This web site provides access to information and research related to procrastination. Although our site originates at Carleton University (Ottawa, Canada), it represents a compilation of information and research on procrastination from all over the world. Are you visiting our website for the first time? Here are some suggestions: BLOG - If you want to understand your own procrastination, visit my Don't Delay blog on Psychology Today - a very good source of concise summaries of the latest research along with helpful tips and strategies for change. PODCASTS - Ranked in the top 15 on iTunes for Self-Help. Updated regularly at iProcrastinate Podcasts  BOOK - The Procrastinator's Digest: A Concise Guide to Solving the Procrastination Puzzle  procrastinatorsdigest.com to learn about Dr. Pychyl's new book! Recent reader comment  What are readers saying? RESEARCH - If you want to know about research in the area, you'll find lots of information on this site including a bibliography (see "Research Resources" in the menu above). More recent research is highlighted below the cartoon. You may choose to participate in research as well. COMICS - If you want to smile, check out the Carpe Diem comics Some of the most recent are below, and the archive can be found at the link to the right. The latest comic is here. Fun YouTube video created by some of my first-year students (2010-2011). PDF copy of my presentation slides for recent talks in Ottawa. ABOUT DR. PYCHYL - You can learn more about my work here. 20 Tips to Reduce Academic Procrastination (these are the tips discussed in the podcast posted January 2013) Recent Research & Publications Sirois, F. & Pychyl, T.A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7, 115-127. DOI: 10.1111/spc3.12011 Abstract Procrastination is a common and pervasive problem associated with a range of negative outcomes across a variety of life domains that often occurs when people are faced with tasks that are seen as aversive. In this paper, we argue that as a form of self-regulation failure, procrastination has a great deal to do with short-term mood repair and emotion regulation. Moreover, we contend that a temporal understanding of self and the mood-regulating processes involved in goal pursuit is particularly important in understanding procrastination, because the consequences of procrastination are typically borne by the future self. After summarizing the research on the priority of short-term mood regulation in procrastination, we then draw the connection between the focus on short-term mood repair and the temporal disjunction between present and future selves. We present research that exemplifies these intra-personal processes in understanding temporal notions of self characterized by procrastination, and then link these processes to the negative consequences of procrastination for health and well-being. We conclude with a discussion of possible avenues for future research to provide further insights into how temporal views of the self are linked to the dynamics of mood regulation over time in the context of procrastination. Rahimi, S., Hall, N. C., Pychyl, T., A., & Sverdlik, A. (2013, June). Blameworthiness and Moral Responsibility in Students that Procrastinate versus Delay. Poster to be presented at the Canadian Psychological Association, Quebec City, QC. Rahimi, S., Hall, N. C., & Pychyl, T.A. (2013, April). Attributions of Moral Responsibility and Blameworthiness in Relation to Procrastination versus Delay. Poster to be presented at the annual conference of the American Educational Research Association, San Francisco, CA. Pychyl, T.A., & Flett, G.L. (2012). Procrastination and self-regulatory failure: An introduction to the special issue. Journal of Rational-Emotive and Cognitive-Behavior Therapy. DOI: 10.1007/s10942-012-0149-5 Abstract In preface to the papers in this special issue on the role of procrastination in maladjustment, we provide an overview of the topics covered.  To our knowledge, this is the first special issue that focuses specifically on the role of this form of self-regulatory failure in understanding maladjustment. We begin with a discussion of the complex array of motivational, affective, cognitive, and behavioural factors that operate in chronic procrastination.  These complexities are illustrated with case studies that highlight the role of negative self-views and associated deficits in self-regulation.  Themes explored in the papers include the role of cognitive factors in dysfunctional beliefs and automatic thoughts in procrastination, as well as the role of procrastination and deficits in self-regulation related to stress, psychological distress, and physical illness.  Another key theme addressed is the usefulness of REBT and cognitive techniques such as mindfulness training in reducing the tendency to procrastinate.   For a brief introduction to the effects of perfectionism, see these tips by Gord Flett (Canada Research Chair, York University). Haghbin, M., McCaffrey, A., & Pychyl, T.A. (2012). The complexity of the relation between fear of failure and procrastination. Journal of Rational-Emotive and Cognitive-Behavior Therapy. DOI: 10.1007/s10942-012-0153-9 Abstract This study investigated the indirect and conditional relation between fear of failure and procrastination based on constructs from self-determination theory. Using structural equation modeling to analyze data from 300 university students, we found that the relation between fear of failure and procrastination was moderated by perceived competence. The relation was positively significant for students with low levels of competence and negatively significant for those with high level of competence. However, in the latter group, fear of failure negatively affected satisfaction of the need for autonomy, which in turn increased the likelihood of problematic delay on academic and everyday-life tasks. The results are discussed in relation to the complex interplay of motivational variables related to self-regulatory failure. Sirois, F. & Pychyl, T.A. (September 7, 2012). Procrastination and perceptions of time: Implications for theory and practice. Symposium organized for the 1st International Conference on Time Perspecitve, Coimbra, Portugal.  Abstract As a temporally extended activity, procrastination is a troubling and prevalent problem that involves failure to act on previously made intentions. This symposium brings together different perspectives on how time perspective can enhance our understanding of the causes and consequences of procrastination that may provide clues as to how to manage this form of temporal self-regulation failure. Across four papers we examine the ways in which different perceptions of time are linked to procrastination across different settings. The first paper examines how future time perspective may explain the depressive symptoms associated with procrastination using structural equation modelling to assess its potential mediating role. The second paper addresses the issue of why procrastinators are less concerned about the future consequences of their behaviour by examining the links between procrastination and a particular type of future time perspective, the consideration of future consequences, in a meta-analysis, and assesses the potential explanatory role of perceived behavioural control. The different pacing styles that people use to allocate their temporal resources when faced with a deadline are reviewed in the third paper, which suggests that procrastination is just one of several ways that people may deal with deadlines. In the final paper, shifting the procrastinator’s perspective from a limitless future to a more restricted present is evaluated in a short cognitive-behavioral group intervention to deal with severe procrastination in an academic setting. Timothy Pychyl (discussant) discusses the implications of the studies in the context of theory and research on procrastination and time perspective. Below are the papers presented as part of the symposium Procrastination, depression, and Future Time Perspective Fred Rist, Angelika Glöckner-Rist, Anna Höcker & Margarita Engberding Institute of Clinical Psychology (Muenster) & GESIS (Mannheim) Procrastination and the consideration of future consequences: Exploring the role of self- control Fuschia Sirois, Bishops University, Quebec A review of the Pacing Style Instrument Wendelien van Eerde & Josette Gevers Human Performance Management Group, Eindhoven University of Technology Focused clinical treatment of procrastination by means of working time-restriction Margarita Engberding, Anna Höcker, Ruth Haferkamp, Karoline Krumm, & Fred Rist Institute of Clinical Psychology (Muenster) & GESIS (Mannheim) Ferrari, J.R., & Pychyl, T.A. (2012). “If I wait, my partner will do it:” The role of conscientiousness as a mediator in the relation of academic procrastination and perceived social loafing. North American Journal of Psychology, 14 (1), 13-24. Abstract The relations of academic procrastination with perceived social loafing and conscientiousness among undergraduate study-group partners were examined. Using 70 dyads (140 students: 87 women, 53 men), we found that when conscientiousness scores were controlled statistically from self-report data, partial correlates indicated that academic procrastination was not significantly related to perceived social loafing. Results suggested that conscientiousness may be an underlying source trait for both procrastination and social loafing. This is of interest in terms of personality theory as well as the psychological processes that these measures may reflect, particularly how duty and self-discipline may affect the intention-action gap that undermines everyday voluntary action. Pychyl, T.A. (July, 2011). Agency, responsibility and autonomy: An existential perspective on procrastination as self-regulation failure. Paper to be presented at the 7th Biennial conference on Counseling the Procrastinator in the Academic Context, Amersterdam.  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 Failure. Paper presented at the annual meeting of the Canadian Psychological Association, Toronto. Abstract Procrastination is noted primarily as a failure to regulate behaviour. Chronic procrastinators show difficulty in exerting self-control and give into impulsive behaviours instead of initiating or maintaining work on assigned tasks. Self-control can also be undermined by the prioritization of repairing negative moods over long-term goal pursuit. As such, emotional competencies, such as emotional intelligence (EI) would potentially prove beneficial in understanding and preventing the short-term prioritization of mood repair. The purpose of this study was to examine the relations between the components of a measure Trait EI and measures of procrastination. A sample of 125 undergraduate students (104 females) completed a series of questionnaires online to measure EI as well as general, academic and Internet procrastination. Regression analysis showed that only the self-control component of EI was a significant predictor of a combined measure of procrastination, however there were significant negative relations between the EI components of well-being, emotionality, and sociability with academic and Internet procrastination. The results are discussed in relation to understanding the central role of self-control in reducing procrastination and how effective emotion regulation is necessary to prevent the prioritization of mood repair over long-term goal pursuit. The comic below captures these results (see more at Carpe Diem) 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. (Even O-Magazine liked this one) Abstract In the present study, we examined the association between forgiving the self for a specific instance of procrastination and procrastination on that same task in the future. A sample of 119 first-year University  students (49 male, 70 female) completed measures of procrastination and self-forgiveness immediately  before each of two midterm examinations in their introductory psychology course. Results revealed that  among students who reported high levels of self-forgiveness for procrastinating on studying for the first  examination, procrastination on preparing for the subsequent examination was reduced. This relation- ship was mediated by negative affect, such that increased self-forgiveness reduced procrastination by decreasing negative affect. Results are discussed in relation to the impact of procrastination on self-directed negative affect. Pychyl, T.A. (2009). Savouring the Flavours of Delay. English Studies in Canada. 34(2-3), 25-29. 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. The comic below captures these results (see more at Carpe Diem) Dann, M., & Pychyl, T.A. (August 4, 2009). Approach and avoidance personal goals: Goal appraisal profiles, congruence with personality and procrastination. Paper presented at the 6th biennial conference on Counseling the Procrastinator in Academic Settings, Toronto, Ontario.   Sirois, F., Voth, J., & Pychyl, T.A. (August 4, 2009). "I'll look after my health later": A prospective study of the linkages of procrastination to health and well-being in undergraduate students. Paper presented at the 6th biennial conference on Counseling the Procrastinator in Academic Settings, Toronto, Ontario.  Haghbin, M., McCaffrey, A., & Pychyl, T.A. (August 5, 2009).  Structural Equation Modelling of the relation between fear of failure and procrastination. Paper presented at the 6th biennial conference on Counseling the Procrastinator in Academic Settings, Toronto, Ontario.  Shannahan, M.J., & Pychyl, T.A. (2007). An ego identity perspective on volitional action: Identity status, agency, and procrastination. Personality and Individual Differences, 43, 901-911. Speaking of identity and procrastination . . . Carpe Diem captures it! Research Books & Special Issues Journal of Rational -Emotive and Cognitive Behavior Therapy Special Issue - Fall 2012: Procrastination and Self-Regulatory Failure Edited by Timothy A. Pychyl (Carleton University) & Gordon L. Flett (York University) About this Special Issue . . . In preface to the papers in this special issue on the role of procrastination in maladjustment, we provide an overview of the topics covered.  To our knowledge, this is the first special issue that focuses specifically on the role of this form of self-regulatory failure in understanding maladjustment. We begin with a discussion of the complex array of motivational, affective, cognitive, and behavioural factors that operate in chronic procrastination.  These complexities are illustrated with case studies that highlight the role of negative self-views and associated deficits in self-regulation.  Themes explored in the papers include the role of cognitive factors in dysfunctional beliefs and automatic thoughts in procrastination, as well as the role of procrastination and deficits in self-regulation related to stress, psychological distress, and physical illness.  Another key theme addressed is the usefulness of REBT and cognitive techniques such as mindfulness training in reducing the tendency to procrastinate.   Counseling the procrastinator in academic settings Edited by H.C. Schouwenburg, C. Lay, T. Pychyl, & J.R. Ferrari American Psychological Association: Washington, DC. (2004) Abstract Procrastination, as a sporadic or chronic response to task engagement, is a pervasive problem for a large number of individuals in many societies. For example, researchers have estimated that in academic settings in North America, over 70% of students exhibit this behavior. Many of these individuals are highly vulnerable to negative consequences such as poor performance, decreased subjective well-being, negative affect, and reduced life achievements. In Counseling the Procrastinator in Academic Settings, a number of recently designed practical counseling methods for use in academic settings are described with the aim of promoting new intervention that can lead to change. In doing so, the authors also present theories of procrastination and provide an overview of recent research. School counselors, psychologists, educators, and administrators will find this book invaluable as they look for ways to counsel others on procrastination, work habits, productivity, and self-regulation. Special Issue (2000) - Procrastination: Current Issues and New Directions Journal of Social Behaviour & Personality (Vol. 15, No. 5 - - Joseph R. Ferrari & Timothy A. Pychyl, Editors) About this Special Issue . . . This volume contains 23 articles about both situational and dispositional forms of procrastination. The first section examines Situational Procrastination, particularly academic procrastination. The articles in this section look at personality and individual difference variables, such as self-esteem, perfectionism, and neuroticism; gender comparisons; and different student populations. Other studies on academic procrastination focus on motivational factors, goals, and planning skills. The second section of the issue explores Dispositional Procrastination. Empirical articles cover emotional states associated with procrastination, cognitions and perceptions related to task delays, motivational and attentional aspects of procrastination, and self-deception and optimism aspects of chronic procrastination.	What's new and in the news . . . Dr. Pychyl honoured with Faculty Graduate Mentoring Award Psychology Today Blog - "Don't Delay" Check out my audioblog at audioboo.  3-minute "boos" about procrastination (RSS) Join Prof. Pychyl in conversation with hosts John Perry & Ken Taylor on Philosophy Talk For information procrastinatorsdigest.com IN THE NEWS Why Wait? The Science Behind Procrastination Association for Psychological Science Observer by Eric Jaffe Psst, procrastinators:Here's why you still haven't done your taxes NBC News by Melissa Dahl Procrastination: un échec de régulation de soi-même dû à une gestion de l'humeur à court terme Psychomédia Most RRSP contributors wait for the last two weeks; TD Survey National Post by Melissa Leong A surprising antidote to procrastination START IT UP by Jessica Stillman Ask the Experts: Why do we make New Year's Resolutions? CardHub by John Kiernan Treat your future self better - stop procrastinating now Globe & Mail By Beverley Smith How I finally got around to getting my driver's license Globe & Mail By Courtney Shea How to Streamline your Weekday mornings Redbook (at MSN Lifestyle) What are YOU waiting for? Procrastination Deconstructed Healthwise Ottawa By Debra Huron Keeping kids on track with their homework Mom's Homeroom By Joanna Nesbit What's the hold up? The science of procrastination WHYY Radio (Philadelphia) Why doing your taxes may be good for your health FreshBooks Blog by Sandy Braz Can't get around to doing your taxes? Join the club. Globe and Mail by Roma Luciw Put off by filing? It doesn't pay to procrastinate Ottawa Citizen by Tristan Worden Why you procrastinate and how to stop msnbc Today Health by Jennifer Nelson 7 tax personality types The Daily Beast By Farnoosh Torabi What to do if you've already broken that New Year's resolution The Province By Jennifer Saltman Three words to a good life: Just do it Toronto Star By Jessica Hume Holiday procrastination: Delay can pay NPR (Tell me more) Host: Michel Martin Procrastination: comment s'en sortir? lapressaffaires By Iris Gagnon-Paradis Stop putting so much off Investors.com By Gloria Lau  Procrastinators often use social networks on the job Pittsburgh Tribune Review By Anita Bruzzese Professor links putting off work to fear of failure The Toronto Star By Trish Crawford Earnings and yearnings: The freelance Personality Psychology Today By Amy Rosenberg A paralyzing fear of filing taxes The New York Times By Charles Delafuente Work Psychology: Stop deluding yourself The Globe and Mail By Craig Silverman The popular practice of putting stuff off The New York Times By Alina Tugend Setting New Year's resolutions that work  healthzone.ca By Monique Savin Procrastination: Ten things you should know Psychology Today By Hara Estroof Marano Six Steps to help you beat procrastination and Getting things done Ottawa Citizen by Donna Jacobs How to put work off - Constructively by Cari Tuna The Wall Street Journal (for more on this see the NPR interview below) Interview and call-in with Dr. Tim Pychyl & Dr. John Perry (Stanford)  NPR blog Stop Procrastinating - Right now! GoodHousekeeping Melissa Kirsch Procrastination a Personality Trait Ottawa Citizen Jennifer Campbell Procrastination: The thief of time By Heather Pringle NewScientist Story and Podcast about procrastination in the workplace The ToDo Institute on procrastination Getting out from under - How to stop procrastinating now By Hara Estroof Marano Psychology Today Procrastination 101 The science of putting it off by Jessica Winter The Village Voice Click the stop sign to learn more about dealing with procrastination   Is the to-do list doing you in? By Kathleen McGowan Psychology Today Procrastination Nation National Public Radio Archived broadcast (RealPlayer or Windows Media Player required)  For a smile Fresh Prince of Procrastination The Procrastination Flow Chart Procrastination is . . . Gotta get my stuff done the show with zefrank (Click on the media type you prefer to use)
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