Self Coaching
Breakthrough Procrastination
Psychological stressors present as increasingly common reasons for students struggling to cope (Hong & Lee, 2021). High levels of perfectionism, procrastination and anxiety in college students can compromise academic performance and psychological well-being (Fernández-García et al., 2023, Garatt-Read et al., 2018; Rozental et al.; 2022).
Solutions to fit your time, your lifestyle and your budget
Secondary school students eagerly enter university expecting they will perform well academically, adjust socially, and successfully graduate. Similarly, higher education institutions expect the students they admit to have the capability to earn a degree. Yet reality often collides with these expectations. Last year some UK universities lost up to 32% of students in their first year.
I’m a University of Cambridge trained Psychologist. I’ve run tests, surveys, and interviews with 100s of students which has strengthened my coaching approach (I’m also a fan of Positive Psychology which feeds into most of what I do). Take action now to take back control over your future!
What's Included
- 9 step-by-step video and audio trainings (a total of 5 hours of instruction)
- 5 demonstrations of techniques to reduce anxiety for you to immediately practise.
- Downloadable timetable and reflective journal
- Scripts and templates for exactly what to do when you’re struggling
- Reminders and instructions for you to download and follow
Module 1
What Exactly is Procrastination?
Estimates indicate that up to 95% of students engage in procrastination (estimates based on a 2007 meta-analysis by Prof. Piers Steel at The University of Calgary). So, students who don’t procrastinate are almost unusual. So what’s going on? It’s long been believed that students who procrastinate have a faulty sense of time, or that they are lazy or not sufficiently motivated to get down to their work. Whilst in some cases this might be true, research suggests something else is going on…
Module 2
It’s not all Smoke and Mirrors
Yes! Procrastination is a real thing… fMRI scans show different areas of the brain light up within those who procrastinate, and those who don’t. There’s less activity in the regions of the brain linked with emotional regulation in those who procrastinate. This means procrastinators are less able to manage negative emotions and thoughts, but this doesn’t mean change isn’t possible. Rather, by recognising what’s going on in your brain, you can learn not to pay so much attention to what feels good –which is of course anything but that assignment due in tomorrow…
Module 3
Nature Vs Nurture
Believe it or not, behavioural geneticists suggest 46% of our procrastination habits are passed down through our genes. But, hang on a minute, why would such a disruptive behaviour be a part of human evolution? So, I hear you saying, what can’t be explained by genes must be explained by the environment? Absolutely! Spot on. So I’ll take you through some different parenting styles and outcomes, so you can find which one best fits your scenario.
Module 4
Change your Mindset
So, now we know what’s happening in our brains when we procrastinate. The stress, anxiety, boredom or shame created by the task feels unbearable, so we avoid these unpleasant feelings. We opt for what Dr. Timothy Pychyl at Carlton University calls, “immediate mood repair,” and procrastinate. Like any learned response —when experienced multiple times— procrastination becomes a habit. Together we recognise new habits can be developed over time, so we reframe procrastination as something that is not immutable, but rather something which can be overcome.
Module 5
Retrain your Brain with Mindfulness
Yes, you’re right, mindfulness does have something to do with meditation, but this is not some mystical cure! Mindfulness changes greymatter in our prefrontal cortex which is the area of our brain related to memory and decision making. As Dr. Shauna Shapiro suggests, Mindfulness is about changing our relationship with our thoughts and emotions. So together we explore and practise Dr. Kabat-Zinn’s method of mindfulness-based stress relief. I picked up my own form of practice from time spent with Gurus in India and Nepal.
Module 6
Retrain your Brain with Yoga
Since the pandemic everyone seems to own a pair of yoga pants! And the science indicates there might be a good reason for that… Multiple research studies indicate practising yoga contributes to dialling down the fight or flight response. And let’s face it, during Covid, when we felt isolated and afraid, there were lots of reasons to be anxious! I’ll be teaching some easy to fit into your timetable yoga practices which can literally change your brain! I need to say thanks to Travis Elliot for some inspiration here!
Module 7
Retrain your Brain with Self Compassion
There’s no doubt learning new habits, like learning new languages isn’t easy. Rather than getting embroiled in negative feelings and frustration, we can step back and see what is going on from a distance, and accept where we are with kindness. Whilst it comes naturally to most of us to care for our loved ones when they are hurting. Being our own best friend seems to come less naturally. Using Dr. Kirsten Neff’s cutting-edge research, we find ways of showing ourselves compassion when we’re struggling.
Module 8
Reframing Tasks
Now we’ve dialled down the stress, and grounded ourselves more firmly in the present, we find ways to prevent wasting time now because we want to help our future self. This session focuses on a variety of approaches to increase productivity. We work on building a realistic timetable, and set in motion counter-attacks to the usual bottle-necks to our success. Remember, the goal is to complete a task, not to make it perfect, and there will never be an ideal time to start!
Addendum:
Daily Habits for Breakthrough
Well done! Now you’ve learned the critical criteria for breakthrough! This session helps you to put it all together, so that these practices become habits, and these habits become a daily routine, and that daily routine becomes a weekly schedule…you see where I’m going with this! Informed by Dr. Scott Glassman’s Positive Psychology, I’ll give you practical tips to help to make these habits stick, and offer you effective ways to manage these new additions into your already hectic timetable.
To work on a unique breakthrough program for you, schedule a call with me to start 1:1 coaching. It is one thing to know what to do, it is another to maintain the practice and to have a cheerleader to be with you on the journey!
Breakthrough
Retreats
When I was struggling at university I felt like there were no solutions, and that I had nowhere to go. So, I’ve designed a GAP program to reboot your brain, and to get you back in the driving seat! Sign up here to be the first to hear when we’re live!
About you…
The past few months haven’t been easy. Maybe you’re feeling stuck within the discomforts of change with your transition to university. Maybe you’re unsure how to take those first steps to kick off your life’s next chapter, or perhaps you’re going through intense feelings of anxiety or isolation. Maybe you feel lost, or you’ve been considering changing your course, or contemplating dropping out.
About Xsrted retreats…
Xsrted retreats offer research-led programs designed to optimise your recovery time, and focus on delivering positive long-term learning outcomes. You’ll find structured support on your specific problem areas, and take part in a curriculum which focuses on the body and the mind to increase balance and wellness into your life.
Keeping it authentic, fearless and compassionate
Get involved, and by receiving coaching from me you’ll be contributing to the design of our MVP for Xsrted to optimise programs to reduce student disengagement, and improve positive learning outcomes for all.
