Procrastination Work Book

Put Off Procrastinating!!
Workbook
Table of Contents
Lesson: Understanding Procrastination
Page 2. Procrastination Tasks & Goals Table

Page 3. Procrastination Activities Table
Page 4. Procrastination Excuses Checklist
Page 5. Unhelpful Rules & Assumptions Quiz
Page 6. Consequences Table
Page 7. Make Your Own Procrastination Cycle
Lesson: Changing Procrastination
Page 8. Do I Want to Change? Table

Page 9. Roadblocks Table
Page 10. Procrastination Excuses
Page 12. Self-Talk Table

Page 13. Schedule Example
Page 14. Un-Schedule Example
Page 15. Schedule
Page 16. Adjusting Unhelpful Rules & Assumptions Steps
Page 21. Adjusting Unhelpful Rules & Assumptions Worksheet

Page 22. 'Doing' Cycle
Page 23. Example Procrastination Action Plan
Page 24. Procrastination Action Plan
Page 25. Maintaining Your Gains Table
Page 1
Put Off Procrastinating!! Workbook
Procrastination Tasks & Goals Table
Work Household
D Meeting deadlines D Daily chores (dishes, tidying, cooking, etc)
D Making phone calls D Bigger chores (vacuuming, washing, ironing, etc)
D Attending meetings D Spring cleaning the house
D Starting or finishing projects D Household projects
D Being assertive with colleagues D Maintenance and fixing things
D Paperwork D Grocery shopping
D Job applications D Gardening
D Research or reading D Running errands
Study Health
D Meeting deadlines D Making medical appointments
D Attending classes D Attending medical appointments
D Homework D Changing diet
D Assignments D Starting an exercise routine
D Studying for exams D Losing weight
D Research or reading D Quitting smoking/alcohol/drugs
D Asking questions or requesting help
Financial Social, Family & Relationships

D Opening mail D Making phone calls
D Paying the bills D Replying to invitations
D Budgeting D Spending time with others
D Book keeping D Arranging get togethers
D Tax return D Attending get togethers
D Paying back debts D Discussing problems
Self-Development Decision Making

D Starting a course you always wanted to do D Making plans
D Starting a hobby D Committing to something new
D Getting involved in something spiritual D Choosing between options
D Relaxation
Others
Page 2
Procrastination Activities Table
Pleasurable Tasks Lower Priority Tasks

D Movies, TV, DVDs D Exercising
D Reading Books, Magazines, Newspapers D Paperwork
D Computer games D Sorting things
D Surfing the Net D Tidying
D Music D Other less important projects
D Shopping D Checking emails
D Beach D Researching a topic of interest
D Hobbies (art, craft, etc)
Socialising Daydreaming
D Seeing friends, family, partner D Thinking about the past or future
D Phoning friends, family, partner D Imagining the task/goal is already finished
D Going out D Imagining a better life
Distractions Others
D Sleeping
D Eating
D Smoking
D Drinking
D Drugs
Page 3
Procrastination Excuses Checklist
D "I'm too tired, I'll do it tomorrow"

D "I don't have everything I need, I can't start it now"
D "I don't have enough time to do it all, so I will wait until I do"
D "It is too late to start it now"
D "I won't get much done, so I'll just leave it for now"
D "It is better to do it when I am in the mood or feeling inspired"
D "I will miss out on the fun happening now, I can do it another time"
D "It is too nice a day to spend on this"
D "I will do it once this other thing is finished"
D "I've got to organise my desk/kitchen/laundry, etc first"
D "I've got to exercise first"
D "I am too busy to do it now"
D "I have plenty of time, so I can do it later"
D "I work better when I am stressed, so I will leave it to the last minute"
D "It might not be good enough, so why bother doing it"
D "Working on it today won't make any difference"
D Others:
Page 4
Unhelpful Rules & Assumptions Quiz
Need To Be In Charge Pleasure Seeking

D I must be in charge at all times D Life is too short to be doing things that are
D Things should be done my way boring or hard
D I shouldn't have to do things that I don't want to D Fun should always come first
D I shouldn't have to do things because someone D Life should be fun at all times
else says so D Pleasure here & now should be all that matters
D If I am not I 00% in charge of what I do, then I D If I forgo fun, then I will become a boring lifeless
am weak drone
Fear Of Failure Or Disapproval Fear Of Uncertainty Or Catastrophe

D I must do things perfectly D I must be certain of what will happen
D I must not fail D I should be prepared for the worst
D I can't have others think poorly of me D I can't stand not knowing the outcome
D If I try, then I will only fail D If I take action, then something bad will happen
D If I put my work out there, then others will D I am better off not doing anything, than risk it
think badly of me going bad
Low Self-Confidence Depleted Energy

D I can't do things because I am incapable D I can't do things when I am stressed/ fatigued/
D I'm too inadequate so I can't get things done unmotivated/ depressed
D If I try things, then my inadequacies will show D I must rest when my energy is low
through D I must be energised to be able to do things
D I shouldn't try things when I know I'm no good D If I do things when I am stressed/ fatigued/
D If I know I won't be able to do something, then I unmotivated/ depressed, I will make things
shouldn't bother worse
D If I do things when I am not energised, then it
won't work out
Page 5
Consequences Table
Positive Consequences Negative Consequences
How Do These Keep Me Procrastinating? How Do These Keep Me Procrastinating?
Page 6
Make Your Own Procrastination Cycle
Approach Task/Goal
llnhelplul rules/assumptions are activated

.........................................................................................................................................1
Detect Discomfort

Dlscomlortorlven 1...........................................................................................................................................,
Dodge Discomfort
Detest Discomfort
--

Procrasnnatlon Excuses

Procrastination Activities
Positive consequences Negative consequences
Continue to Procrastinate
Page 7
Do I want to Change? Table
Being a procrastinator...
How does it hurt me? How does it help me?
If I change and no longer procrastinate...

What will be good? What will be bad?
Page 8
Roadblocks Table
Roadblocks Self-talk Actions
Example: Changing my Example: I can choose what things I Example: Keep going with doing,
procrastination habit will mean want to commit to and what things I rather than putting off. If someone
people will expect more from me, don't. I can build up gradually to puts pressure on me to commit to
there will be more pressure and doing more things. People aren't something I am not ready for yet,
responsibility on me to do things going to change their expectations of talk to them about it.
me overnight.
Example: By following through on Example: Not every bit of feedback I Example: Tell a friend I am working
tasks I will now have to deal with my get will be a criticism. Constructive on overcoming my procrastination so
work being criticised. criticism is important, and is the only they can help me. When I do get
way to improve at something. Other some criticism, talk it over with the
people handle it - so can I. friend to help me put it in
perspective.
Page 9
Procrastination Excuse
The Truth Old Unhelpful Conclusion
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ve.1iteCl
Answers to Disputation Questions

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End Result
The Truth New Helpful Conclusion
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V\.OW ~the-vv ve1/t
End Result
Page 10
End Result
End Result
Page 11
Self-Talk Table
Self-Critical Self-Talk Motivational Self-Talk

I have to get this done. Suck it up and get going I choose to work on this task. I know I can get it
loser! done if I just focus on one thing at a time.
I should be finished by now. If I can't even do this I I would prefer to be finished by now. But let's focus
must be a real idiot! on what I can do to get closer to the finish line.
I must finish this. Come on stupid ...think! I will finish this. It is just going to take a bit more
time. Let's plan how to get it done.
I can't believe I haven't started yet. I must be so Just focus on getting started. Just because I haven't
lazy! started, doesn't mean anything bad about me.
Common on! Others can get it done faster than this What others do is of no concern. Focusing on what
- I must be a complete moron! I am doing and my task is more helpful.
My Self-Critical Self-Talk My Motivational Self-Talk
Page 12
Put Off Procrastinatin2! ! Workbook
Schedule Example
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6am Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast
7am Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus
Sam Work
Appointment
Work
Meeting
Work
Paperwork/phone calls
Work
Revise Module I
Work
Format Module I
.
Wake/Breakfast/Shower
.
Wake/Shower
9am
IOam Appointment Meeting Module 7 outline Revise Module 2 Format Module 2 Yoga Class Relax
llam Appointment Write Module 6 Write Module 7 Revise Module 3 Format Module 3 Ring family member Get ready
12pm Lunch Lunch Lunch Lunch Lunch Lunch BBQ
lpm Paperwork Write Module 6 Write Module 7 Revise Module 4 Format Module 4 Shops
2pm Complete Module 5 Write Module 6 Write Module 7 Revise Module 5 Format Module 5 Shops
lpm Complete Module 5 Write Module 6 Write Module 7 Revise Module 6 Format Module 6 House chores
4pm Module 6 outline
Bus/Home
Write Module 6
Bus/Home
Write Module 7
Bus/Home
Revise Module 7
Bus/Home
Format Module 7
Bus/Home
House chores
Get ready
.
Read
Spm
6pm Change/ I Smin walk Find gas bill/ring/ pay Change/I Smin walk Haircut Change/ ISmin walk Go out with friends Read
7pm Dinner Dinner Dinner Grocery Shopping Get ready Dinner
8pm TV Movie Tidy Spare Room Dinner Restaurant TV
9pm Read
t Read Read TV
IOpm Sleep Sleep Sleep Sleep .,, .,, Sleep
llpm Sllep Slrp
12am ... ... ... . l l .

Page 13
Un-Schedule Example
6am Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast
7am Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus
Sam Work Work Work Work Work
9am Appointment Meeting Paperwork/phone calls Wake/Breakfast/Shower Wake/Shower
IOam Appointment Meeting Yoga Class Relax
llam Appointment Get ready
12pm Lunch Lunch Lunch BBQ
lpm Paperwork Shops
2pm Shops
lpm House chores
4pm House chores
Spm Bus/Home Bus/Home Bus/Home Get ready Read
6pm Haircut Go out with friends Read
7pm Dinner Dinner Grocery Shopping Get ready Dinner
8pm TV Movie Dinner Restaurant TV
9pm Read Read Read TV
IOpm Sleep Sleep Sleep Sleep Sleep
llpm
12am
Page 14
Schedule
6am
7am
Sam
9am
IOam
llam
12pm
lpm
2pm
lpm
4pm
Spm
6pm
7pm
8pm
9pm
IOpm
llpm
12am
Page 15
Adjusting Unhelpful Rules & Assumptions
Below are some examples of how to go through the steps to adjust each unhelpful rule and assumption
identified ... as most common to procrastination.
Needing To Be In Charge
What is the unhelpful rule or assumption I would like to adjust?
It may be something like:
I must be in charge at all times
Things should be done my way
I shouldn't have to do things that I don't want to
I shouldn't have to do things because someone else says so
If I am not 100% in charge of what I do, then I am weak
Where did this rule or assumption come from?

Possibly:
Messages or sayings I received growing up from either family, others around me, or society (e.g., "you
need to be top dog to get any respect in this world" or "it's my way or the highway").
Past experiences of being dominated by others, and vowing never to be in that same position again.
Seeing the benefits that people in positions of power received.
In what ways is this rule or assumption unreasonable? unrealistic? unfair? unhelpful?

To get along in society you are going to need to follow someone else's orders at some point. No matter how
high up you are, there is always going to be someone higher. Give and take is necessary for society to
function. We all have to do things we don't particularly like doing at certain times, it is a part of life. It is simply
not possible to be in control and hold the power at all times.
What are the negative consequences of having this rule or assumption?

I alienate others , it creates conflict with people around me, I get aggressive, I don't get promoted because I
don't get along with others or follow their instructions.
What is an alternative more helpful rule or assumption?

I can tolerate doing things I don't want to
It is ok to follow other people at times
Doing things that don't suit me doesn't make me weak, but a normal functioning member of society
Things don't have to always be my way
What can I do to put this rule or assumption into practice on a daily basis?
Follow someone else's orders. Do things I don't want to. Give some power and control over to someoneelse for
a change. Don't be independent and in charge all the time, but instead ask for help at times.
Pleasure Seeking
Life is too short to be doing things that are boring or hard
Fun should always come first
Life should be fun at all times
Pleasure here and now should be all that matters
If I forgo fun, then I will become a boring lifeless drone
Page 16

Possibly:
Messages I received growing up that fun was a priority (e.g., "don't be a party pooper").
Past experiences of being deprived of fun and pressured to work hard, and as such vowing never to
live life like that again.
Observing in others the negative consequences of being a workaholic, and rebelling against that
lifestyle.
My achievements not being valued by others or not seeing others around me striving to achieve.
To get anywhere in life is going to involve some hard work, achievement or sacrifice at certain points. If life is
only about fun, we get stuck and don't get to where we want to be in life. We all have to put up with some
boredom at times, it is a part of life.
Things don't get done, I don't move forward, I stay stuck whilst watching others around me progress, I feel left
behind and dissatisfied with my life achievements.

I can tolerate short term boredom for long term gain
Pleasurable times are often more enjoyable after I have achieved something
Fun and achievement are equally important
Plan fun things after I have achieved something. Practice forgoing fun temporarily to get a task achieved.
Practice doing mundane or boring tasks for increasing periods of time to build tolerance and patience. Plan
a balance between the proportion of fun and achievement activities in my week.
Fear Of Failure Or Disapproval
I must do things perfectly
I must not fail
I can't have others think poorly of me
If I try, then I will only fail
If I put my work out there, then others will think badly of me

Possibly:
Messages and sayings growing up from the people around me (e.g., "unless you are first, you are last",
"perfection is a virtue", "you have to give 110%").
Being criticised when I didn't do well at something.
Only ever being praised when I did exceptionally well.
Past experiences of not doing well or failing at something.
Perfection is unattainable, as imperfection is inevitable. It is more realistic to expect to do well at certain things,
mediocre at others things, and not so well at some things - it all evens out in the end. It isn't so black and white
that things are either a success or failure. People generally aren't out to judge everything we do, they are often
more wrapped up in themselves. Constructive criticism is a part of learning.
Page 17

I feel afraid about doing things, I predict failure and disapproval constantly, I don't get things done or I waste
time trying to get things perfect, I don't try, I don't put myself 'out there'.

Imperfection is part of being human
Doing things imperfectly doesn't always lead to failure or disapproval
On the whole I do things well and don't fail or get judged poorly
I can tolerate not doing well or receiving some criticism
Plan to do things imperfectly (e.g., purposely make a mistake and see what happens) Aim for a 'good enough'
job, rather than perfection, and see if I can be OK with this. Purposely try to generate some form of criticism
from others, and practice being able to tolerate it.
Fear Of Uncertainty Or Catastrophe

I must be certain of what will happen
I should be prepared for the worst
I can't stand not knowing the outcome
If I take action, then something bad will happen
I am better off not doing anything, than risk it going bad

Possibly:
Messages growing up (e.g., "a good scout is always prepared")
Having an unstable and unpredictable life growing up, and vowing that life will never be like that again.
Past experiences of having suffered some catastrophe or trauma in my life.

It is impossible to be certain about everything. Some degree of uncertainty is a part of life we all have to
tolerate. Not taking action or worrying about things, doesn't making anything more certain and doesn't prevent
a catastrophe.

I feel afraid about doing things, I predict catastrophe constantly, I worry, I don't take action, I avoid, I stay within
my 'comfort zone'.

Uncertainty is a part of life that everyone has to tolerate
Catastrophes are unlikely events
I can take action and cope with any consequences that arise
I can cope if bad things happens, and worrying about it doesn't prevent it
Take action or make decisions, and see what happens. If something doesn't go well, use it as an opportunity to
practice being able to cope with that.
Page 18
Low Self-Confidence
I can't do things because I am incapable
I'm too inadequate so I can't get things done
If I try things, then my inadequacies will show through
I shouldn't try things when I know I'm no good
If I know I won't be able to do something, then I shouldn't bother

Possibly:
Criticism from others growing up or later in life (e.g., "you are no good", "you will never amount to
anything")
Lack of praise or recognition from others for my abilities.
Past experiences of attempting things and them not turning out well.

I don't take into account both my strengths and weaknesses, but am biased and unfair towards myself by just
focusing on my weaknesses. I just assume I can't do things, rather than finding out for real.
I don't try or attempt things, I give up easily, I feel down about myself, I criticise myself.

I can do more than I give myself credit for
I have strengths and weakness just like anyone
I am capable and adequate in most things
Don't back away from challenges. Try new things. Give things a go and see how I do. Pay attention to my
strengths and achievements (e.g., write them down each day).
Depleted Energy
I can't do things when I am stressed/ fatigued/ unmotivated/ depressed
I must rest when my energy is low
I must be energised to be able to do things
If I do things when I am stressed/ fatigued/ unmotivated/ depressed,
I will make things worse
If I do things when I am not energised, then it won't work out

Possibly:
Past experiences of people in my life not challenging or pushing me during tough times, but telling me
to "take it easy" and treating me as fragile.
Past experiences of people pushing me too much when my energy was low, and vowing never to do
that to myself again.
Seeing others manage stress, fatigue, poor motivation and depression by taking it easy.
Having overdone things at some point in my life, which led to a negative outcome (e.g., nervous
breakdown).
Page 19

I never test myself in different situations to see I can manage and get some things done at certain times.
We are often not going to be in the right frame of mind to do things, and if we wait for the right frame of mind it
may never come, and we will never get anything done.

I don't get things done, I view myself as fragile, I can't live a normal routine, I can't take on a variety of
commitments, I feel restricted in what I can do.

I can do more than I think when my energy is low
Energy, stress, motivation and mood often improve if I tackle things step by step, rather than rest
Rest often de-energises me
Rest is not always the answer, often taking action is
Try taking action rather than resting when I feel stressed/fatigued/unmotivated/depressed, and see what
happens. Break tasks into steps and start with just one step when my energy is low, and see where it leads.
Page 20
Adjusting Unhelpful Rules & Assumptions Worksheet
What is an alternative more helpful (i.e., balanced, flexible, realistic) rule or assumption?
Page 21
"Doing" Cycle
Approach Task/Goal

Old llnhelplul Rules/Assumptions Activated
(e.g., Need To Be In Charge, Pleasure Seeking, Fear Of Failure Or
Disapproval, Fear Of Uncertainty Or Catastrophe, Low Self-
Confidence, Depleted Energy)
Adiust llnhelplul Rules/Assumptions:

Where did it come from?
How is it unreasonable? unrealistic? unfair? unhelpful?
What are its negative consequences?
What is a new helpful rule/assumption?
How can I put the helpful rule/assumption into practice?
Tolerate Discomlort
Be Aware of my discomfort about the task/goal
Watch, Observe, No-Judgement of the discomfort
Let Go of the discomfort
Dismiss Procrastination Excuses

Challenge and test more helpful conclusions that get me 'doing' rather than procrastinating
Encourage rather than criticise myself
Ilse Practical strategies to stop Procrastination

E.g., prioritise, grade, tell time, worst-first, using momentum, just 5-minutes, set time limits, prime time,
prime place, remember-then-do, reminders, visualise, focus, plan rewards, schedule, and unschedule
consequences
Things get done!!!
Sense of achievement and satisfaction
Increased belief in myself and my abilities
Less discomfort
Less stress
Reward
Unhelpful rules/assumptions are challenged, because I see I
can do these things and I can cope with the outcomes
continue to Do Rather than Procrastinate Next Time

Page 22
Example Procrastination Action Plan
Step I. Being Aware & Non-Blaming

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Step 2 (Optional). Adjust Unhelpful Rules & Assumptions

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Step 3 (Optional). Practice Tolerating Discomfort
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Step 4. Dismiss Procrastination Excuses & Encourage
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New flelp{uJ;Conclu#o-ni "~otheY pa:pevwo-v"/v w~, 7na- i% w vwt" cw i-mpo-vtcvvtt: It" w
~ tha:t ~~ otheY ~ftv~ wai mctJ<.e, wte,; wvue-- CU'l:Y bett"ev. ~y wvU'IAllff
~et.hili%~ wo-nJt" veaU.y Chet,~ betwee-vv vio-w c:vvtd.-- lca"ev. I 7vno-w I ccvvv do- i% vio-w".
Step 5. Carry Out Practical Strategies
Gvet.d,e,-the,- t"Cl41v of wvuitfr the,- 'p u:t Off PvOCY~VY\.C!.t""'~ ~ ~ eft'vtn.Ctt""'IAl\ff the,- t'IM-'Le/ ect.Cfv ~ep
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evevy 3 O ~~I Ol.#1.I cWie-t"o- wo-v"/v o-vv the,-t"etMv. PUivvv ~ vewcu-~ c:vvtd.-- p~e-- e<ftev I hcwe-
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~WZ:Y br~ IfI Ol.#1.lveaU.y ~v~t"o-$fet"~cur'teCl; t"elltWl:)l~Ij!Mt"hcwe--t"o-wo-v"/vo-vv
i% 5 ~~ c:vvtd.--thew ,see; if I ccvvv do- vno-ve'.
Step 6. Reflect & Revise

It" w wo-v~ pvetty wellt. I Ol.#1.I $fetti#tfr vno-ve-- d.o-vte,-thcvvv before- whidvfee,W f}'Veca-! I hcwe-
Vlfft'vceiitha:t I t"e-vu:it"o-$fet" vno-ve-- wvittevv i-Yll the,- vno-v~ thcvvv lca"ev i-Yll the,-d.ay, },<)- may be- I vteeii
'to-do-up cv ~ wheve-- I CLUoca:te-- spedfl,ot"Une,; Page 23
&Y\lt'he,- vno-v~t"o-the,-t"etMv.
Procrastination Action Plan
Task or Goal:
Step I. Being Aware & Non-Blaming
Step 2 (Optional). Adjust Unhelpful Rules & Assumptions
Step 3 (Optional). Practice Tolerating Discomfort
Step 4. Dismiss Procrastination Excuses & Encourage
Step 5. Carry Out Practical Strategies
Step 6. Reflect & Revise
Page 24
Maintaining Your Gains Table
What Positive Changes Have I Made? How Is My Life Better?
Page 25

Procrastination Work Book

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What are some strategies discussed for overcoming procrastination?

What are some strategies discussed for overcoming procrastination?

What steps are involved in creating a procrastination action plan?

What steps are involved in creating a procrastination action plan?

Put Off Procrastinating!!

Lesson: Understanding Procrastination

Page 2. Procrastination Tasks & Goals Table

Lesson: Changing Procrastination

Page 8. Do I Want to Change? Table

Page 12. Self-Talk Table

Page 21. Adjusting Unhelpful Rules & Assumptions Worksheet

Procrastination Tasks & Goals Table

Financial Social, Family & Relationships

Self-Development Decision Making

Procrastination Activities Table

Pleasurable Tasks Lower Priority Tasks

Procrastination Excuses Checklist

D "I'm too tired, I'll do it tomorrow"

Unhelpful Rules & Assumptions Quiz

Need To Be In Charge Pleasure Seeking

Fear Of Failure Or Disapproval Fear Of Uncertainty Or Catastrophe

Low Self-Confidence Depleted Energy

Positive Consequences Negative Consequences

How Do These Keep Me Procrastinating? How Do These Keep Me Procrastinating?

Make Your Own Procrastination Cycle

llnhelplul rules/assumptions are activated

Positive consequences Negative consequences

Do I want to Change? Table

If I change and no longer procrastinate...

Roadblocks Self-talk Actions

Answers to Disputation Questions

I ~I eot.ilci wwJGe, CV~ }t"cwt, ~be,j~ 30~eyo-vv Ct.

Answers to Disputation Questions

Answers to Disputation Questions

Answers to Disputation Questions

Self-Critical Self-Talk Motivational Self-Talk

My Self-Critical Self-Talk My Motivational Self-Talk

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6am Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast

7am Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus

12pm Lunch Lunch Lunch Lunch Lunch Lunch BBQ

4pm Module 6 outline

7pm Dinner Dinner Dinner Grocery Shopping Get ready Dinner

8pm TV Movie Tidy Spare Room Dinner Restaurant TV

IOpm Sleep Sleep Sleep Sleep .,, .,, Sleep

llpm Sllep Slrp

12am ... ... ... . l l .

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6am Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast Wake/Breakfast

7am Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus Shower/Dress/Bus

Sam Work Work Work Work Work

9am Appointment Meeting Paperwork/phone calls Wake/Breakfast/Shower Wake/Shower

IOam Appointment Meeting Yoga Class Relax

llam Appointment Get ready

12pm Lunch Lunch Lunch BBQ

lpm Paperwork Shops

lpm House chores

4pm House chores

Spm Bus/Home Bus/Home Bus/Home Get ready Read