Logic Model
Activity 1
Version 1 - 3T List
This is a list consisting of 3 very important tasks that you need to get done for that day.
This can be for those who are just starting to figure out how to curb their procrastination habits, and they can use this as a starting point for organizing their tasks.
Citation: Essay 2; Tips and Tricks to Change the Mind
Activity 2
Version 2 - Daily To-Do List
This is a daily to-do list of all the things that need to be done that day.
You are creating a strict deadline for things to get done.
To make this more of a habit, you could create a reward system for yourself. For example, if you get all of your work done for that day, then you then can reward yourself with something. Whether that be watching your favorite show or having a bowl of ice cream, or anything that you think is rewarding to you.
Citation: Essay 2; Tips and Tricks to Change the Mind
Activity 3
Version 3 - Weekly List
This consists of all of the things that you need to get done throughout the week. This can help one to get all those mid-week tasks done.
You can use this as a challenge for yourself, in the sense that if you get all of your work done then you could go out and do something that you've been wanting to do.
You can use that as a reward system for completing all of your tasks throughout the week.
This to-do list shows a more long-term goal.
Citation: Essay 2; Tips and Tricks to Change the Mind
Navigating the Feeling of "Failure"
Emotional Attachment
Emotional attachment to memories plays a huge role in making certain activities less enticing to a client.
It is not only the event itself that you will remember from something you’ve experienced, but it is “also past emotional states and experienced emotional reactions”, (Scoboria, et. al., 2016).
This means that there will be emotional identifiers associated with recalled events.
It is important to understand this context because it is imperative that an effort is made to create positive and uplifting associative memories with the behaviors you want to replicate, otherwise, it’ll become much more difficult to stay on track and keep on a schedule.
Citation: Essay 2; Tips and Tricks to Change the Mind
Understanding Why
Understanding the fear of failure is the first step to maintaining a routine goal.
The negative effect can become the schematic blueprint for the self defeating cycle that the wise intervention is there to change.
Citation: Essay 2; Tips and Tricks to Change the Mind
Healthy Response
Knowing how memory systems can play a role in marking certain situations as either negative or positive can help you ensure that you take steps that can increase the chance of success in a wise intervention strategy.
Citation: Essay 2; Tips and Tricks to Change the Mind
Positive Self-Talk to Maintain Positive Attitudes
Self-talk can be defined as “the constant internal dialogue that most, if not all, human beings experience. Self-talk stems from the combination of our conscious and unconscious desires in response to external stimuli” (Dupree 2021).
Can be emotionally charged both in a negative and a positive sense.
When dealing with emotions of sadness, anger, etc., it can create an emotional environment that fosters negative self-talk...
Which in turn, creates a positive feedback loop where one is consistently overwhelming oneself with stress and anxiety due to recurrent negative thoughts” (Dupree 2021).
This is why it is important to maintain a positive mindset when trying to contend with a repeating, undesirable behavior as it will only create more stress and frustration that lead to negative associations with the wise intervention strategies halting your progress.
Positive self-talk and maintaining a positive attitude about the wise intervention will be something to lean into, especially when sticking to the schedule becomes difficult. Positive self-talk has the capability to help cope with anxiety, cope with emotions, and mental stress (Richards 2022).
Citation: Essay 2; Tips and Tricks to Change the Mind
Procrastination and Perfectionism
Within the college and school settings, perfectionism is a very prominent topic, with high standards, concern over mistakes, and doubts of actions accompanying these settings. Perfectionism can also be carried into our future jobs, careers, and lives at home. Both societal and self-imposed perfectionism can become a hurdle when attempting to curb procrastination.
Unrealistic Demands
Ask yourself if you or others are creating unrealistic demands. If it seems like something is a reach, consider what makes this demand a reach and how far of a reach it is to obtain in order to determine if it is unrealistic.
Negotiate with yourself. Allow yourself to take breaks.
Acceptance
Tell yourself that perfection is unachievable - even if you receive 100%, one can not be "perfect". While this may seem contradictory, it should not be done in a negative way, but one of support and positivity.
Perfectionism is a societal concept - you do not have to fit into the box that society is trying to put you in.
Let yourself accept your "flaws".
Realistic Goals
Create SMART goals: specific, measurable, achievable, relevant, time-sensitive
Create steps in order to achieve your goals. Make sure that these steps are also achievable and not too big, otherwise, it will make it more difficult to reach your goal.
In order to create realistic goals, one must also identify what it is they want to work. One should not put a timeline on how long they think a goal will take them to complete. This could cause unwanted stress and cause procrastination to sweep back in and lead to unrealistic timing ideals.
Aaron Long
I am a full time student here and I serve part time in the Army National Guard, I also get part time civilian work where I can. I hope to become a law enforcement officer in the next year and I aspire to push my career into federal law enforcement in agencies like the US Marshalls, FBI or DEA. I hope to serve as a member of a tactical team some day in the future. School has never been a strong suit for me, and I have never particularly enjoyed going, but college to me is the door to greater opportunities in government agencies, and therefore I choose to continue through my education and that leads straight into today. To me, this project is something that I can look back on in the future, a way to take my own advice. This information is open source and accessible to me, and I can come back and take in information I learned while doing this assignment. I hope others take away that personal mental health and well being are predicated upon your perception of your situation. Just feel happy and you will be happy.
Alex Griffin
What this project means to me would be that I struggled a lot procrastination throughout the course of COVID-19 when most of life was uncertain, and when we had to adjust our schooling to due to what we were allowed to do lead to me creating habit that was not a good one and I think that this was because of the way school was set up during the course of COVID-19, with having longer deadlines, modified assignments and tests because of the way that things were going lead me become very disorganized so I started creating to do lists for myself to be able to keep me organized and make me help manage deadlines and things that I need to get done.
What I hope those would be able to take away from this self-help program would be that there are ways to be help you manage task and assignments that need to be done without the stress of doing last minute and this can allow for you to take more time on the assignments that need to be done and that if you were not successful the first time, thats okay, you weren’t successful the first time, but you have the ability to be successful the second time.
Anya Henderson
I am an undergraduate student majoring in Psychology and Criminal Justice with a minor in Philosophy. I am excited about this project because it gave me the opportunity to apply my learning in a way that benefits the world around me. I hope to continue to use the Wise Intervention framework throughout my professional career to help people make meaningful changes through research-informed practices.
I hope that the main takeaway from this website is that the mind is incredibly malleable and, although it takes great effort from the individual, it is possible to leverage the culturally perceived flaws or errors in the memory system and use them to propel one toward success.
Teagan DeWeese
I always struggle with doing my school work when I am at home and sometimes I struggle to keep all of my classes, homework, tests, assignments, and due dates straight. As a music major, I am required to take many classes each semester. This could be anywhere between 8 and 12, and oftentimes, I will take classes for 0 credits so that I can meet all of my requirements. When I have a lot of assignments from different classes, especially big assignments, I often like to put them off because I have a lot to do. This then leads me to procrastinate, but I almost always turn assignments in on time.
This semester, I specifically got a job that I can complete my homework at, in order to help provide myself with designated time where I can work with little distractions. This proved to be very helpful for me, but I still notice my peers in my cohort who stay up till early morning trying to complete an assignment due the next day.
While I have overcome a major hurdle in procrastination, many people have not and creating a self-help program to curb procrastination could be very beneficial for many college students.
References
Albert Bonfil, P. D. (2014, December 15). 5 tips to curb procrastination. Cognitive Behavioral Therapy Los Angeles. Retrieved April 24, 2023, from https://cogbtherapy.com/cbt-blog/2013/12/25/5-tips-to-curb-procrastination
Dupree, G. (n.d.). What science says about self-talk. The Observer. Retrieved April 23, 2023, from https://fordhamobserver.com/65313/recent/sports-and-health/what-science-says-about-self-talk/
Flett, G. L., Blankstein, K. R., Hewitt, P. L., & Koledin, S. (1992). Components of perfectionism and procrastination in college students. Social Behavior and Personality: An International Journal, 20(2), 85–94. https://doi.org/10.2224/sbp.1992.20.2.85
Griffin, A., Henderson, A., DeWeese, T., & Long, A. (2023, 24 April), Tips and Tricks to Change the Mind [Google Document]. Retrieved from URL
Richards, L. (n.d.). Positive self-talk: Benefits, examples, and tips. Medical News Today. Retrieved April 23, 2023, from https://www.medicalnewstoday.com/articles/positive-self-talk#benefits
Rubin, D.C. (2019). Placing autobiographical memory in a general memory organization. In John Mace (ed): The Organization and Structure of Autobiographical Memory. Oxford University Press. DOI: 10.1093/oso/9780198784845.003.0002
Scoboria, A., Wade, K. A., Lindsay, D. S., Azad, T., Strange, D., Ost, J., & Hyman, I. E. (2016). A mega-analysis of memory reports from eight peer-reviewed false memory implantation studies. Memory, 25(2), 146–163. https://doi.org/10.1080/09658211.2016.1260747