Notes

The issue with procrastination is that because it's an automatic habit, you're often unaware that you've begun to procrastinate. You can prevent the most damaging cues by shutting off your cell phone or keeping yourself away from the internet and other distractions for brief periods of time. As when you're doing a pomodoro. Number two, the routine. Let's say then instead of doing your studies you often divert your attention to something less painful. Your brain wants to automatically go into this routine when you've gotten your cue. So this, is the reaction clue where you must. Actively focus on rewiring your old habit. The key to rewiring is to have a plan. Developing a new ritual can be helpful. Some students make it a habit to leave their phone in their car when they head in for class which removes a potent distraction. Many students discovered the value of settling into a quiet spot in the library or closer to home, the productive effects of simply sitting in a favorite chair at the proper time with all Internet access disconnected. Your plan may not work perfectly at first, but just keep at it. Adjust the plan if necessary, and savor those victories when your plan works. Don't try to change everything at once. The Pomodoro Technique can be especially helpful in shifting your reaction to the cues. Number three is the reward. This can sometimes require a little bit of investigation. Why are you procrastinating? Can you substitute an emotional payoff, maybe a feeling of pride for accomplishing something, even if it's small, a sense of satisfaction? Can you win a small internal bet or a contest about something you've turned into a personal game or allow yourself to indulge in a latte or read a favorite web site, provide yourself, maybe, with an evening of mindless television or web surfing without guilt, and will you give yourself a bigger reward for a bigger achievement? Maybe movie tickets or a sweater or an utterly frivolous purchase. Remember that habits are powerful because they create neurological cravings. It helps to add a new reward if you want to overcome your previous cravings. Only once your brain starts expecting that reward will the important rewiring take place that will allow you to create new habits.