else can help
• Ask someone to encourage you to start the task - this could be a sibling, friend, teacher, parent, caregiver, or another safe adult

Break tasks into smaller chunks

• Set an alarm on your phone or a timer for a length of time that you're comfortable with - 15 minutes, 20 minutes, etc.
• Work straight through until the alarm goes off
• Then, reward yourself! Set the alarm again, but this time do something fun for 10-15 minutes

Your working memory has limits

• "Working memory" deals with tasks that you are currently doing
• Like your physical workspace (a desk, a table, etc.), working memory has limits
• As a messy desk can be distracting, multitasking or switching between different activities can make it difficult to focus. To narrow your focus:
• Put away email, your phone, social media, and anything else that can alert you to other tasks
• Work on one assignment at a time - if you have multiple assignments open in browser tabs, close those tabs!

You define the problem and the solution

• Struggling to focus is a solvable problem. You control how you approach that problem and how you choose to solve it.
• If paying attention during class is hard:
• try out different note-taking strategies
• interact more - ask questions, volunteer to answer questions, and engage with your classmates during group work
• attempt all of your classwork because your skills will improve and the course will get easier
• Stay committed - some tasks are just plain difficult. Give yourself time to improve, and don't give up.

No amount of progress is too little

• Get in the right mindset by thinking about how great you'll feel when you finish the task
• Remember that even a little progress will give you a big mood boost
• For example, read one paragraph of a reading assignment
• Just getting started may even improve your mood enough to finish the assignment

Be kind to your future self

• Think about how you will feel if you keep delaying a task. How will "future you" feel tomorrow morning if you wait to finish an assignment that's due during first period?
• Consider how the task you're putting off supports your "why" - your personal goals - and think about how you'll feel in the future when you achieve those goals. For example, math homework can help you learn the skills that "future you" will need if you want to be a doctor or an engineer.

Stay present to improve focus

• Engage in activities that help you focus attention on the present moment
• Try these activities for a few minutes when you are struggling to focus:
• Think about your breathing
• Pay attention to your physical environment - can you name three sounds or scents?