Beruflich Dokumente
Kultur Dokumente
Timothy A. Pychyl
Department of Psychology
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Its me
Its the task
Its the way I think
Its my lack of willpower
Latin roots
Tomorrow
A mystical land where 98%
of all human productivity,
motivation, and
achievement is stored.
(Unknown)
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Sirois, F. M., Melia-Gordon, M.L., & Pychyl, T. A. (2003). "I'll look after my health, later": An investigation of
procrastination and health. Personality and Individual Differences, 35 (5),1167-1184.
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The Procrastinators
Clock?
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Brian Salmon
Pychyl, T. A., Morin, R.W., & Salmon, B. R. (2000). Procrastination and planning fallacy: An examination
of the study habits of university students. Journal of Social Behavior and Personality, 15, 135-150.
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Personality
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Personality
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Personality
Conscientiousness
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Personality
Impulsivity
Conscientiousness
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Personality
Perfectionism
Impulsivity
Conscientiousness
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Personality
Perfectionism
Impulsivity
Emotional
Intelligence
Conscientiousness
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Unrealistic expectations
Perfectionism Dimensions
Procrastination
Measures
GP Scale
PASS-Frequency
PASS-Problem
Gord Flett
Canada Research Chair
York University
Self-Oriented
Perfectionism
-.02
.07
.09
Socially-Prescribed
Perfectionism
.30**
.21*
.28**
Kilbert, J.J., Langhinrichsen-Rohling, J., & Saito, M. (2005). Adaptive and maladaptive aspects of
self-oriented versus socially prescribed perfectionism. Journal of College Student Development, 46,
141-156.
Flett, G. L., Blankstein, K. R., Hewitt, P. L., & Koledin, S. (1992). Components of perfectionism and
procrastination in college students. Social Behavior and Personality, 20, 85-94.
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Eric Heward
Heward, E., & Pychyl, T.A. (June 4, 2011). Trait emotional intelligence and its relations to general,
academic, and Internet procrastination: The importance of self-control in understanding self-regulatory f
failure. Paper presented at the annual meeting of the Canadian Psychological Association, Toronto.
Tice, D.M., & Bratslavsky, E. (2000). Giving to feel good: The place of emotion regulation in the context of
general self-control. Psychological Inquiry, 11, 149-159.
Nelis, D., Quoidbach, J., Mikolajczak, M., & Hansenne, M. (2009). Increasing emotional intelligence: (How)
is it possible? Personality and Individual Differences, 47, 36-41.
Tuesday, 20 March, 12
Eric Heward
Heward, E., & Pychyl, T.A. (June 4, 2011). Trait emotional intelligence and its relations to general,
academic, and Internet procrastination: The importance of self-control in understanding self-regulatory f
failure. Paper presented at the annual meeting of the Canadian Psychological Association, Toronto.
Tice, D.M., & Bratslavsky, E. (2000). Giving to feel good: The place of emotion regulation in the context of
general self-control. Psychological Inquiry, 11, 149-159.
Nelis, D., Quoidbach, J., Mikolajczak, M., & Hansenne, M. (2009). Increasing emotional intelligence: (How)
is it possible? Personality and Individual Differences, 47, 36-41.
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Carpe Diem
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Achieved
Commitment
Diffuse
Foreclosed
Achieved
Commitment
Diffuse
Foreclosed
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PLANNING
ACTION
Goal
Allan Blunt
Carleton University
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Matt Dann
Pychyl, T.A., & Dann, M. (2010). Approach and avoidance goals: A project-analytic approach to task
characteristics related to procrastination. Paper presented at the annual conference for the Society for
Industrial and Organizational Psychology. Atlanta, Georgia.
Elliot, A. J. & Friedman, R. (2007). Approach-avoidance: A central characteristic of personal goals. In B. R. Little,
K. Salmela-Aro, & S. D. Phillips (Eds.), Personal project pursuit: Goals, actions, and human flourishing
(pp. 97-118). Mahwah, New Jersey: Lawrence Erlbaum Associates, Publishers.
Tuesday, 20 March, 12
Downward Counterfactuals
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Irrational beliefs
Im thinking now that Im simply too stupid to
benefit from more studying, so Ill just hang out on
Facebook.
Bill McCown
University of Louisiana
McCown, W. Blake, I.K., & Keiser, R. (in press). Content analyses of the beliefs of academic procrastinators,
Journal of Rational-Emotive and Cognitive-Behavior Therapy.
Neenan, M. (2008). Tackling procrastination: A REBT perspective for coaches. Journal of RationalEmotive and Cognitive-Behavior Therapy, 26, 53-62.
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Kyle Simpson
Simpson, W.K., & Pychyl, T.A. (2009). In search of the arousal procrastinator: An investigation of the
relation between procrastination, arousal-based personality traits and beliefs about procrastination
motivations Personality and Individual Differences, 47, 906-911.
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Sirois, F.M. (2004). Procrastination and counterfactual thinking: Avoiding what might
have been. British Journal of Social Psychology, 43, 269-286.
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". . . the one to whom the lie is told and the one who lies are one
and the same person (Sartre)
Why do we tell these lies? Who believes them?
Emrah Eren
Ferrari, J.R., & Tice, D.M. (2000). Procrastination as a self-handicap for men and women: A task-avoidance strategy in a
laboratory setting. Journal of Research in Personality, 34, 73-83.
Lay, C.H., Knish, S., & Zanatta, R. (1992). Self-handicappers and procrastinators: A comparison of their practice behavior prior to
an evaluation. Journal of Research in Personality, 26, 242-257.
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Self-Control
& Willpower
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Meditate
Jacob Rotblatt
Sirois, F. M, & Tosti, N. (in press). Lost in the moment? An investigation of procrastination, mindfulness, and
well-being. Journal of Rational-Emotive and Cognitive-Behavior Therapy.
Pychyl, T.A., & Rotblatt, A. (2007). Mindfulness meditation as an intervention for academic procrastination.
Paper presented at the Biennial Counseling the Procrastinator in the Academic Context conference. Lima,
Peru.
Dosa, M. (2011). Mindfully losing control: An examination of the relation between measures of mindfulness,
self-control and procrastination. Unpublished honours thesis, Carleton University, Otttawa, Ontario.
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Bolsters selfregulation
Schmeichel, B.J., & Vohs, K. (2009). Self-affirmation and self-control: Affirming core values
counteracts ego depletion. Journal of Personality and Social Psychology, 96(4), 770-782.
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Laura Rabin
Brooklyn College
CUNY
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Implementation Intentions
In situation X, I will do behaviour Y to achieve
subgoal Z.
Peter Gollwitzer
Owens, S., Bowman, C., & Dill, C. (2008). Overcoming Procrastination: The Effect of Implementation
Intentions. Journal of Applied Psychology, 38, 366-384
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Lavoie, J., & Pychyl, T.A. (2001). Cyber-slacking and the procrastination super highway: A Web-based
survey of on-line procrastination, attitudes and emotion. Social Science Computer Review, 19,
431-444.
Jennifer Lavoie
Wilfrid Laurier University
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Rachelle Thibodeau
Pychyl, T.A., Lee, J., Thibodeau, R., & Blunt, A. (2000). Five Days of Emotion: An experiencesampling study of undergraduate student procrastination. Journal of Social Behavior and
Personality, 15(5), 239-254.
Tuesday, 20 March, 12
Interest
Enhancement
Lack of
Energy
Procrastination
Gropel, P., & Steel, P. (2008). A mega-trial investigation of goal setting, interest enhancement, and energy
on procrastination. Personality and Individual Differences, 45, 406-411.
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Metacognitive skills - first develop an awareness of the shortterm mood repair process and its subversive effects on
achievement.
Train on volitional skills such as how to shield one intention from
another or managing intrusive negative emotions associated with
an aversive task by developing emotion-regulation skills (these
are meta-cognitive skills that need to be modelled and taught
explicitly)
Develop control over immediate impulses through the
establishment of fixed daily routines (specific times for learning
and leisure activities).
Block access to short-term temptations ("pre-empt that which
tempts" - remove distractions from the study area, shut of social
media, etc.)
Focus on the value of achievement motivation by setting more
difficult academic goals and learning to enjoy performance for its
own sake
Use peer monitoring with accountability and consequences
for not meeting deadlines
Use self-appraisal methods (e.g., self-tests with criteria for
mastery included) to improve academic conscientiousness.
Rabin, L.A., Fogel, J., & Nutter-Upham, K.E. (2011). Academic procrastination in college students: The role of
self-reported executive function. Journal of Clinical and Experimental Neuropsychology, 33, 344-357.
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Structured procrastination
Harness your liabilities for motivation
John Perry
Stanford University
Tuesday, 20 March, 12
Extended Will
Willpower prosthetics
Joel Anderson
Utrecht University
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Self-forgiveness
Michael Wohl
Carleton University
If we self-forgive
after we
procrastinate, do
we procrastinate
less the next time
we face a similar
task?
Wohl, M.J.A., Pychyl, T.A., & Bennet, S.H. (2010). I forgive myself, now I can study: How self-forgiveness
for procrastinating can reduce future procrastination. Personality and Individual Differences, 48, 803-808.
Tuesday, 20 March, 12
You can always change your plan, but only if you have one (Make manageable,
concrete task lists and take one step after another.)
Ask yourself: Are you spending your time on the right things? (Make sure your todo-list tasks, your goals, are really worth pursuing.)
Develop a good filing system. (Organization saves time in the long run.)
Rethink the telephone (Don't waste time on "hold" - be prepared to do other things
as you wait.)
Delegate (Many hands make light work, and everyone needs autonomy.)
Take time out (Everyone needs a break, and not all delay is procrastination.)
Randy Pausch
(1960 2008)
Viktor Frankl
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Personality
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