Topic outline

  • General

  • Welcome note from course facilitator

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    Welcome to the online psychological course “Overcoming Procrastination - Stop Delaying, Start Doing!”  I am Bilkis Khanam working as a Psychologist at Daffodil International University. I have been practicing in the field of mental health since 2014. I have earned my graduation in Psychology and post-graduation in Counselling Psychology.

    Procrastination is very common in humans. Everyone procrastinates at some point in their lives. If it is not addressed and treated properly, it can significantly reduce one's productivity, motivation as well as self-esteem. There are many reasons behind procrastination and it is not just because of laziness. The roots of procrastination can be traced back to childhood upbringing, educational background, the need for perfection, self-esteem, and lack of motivation. So overcoming procrastination requires a more systematic approach rather than just aiming to manage time and discipline. 

     

    I have developed this course for addressing procrastination and it contains various self-analysis questionnaires and awareness-raising topics. This will helps participants to understand their root causes behind procrastination. 

     

    By the end of this course the participants will be able to:

    • Gain an understanding of procrastination
    • Understand how procrastination works
    • Discover exactly what causes procrastination in themselves
    • Use self-tracking strategies to monitor themselves
    • Increase self-awareness to avoid procrastination
    • Recognize their fears related to procrastination and understand why they can’t engage in a task for overcoming procrastination
    • Use a series of strategies to minimize procrastination
    • Can accomplish their goals

    • Session 1: Understanding Procrastination (Part 1)

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      Day 1: Understanding Procrastination (Part 1)

      Session Content:

      • What is procrastination?
      • How procrastination works and why we can’t stop?
      • Why do people procrastinate?
      • Theories of procrastination
      • Procrastination diversions

    • Session 2: Understanding Procrastination (Part 2)

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      Day 2: Understanding Procrastination (Part 2)

      Session Content:

      • What do you procrastinate about?
      • How do you procrastinate?
      • Unhelpful rules & assumptions
      • Consequences of procrastination

    • Session 3: How to Overcome (Part 1)

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      Day 3: How to Overcome (Part 1)

      Course Content

      • Procrastination cycle
      • Do you want to change?
      • Dismissing procrastination excuses
      • Challenging unhelpful conclusions
      • Testing unhelpful conclusions
      • Encourage rather criticize

    • Session 4: How to overcome (Part 2)

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      Day 4: How to overcome (Part 2)

      Course Content

      • Adjusting unhelpful rules/assumptions
      • Tolerating discomfort
      • Practical techniques to stop procrastination
      • The procrastination cycle revisited
      • The ‘doing’ cycle
      • Action planning
      • Maintaining gains

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