Procrastination Buster Worksheet

Name: _________________________
Date: _________________________

Part 1: My Procrastination Triggers

Think about times when you put off schoolwork, chores, or other important tasks. What usually causes you to procrastinate? Circle any that apply to you and add your own ideas.

• The task feels too big or overwhelming.
• I don't know where to start.
• I'm afraid I'll make mistakes or fail.
• I want it to be perfect, so I don't start.
• The task is boring or uninteresting.
• I get easily distracted by my phone, games, or friends.
• I'm tired or don't feel like doing it.
• I wait until the last minute for the pressure to motivate me.

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My Top 3 Procrastination Triggers:

Part 2: My Delay Tactics

When you procrastinate, what do you usually do instead of the task you need to complete? What are your "go-to" ways of avoiding work? Circle any that apply and add your own.

• Browsing social media
• Watching videos or TV shows
• Playing video games
• Eating snacks or getting a drink
• Talking to friends or family
• Cleaning my room (even if it's not urgent)
• Starting another, less important task
• Taking a "quick nap"

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My Top 3 Delay Tactics:

Part 3: Brainstorming Solutions

Now let's think about ways to overcome your triggers and tactics! For each trigger and tactic you listed above, brainstorm a strategy to help you start the task.

Trigger/Tactic: The task feels too big or overwhelming.
Strategy:

Trigger/Tactic: I don't know where to start.
Strategy:

Trigger/Tactic: I'm afraid I'll make mistakes or fail.
Strategy:

Trigger/Tactic: I want it to be perfect, so I don't start.
Strategy:

Trigger/Tactic: The task is boring or uninteresting.
Strategy:

Trigger/Tactic: I get easily distracted by my phone, games, or friends.
Strategy:

Trigger/Tactic: I'm tired or don't feel like doing it.
Strategy:

Trigger/Tactic: I wait until the last minute for the pressure to motivate me.
Strategy:

Your Own Trigger/Tactic 1:



Strategy:

Your Own Trigger/Tactic 2:



Strategy:

Part 4: My Top 3 "Anti-Procrastination" Strategies

Based on your brainstorming, what are the three best strategies you think will help you start tasks?

1. Strategy:
   
   
   
   How I will use it:
   
   
   

2. Strategy:
   
   
   
   How I will use it:
   
   
   

3. Strategy:
   
   
   
   How I will use it:
   
   
   

My Personalized Task Start Routine Project Guide

Name: _________________________
Date: _________________________

Project Goal

To create your own "Anti-Procrastination Playbook" with personalized strategies to help you start tasks effectively.

What You Will Create: Your Anti-Procrastination Playbook

Your playbook can be a physical notebook, a digital document, a set of index cards, or even a poster – whatever works best for you! It should include:

1. My Top Procrastination Triggers: List the main reasons you tend to put things off (from your Procrastination Buster Worksheet).
2. My Go-To Delay Tactics: Describe what you usually do instead of starting important tasks (from your Procrastination Buster Worksheet).
3. My Personalized Task Start Routine: This is the core of your playbook. For 2-3 specific types of tasks (e.g., homework, studying for a test, cleaning your room), outline a step-by-step routine you will follow to start that task.
   • What will you do 5 minutes before you start?
   • What is the very first, easiest step you will take?
   • How will you handle distractions?
   • What reward will you give yourself after starting (or completing a chunk)?
4. "If-Then" Statements for Challenges: Create 2-3 "If I feel [trigger], then I will [strategy]" statements. For example: "If I feel overwhelmed by my essay, then I will just write one sentence." or "If my phone distracts me, then I will put it in another room."
5. A Visual Reminder (Optional but Recommended): This could be a drawing, a collage, a motivational quote, or a symbol that encourages you to start.

Project Steps

1. Review Your Worksheet (5 minutes): Look back at your Procrastination Buster Worksheet to remind yourself of your triggers, tactics, and brainstormed strategies.
2. Choose Your Format (5 minutes): Decide if your playbook will be physical or digital. Gather any materials you need (notebook, paper, computer, etc.).
3. Outline Your Playbook (10 minutes): Start drafting the different sections of your playbook as described above. Focus on getting your ideas down.
4. Develop Your Routines & Statements (15 minutes): Think carefully about the specific steps for your personalized task start routines and your "if-then" statements. Make them realistic and actionable for you.
5. Add Visuals (10 minutes): If you choose, add any drawings, quotes, or colors to make your playbook engaging and personal.
6. Refine and Organize (Ongoing): Make sure your playbook is clear, easy to understand, and something you will actually use. Organize it in a way that makes sense to you.

Assessment (Rubric will be provided separately.)

Your project will be assessed on how well you have developed personalized, actionable strategies to combat procrastination and initiate tasks, and the clarity and organization of your playbook.